Relish Adds Flavor To Chicken Breasts
Chicken breasts have catapulted to popularity, driven by an array of appealing attributes: they’re quick to prepare, versatile and low in fat and calories.
A lot of cooks turn to them for any or all of those traits, but are quickly hindered by a lack of new ways to prepare them.
The best uses for chicken breasts highlight their simplicity: searing, sauteing, poaching, grilling and broiling. In any of these methods, the meat cooks more quickly and evenly if you flatten the breasts slightly, to a thickness of about half an inch. A meat pounder is the best tool, but a few quick whacks with a heavy skillet work just fine.
A flavorful tomato relish adds color and flavor. A simple rice pilaf and green beans complete the menu.
Almost any fresh herb can be used in the relish in place of basil. Cilantro, tarragon, dill and sage all are good options.
Seared Chicken Breasts With Tomato Relish
5 plum tomatoes, diced
4 green onions, thinly sliced
2 1/2 tablespoons seasoned rice vinegar
2 tablespoons minced fresh basil
1 1/2 tablespoons olive oil
Salt, freshly ground pepper to taste, optional
4 skinless, boneless chicken breast halves
1 1/2 tablespoons Dijon mustard
For the relish, combine tomatoes and green onions in a small bowl. Add 1 1/2 tablespoons of the vinegar, the basil, 2 1/2 teaspoons of the oil and salt and pepper. Set aside.
For the chicken, place a breast half between 2 sheets of plastic wrap. Using a meat pounder or a small, heavy skillet, pound the meat 8 to 10 times to flatten it to a uniform thickness, about 1/2 inch. Repeat with the 3 other breast halves. Combine the remaining 1 tablespoon vinegar and the mustard in a small dish.
To cook the chicken, heat a large, non-stick skillet over high heat. Add the remaining oil and heat briefly. Meanwhile, spread some of the mustard mixture over one side of each breast half. Add chicken to skillet, mustard side down, and reduce heat to medium. Brush remaining mustard mixture over each breast. Cook, turning once or twice, until chicken is no longer pink in the center, 4 to 5 minutes.
To serve, spoon equal amounts of the tomato relish on each breast. Serve hot or at room temperature.
Yield: 4 servings.
Nutrition information per serving: 137 calories, 7 grams fat (46 percent fat calories), 34 milligrams cholesterol, 190 milligrams sodium, 5 grams carbohydrate, 15 grams protein.
Parmesan Pepper Rice Pilaf
1 tablespoon unsalted butter
Pinch crushed red pepper flakes
1 cup converted long-grain white rice
1 can (14 1/2 ounces) reduced-sodium chicken broth
1/2 cup grated Parmesan cheese
Freshly ground pepper to taste
Melt butter with red pepper flakes in a 2 1/2-quart saucepan over medium-high heat. When it is sizzling, add rice and stir so it is wellcoated with butter. Add broth.
Cover and heat to a boil. Reduce heat; simmer until liquid has been absorbed, 15 to 17 minutes. Remove from heat and let stand, covered, 5 minutes. Add cheese and ground pepper and mix with a fork.
Yield: 4 servings.
Nutrition information per serving: 286 calories, 8 grams fat (25 percent fat calories), 18 milligrams cholesterol, 586 milligrams sodium, 41 grams carbohydrate, 11 grams protein.
Garlicky Green Beans
12 ounces fresh green beans, trimmed
1 tablespoon olive oil
1/2 teaspoon salt
1 large clove garlic, minced
Freshly ground pepper to taste
Heat 3 quarts of water to a boil. Add beans and cook just until tender, 5 to 7 minutes, depending on their size and age. Drain well and set aside.
Place a non-stick skillet over high heat. When it is hot, add oil and salt. Add beans. Cook, shaking pan often, until beans begin to sear at the edges, 3 to 4 minutes. Sprinkle with garlic and pepper and remove from the heat.
Yield: 4 servings.
Nutrition information per serving: 60 calories, 4 grams fat (60 percent fat calories), no cholesterol, 269 milligrams sodium, 7 grams carbohydrate, 2 grams protein.