olive oil spray 7 ounces boned and skinned chicken breast halves -- trimmed
of fat (about 3.5oz per serving) **For the SAUCE: 1/8 teaspoon salt
1/4 teaspoon chili powder
1/4 teaspoon cumin powder
1/4 teaspoon dried thyme
1/4 teaspoon cayenne pepper
2 teaspoons potato starch -- or flour
1 strip lemon peel -- (1x2-inch)
1 strip orange peel -- (1x2-inch)
2 teaspoons minced ginger -- fresh
2 small garlic cloves -- peel and slice
1/2 cup apple juice -- or cider
[10.5% CFF] Per breast with sauce: 163 cals, 1.9 g fat. | Prep 5 mins ~ Simmer 15-18
Remove rind pieces from orange and lemon with a vegetable peeler and rough chop. Heat a saute or skillet large enough to just hold the meat pieces. Spray. Sear to lightly brown the chicken pieces, both sides.
Meanwhile combine all the sauce ingredients in a measuring cup (or bowl with spout). Pour into the hot pan and let the liquid boil a bit to cook the thickener. Reduce the heat to low, cover tightly and cook gently for 15 minutes. Serve with the cooking juices.
Add WATER (1/4 to 1/2 cup) or more apple juice to moisten the sauce.
Menu * The sauce is spicy, biting and sweet. Taste is similar to some versions of Pad Thai -- so serve with noodles or angle hair spaghetti or with hot steamed white rice (either long or medium grain). A dark green vegetable or medley that includes one would also be a good choice. . -- original recipe revised and tested by patH (To Eat-LF 4/16/97 email@example.com)
Variation (See JP-note): use dark meat; a thigh with attached leg; remove skin. Sear, add sauce, and simmer until done about 35 to 40 mins total time: [30% cff] Each serving: 225 cals, 7.6 g fat.
JP-note Pepin's suggested menu * Salad with low-fat caesar dressing * "Spicy Ginger and Lemon Chicken" Leg and Thigh * Simple brown rice (no blends) with a little red pepper * Steamed Broccoli * Fresh pears sprinkled with chopped roasted mixed nuts. Use fresh broccoli, one crown per person, peel the stalk, and slice; cut flowerts into 1-inch pieces. Cook with the rice but do not combine these side dishes.