Chicken breasts are a versatile low-fat substitute for red meat in today's calorie-conscious cooking. They are teamed here with ingredients like pineapple and tomatoes, which have a hefty dose of Vitamin C. And when served with rice they make for healthful dining for the entire family.
A full rich-flavored marinade of garlic, ginger and hot pepper, blended with almond oil, lemon juice and roasted almonds, introduces wonderful flavor to the chicken in Indonesian Chicken Sate. Ground nuts add extra protein.
Chicken and Grapes Veronique relies on canned seedless grapes to add moisture and mouth-watering flavor. For a high Vitamin C entree, try Stuffed Chicken Breasts With Pineapple Sauce or Chicken in Tomato Ginger Sauce.
INDONESIAN CHICKEN SATE
2 cups diced roasted almonds
1/4 cup soy sauce
2 (10 3/4-ounce) cans condensed chicken broth
2 tablespoons almond oil
2 tablespoons lemon juice
2 tablespoons sugar
3/4 teaspoon garlic powder
3/4 teaspoon ground ginger
1/4 teaspoon cayenne pepper
3 whole chicken breasts, boned, skinned and split
1/4 cup butter
1 1/2 cups chopped onion
1 1/2 cups long grain rice
1 1/2 teaspoons garlic salt
3/4 cup water
1/4 cup chopped parsley
Grind 1 cup almonds in blender or food processor until fine. Combine almonds with soy sauce, 1/4 cup chicken broth, almond oil, lemon juice, sugar, garlic powder, ginger and cayenne. Set aside.
Cut chicken breast halves in half lengthwise. Marinate chicken in almond mixture at room temperature 1/2 hour or overnight in refrigerator.
Meanwhile, melt butter in 10-inch skillet. Add onion and rice and cook 5 minutes, stirring constantly. Add remaining chicken broth, garlic salt and water. Simmer, covered, 20 minutes. Stir in remaining 1 cup almonds and parsley and keep warm until serving time.
Skewer chicken pieces tightly on wooden skewers, covering exposed ends of skewer with foil. Brush chicken with almond sauce and broil 3 inches from heat 7 minutes. Brush occasionally with sauce. Turn skewers and broil 7 minutes longer. Continue brushing. Serve with almond rice. Makes 6 servings.
PER SERVING: 862 calories; 54 gm protein; 59 gm carbohydrate; 47 gm fat; 2,150 mg sodium; 693 mg potassium.
Protein 84% Riboflavin 50% Vitamin A 14% Niacin 84% Vitamin C 18% Calcium 19% Thiamine 23% Iron 44% CHICKEN AND GRAPES VERONIQUE
1 (17-ounce) can seedless grapes
2 pounds boneless chicken breast, skinned
1 tablespoon oil
1/2 cup chopped onion
1 clove garlic, crushed
1/2 cup white wine
2 tablespoons lemon juice
1 chicken bouillon cube
1 1/2 teaspoons marjoram, crushed
1/4 teaspoon dried mint, crushed
1 tablespoon cornstarch
1 tablespoon water
3 cups hot cooked rice
Drain grapes and reserve 1/2-cup syrup. Gently pound chicken to 1/4-inch thickness. Heat oil in large skillet and saute onion, garlic and chicken until lightly browned. Add wine, reserved syrup, lemon juice, bouillon cube, marjoram and mint. Cover and simmer 20 minutes or until chicken is cooked. Combine cornstarch and water and add to chicken mixture to thicken. Add grapes and cook until heated through. Makes 4 to 6 servings.
PER SERVING: 550 calories; 42 gm protein; 69 gm carbohydrate; 8 gm fat; 824 mg sodium; 245 mg potassium.
Protein 64% Riboflavin 19% Vitamin A 05% Niacin 80% Vitamin C 14% Calcium 05% Thiamine 22% Iron 22% STUFFED CHICKEN BREASTS WITH PINEAPPLE SAUCE
1 (8 1/4-ounce) can sliced pineapple in syrup
2 whole chicken breasts, split, boned
2 ounces Swiss cheese
4 thin slices ham
4 cloves garlic, crushed
1/8 teaspoon salt
1/2 teaspoon tarragon leaves, crumbled
3/4 cup flour
1/4 cup butter
1 small onion, sliced
3/4 cup chicken broth
1/4 cup apricot jam
2 teaspoons cornstarch
Drain pineapple, reserving syrup. Using sharp knife, cut deep horizontal pocket into each chicken breast. Cut cheese into 4 (1x2-inch) slices, 1/4-inch thick or to fit inside chicken pocket. Wrap ham slice around cheese. Insert ham and cheese along with garlic clove into each pocket. Secure with wood pick and sprinkle with salt and pepper to taste.
Combine egg and tarragon and dip each chicken pocket into mixture. Coat with flour. Brown chicken on both sides in hot butter. Remove from pan. Add onion to pan drippings and saute until transparent. Return chicken to skillet along with reserved syrup and chicken broth. Cover and simmer 30 minutes. Remove chicken to platter. Combine jam and cornstarch. Stir into pan juices. Add pineapple and cook until sauce boils and thickens. Pour over chicken. Spoon pineapple around chicken. Makes 4 servings.
PER SERVING: 749 calories; 58 gm protein; 51 gm carbohydrate; 35 gm fat; 633 mg sodium; 352 mg potassium.
Protein 88% Riboflavin 36% Vitamin A 19% Niacin 90% Vitamin C 13% Calcium 19% Thiamine 37% Iron 31% CHICKEN IN TOMATO-GINGER SAUCE
3 whole chicken breasts, skinned, boned and split
1/2 cup flour
2 tablespoons oil
2 tablespoons brown sugar, packed
1 tablespoon grated ginger root
2 cloves garlic, finely chopped
1 teaspoon salt
2 pounds tomatoes, peeled, seeded and chopped
6 green onions
Lightly pound chicken breasts. Dredge in flour then brown in oil. Stir in brown sugar, ginger, garlic and salt and cook 1 to 2 minutes. Add tomato. Cover and simmer 10 to 15 minutes or until chicken is done.
Meanwhile, cut off tops and root ends of green onions, leaving 4- to 5-inch pieces. Cut both ends lengthwise several times to make a "fringe." Place in ice water to curl. Serve chicken and sauce garnished with green onion fans. Makes 6 servings.
PER SERVING: 332 calories; 40 gm protein; 21 gm carbohydrate; 9 gm fat; 362 mg sodium; 394 mg potassium.
Protein 62% Riboflavin 23% Vitamin A 32% Niacin 79% Vitamin C 59% Calcium 05% Thiamine 17% Iron 19%