Grapefruit-mint chicken (eating well)

4 Servings

Ingredients

Quantity Ingredient
400 grams Skinless boneless chicken breasts; (one 3-1/4-oz fillet per serving)
Salt and pepper
1½ teaspoon Cooking oil
1½ teaspoon Cooking oil; or spray
¼ cup Shallots; finely chopped
¼ teaspoon Crushed red pepper
½ cup Low-salt chicken broth; defatted
½ cup Ruby red grapefruit juice
1 tablespoon Chopped fresh mint
2 teaspoons Flour
Salt and pepper
Fresh mint; optional

Directions

[1] SAUTE CHICKEN: Season boneless, skinless chicken breasts on both sides with salt and pepper. In a large heavy skillet, heat 1-½ tsp. olive or canola oil over medium-high heat. Add chicken and sear until well browned, about 3 minutes per side. Transfer chicken to a plate (not paper) and tent with foil.

[2] FLAVOR: Reduce heat to medium and add second measure of oil to skillet.

Add the aromatics in order listed. Cook stirring for about 2 minutes.

Remove pan from heat.

[3] MAKE SAUCE: In a small bowl, whisk broth, juice, mint and flour. Add to the skillet. Whisking, return pan to the heat and cook, whisking, until slightly thickened, about 3 minutes.

[4] ASSEMBLE & SERVE: Return chicken and juices to skillet; reduce heat to low. Simmer until chicken is cooked through, about 4 minutes. Transfer chicken to a warmed platter. Season with salt and pepper and spoon over the chicken. Garnish with fresh mint: sprigs or chopped.

>FYI: When sauteing skinless boneless chicken breast halves, the first goal is to get a nicely caramelized, slightly crusted exterior, while keeping the inside moist and tender. The second goal is to get a fast, delicious pan sauce that capitalizes on the rich flavor left in the skillet after the Chicken is cooked. Therefore Eating Well's Kitchen staff recommend using a cast iron skillet. March 1998 has ten sauces to try.

>from Pat Hanneman (Kitpath) MC-PER SERVING: 170 CAL, 5.1g fat (27⅕% cff).

If served with ½ cup of hot cook whtie rice, add 130 cals.

Recipe by: EatingWell (magazine) 1998 March Posted to EAT-LF Digest by KitPATh <phannema@...> on Feb 23, 1998

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