mardi, juillet 31, 2007

apple-ginger chicken

Leo and I made this with lemon rice and sesame green beans. The tart apple and the chicken breasts were lovely in the sauce, and the ginger in the chicken dish is echoed by the ginger in the lemon rice. The roasted (yes, roasted) green beans are awesome, as well.

Here's the timetable if you're going to make all three items (it's worth it):
  1. Preheat oven to 450F.
  2. Trim green beans.
  3. Make rice.
  4. Make chicken & apple sauté.
  5. Roast green beans.
2 cloves garlic, finely chopped
1 TBSP finely chopped fresh ginger
1 tsp ground coriander
1 tsp ground cumin
1 tsp whole yellow mustard seeds
1 lb boneless, skinless chicken breasts, cut into 1/4-inch thick slices
2.5 TBSP all-purpose flour
1 1/2 tsp olive oil
1 tart apple, cored and cut into thin wedges
3/4 cup chicken stock
1 TBSP chopped parsley or cilantro
salt to taste

In a small bowl, stir together garlic, ginger, coriander, cumin, and mustard seeds; set aside.

In a medium bowl, mix flour with salt and black pepper (to taste) and then toss chicken until evenly coated. In a large nonstick skillet or wok over high heat, heat 1 tsp of the oil. Add the chicken and sauté until well-browned on all sides, about 4 minutes. With a slotted spoon, transfer the chicken to a plate and set aside.

Add the remaining oil and apples to the pan. Reduce heat to medium and cook, stirring, until apples are lightly browned, about 3 minutes. Reduce heat to medium-low and add the reserved spice mixture. Stir un the apples are tender and the garlic is fragrant, 2-3 minutes. Add the chicken stock and the reserved chicken; increase heat to high. Bring the mixture to a simmer and cook until the sauce is slightly thickened and the chicken is no longer pink, about 2 minutes. Season with salt. Transfer to a serving dish and sprinkle with cilantro or parsley.

Serves 4.

183 calories per serving: 27 g protein, 4 g fat, 9 g carbohydrates; 76 mg sodium. 67 mg cholesterol.

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