Free Recipe Grapefruit-Mint Chicken (Eating Well)
Recipe Type: P Recipes
Recipe Preparation: cook
Cooking Temperature:
Recipe Serves: 4
Ingredients for Grapefruit-Mint Chicken (Eating Well) Recipe
400 g Skinless boneless chicken
-breasts; (one 3-1/4-oz
-fillet per serving)
Salt and pepper
1-1/2 ts Cooking oil
1-1/2 ts Cooking oil; or spray
1/4 c Shallots; finely chopped
1/4 ts Crushed red pepper
1/2 c Low-salt chicken broth;
-defatted
1/2 c Ruby red grapefruit juice
1 tb Chopped fresh mint
2 ts Flour
Salt and pepper
Fresh mint; optional
Grapefruit-Mint Chicken (Eating Well) Preparation
[1] SAUTE CHICKEN: Season boneless, skinless chicken breasts on both sides with salt and pepper. In a large heavy skillet, heat 1-1/2 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 (27.2% cff). If served with 1/2 cup of hot cook whtie rice, add 130 cals. Recipe by: EatingWell (magazine) 1998 March Posted to EAT-LF Digest by KitPATh <phannema@wizard.ucr.edu> on Feb 23, 1998
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