Sweet, Sour Flavors Complement Chicken

Opposites attract beautifully in this recipe for Italian Sweet-Sour Poached Chicken.

The tartness of balsamic vinegar and the sweetness of raisins combine to achieve a perfect harmony in a dish that is brimming with flavor and low in fat. The raisins keep the vinegar from tasting too sour, and the vinegar keeps the raisins from making the dish too sweet. Garlic and rosemary add depth and pungency to the mixture.

Italian Sweet-Sour Poached Chicken is low in fat because no fat is added during the cooking. The chicken breasts are poached to tenderness in the mixture of vinegar, raisins, chicken broth and seasonings, then the poaching liquid is thickened slightly to make a delicious sauce.

Served with rice, this is a filling, substantial meal that derives just 16 percent of its calories from fat. Each serving has just over 400 calories.

Poaching is a simple cooking technique that is often overlooked in American kitchens but is common in Italy and France. For the best results, the poaching liquid should be just gently simmering, not boiling. The gentle cooking ensures that a lean meat, such as chicken breast, will come out tender and moist.

Italian Sweet-Sour Poached Chicken is ideal if you are one of those thrifty shoppers who buys large bags of individually frozen boneless, skinless chicken breasts at the supermarket or warehouse shopping club. The meat will be tender and tasty every time.

Italian Sweet-Sour Poached Chicken

1-1/2 cups nonfat, low-sodium chicken broth

2 to 3 large cloves garlic, minced or crushed through a press (enough to equal 1 tablespoon minced or crushed garlic)

3 tablespoons balsamic vinegar

2 tablespoons raisins

1/2 teaspoon dried rosemary leaves

4 boneless, skinless chicken breasts (about 4 to 5 ounces each)

1 teaspoon cornstarch mixed with 2 teaspoons water to make a thin paste

2 cups cooked, long-grain white rice

In a large, nonstick skillet, combine the chicken broth, garlic, balsamic vinegar, raisins and rosemary. Bring the mixture to a boil, then reduce the heat until the liquid is simmering. Simmer 5 minutes to combine flavors.

Add the chicken breasts, smooth-side down, and cook, covered or uncovered, for 5 minutes. Liquid should barely simmer but not boil. If the liquid simmers gently, the chicken will be tender and cook in the right amount of time, and there will be plenty of poaching liquid left to make a good sauce; if the liquid boils, the chicken will be tough and the poaching liquid will boil away.

Using tongs or a spatula, turn the chicken breasts over and cook 10 minutes longer, for a total of 15 minutes. Remove the breasts to a platter or individual plates and keep warm in a 200-degree oven.

Increase the heat under the skillet until the poaching liquid is boiling. Combine the cornstarch and water to make a thin paste and stir this into the boiling sauce. Stir until the sauce thickens slightly, about 30 seconds. Remove from heat.

To serve, divide rice into four (1/2-cup) servings and mound next to chicken. Drizzle sauce and some of the raisins over each portion and serve any remaining sauce on the side. Serve with steamed broccoli, sugar snap peas or cabbage, if desired.

Yield: 4 servings.

Nutrition information per serving including rice: 429 calories, 57 grams protein, 30 grams carbohydrate, 7 grams fat (15 percent fat calories), 146 milligrams cholesterol, 147 milligrams sodium.

The following fields overflowed: SUPCAT = COLUMN, RECIPE - On the Light Side