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Tuesday, August 11, 2009

Saucy Recipes for Grilled Chicken

Earlier this year, in Cooking With Kaye, I shared these recipes for fruit sauces for skillet chicken. Now that it is grilling season I'm finding the sauces equally as good on protein grilled outdoors. The only difference is that the pan will not have the brown bits from the chicken saute' which add so much flavor to the sauce. On the other hand fresh fruit lightly prepared into a sauce compensates for flavor. Give them a try. For your reference I've added the skillet saute' method to the bottom of this post. Enjoy!

Previously published April 15, 2009 in Cooking With Kaye
These sauce variations all include fruit as an ingredient. Many weight loss surgery patients who include fruit in their savory protein dishes report fewer cravings for sweets following the meal. Once you perfect these sauces expand your repertoire to include a greater variety of fruits to keep your palate and eye satisfied.

APPLE CIDER CHICKEN
1. Saute' chicken as directed in method above.

2. Reduce heat to medium. Add 1 1/2 teaspoons oil to skillet. Add 2 peeled, cored and thickly sliced Granny Smith apples, 1/4 cup finely chopped shallot and 1 teaspoon dried thyme. Cook, stirring, until softened, 2 to 3 minutes. Add 1/2 cup apple cider and 1/2 cup reduced-sodium chicken broth; bring to a simmer. Cook until slightly thickened, about 3 minutes.

3. 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. Stir 1 tablespoon reduced-fat sour cream and 1 tablespoon chopped fresh parsley into sauce. Season with salt and pepper and spoon over chicken.

Per Serving: 235 calories, 30g protein, 6g fat, 15g carbohydrate.

GRAPEFRUIT-MINT CHICKEN
1. Saute' chicken as directed in method above.

2. Reduce heat to medium. Add 1 1/2 teaspoons oil to skillet. Add 1/4 cup finely chopped shallots and 1/4 teaspoon crushed red pepper. Cook, stirring, for about 2 minutes. Remove from heat. In a small bowl, whisk 1/2 cup reduced-sodium chicken broth, 1/2 cup ruby-red grapefruit juice, 1 tablespoon chopped fresh mint and 2 teaspoons flour. Add to skillet and return to medium heat. Cook, whisking, until slightly thickened, about 3 minutes.

3. 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 sauce with salt and pepper and spoon over chicken. Garnish with 1 tablespoon chopped fresh mint.

Per Serving: 200 calories, 30g protein, 5g fat and 6g carbohydrate.

SPICED APRICOT CHICKEN
1. Saute' chicken as directed in method above.

2. Reduce heat to medium. Add 1 1/2 teaspoon oil to skillet. Add 1/4 cup finely chopped onion, 2 minced garlic cloves, 1/2 teaspoon ground cumin, 1/4 teaspoon ground cinnamon and a pinch of cayenne pepper. Cook, stirring, for 1 minute. Add 1/2 cup unsweetened pineapple juice, 1/2 cup reduced-sodium chicken broth, 1/3 cup chopped dried apricots and 2 tablespoons fresh lemon juice and bring to a simmer. Cook until slightly thickened, about 5 minutes.

3. 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 sauce with salt and pepper and spoon over chicken. Garnish with 2 tablespoons chopped fresh mint.

Per Serving: 225 calories, 30g protein, 5g fat, 14g carbohydrate, 1g dietary fiber.



Method: Basic Chicken Saute'

Follow these three easy steps for perfect skillet chicken. Select one of the ten recipe variations to add nutrients and variety to your weeknight healthy chicken supper. Increase the number of chicken pieces as desired. Please be sure to read the sauce recipe completely in order to have all ingredients on hand.

Step 1:
Season 4 boneless, skinless chicken breasts (4-6 ounces each) on both sides with salt and pepper. In a large heavy skillet heat 2 teaspoons olive or canola oil over medium-high heat. Add chicken pieces and sear until well browned on both sides, about 3 minutes per side. Transfer chicken to a plate and tent with foil.

Step 2:
Choose one of the 10 sauce recipes. Saute aromatics in the skillet, then add liquid(s). Simmer until reduced to desired sauce consistency.

Step 3:
Return chicken and accumulated juices to skillet and simmer gently until cooked through, about 4 minutes.

Note: The recipe calls for white meat chicken breasts, but boneless, skinless chicken thighs and less expensive and work equally as well with the sauce variations and this cooking method. In fact, I prefer the darker meat chicken which is richer in flavor and tends to be moister. Dark meat chicken is higher in fat than the breast meat, however dark meat is a more concentrated source of minerals including zinc and iron.

1 comment:

Mindy said...

This says there are 10 sauce recipes! I love sauces for chicken recipes cause it always makes the chicken taste so different even though you are cooking it nearly the same as every other time. There are only 3 here.. where are all the rest? : )