Saucy Chicken That’s Tangy-Sweet

Diana Helfand
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Wednesday - June 11, 2008
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Bruce Paraiso is employed at the Windward Mall Zales Jewelers as a jewelry consultant.

Several years ago, Bruce received specialized training in diamonds and gemstones, and possesses a great deal of skill and knowledge. He enjoys educating his customers so that they can make purchases that leave them happy and satisfied. In his spare time, he studies finance and real estate and hopes to one day be involved in real estate investing in Hawaii. Bruce is close to his brother Benjo, a security contractor for the Navy who works in the sensitive areas of weapons and security training.

I would like to dedicate this column to Bruce, an up-and-coming businessman with many talents and interests.

This dish has a tangy-sweet flavor from the combination of mint and apricots.


Apricots have high vitamin A content, are rich in potassium and a source of vitamin C. Dried apricots have a higher concentration of nutrients, making them extra rich in vitamin A, potassium, iron, and riboflavin. They also are a good source of copper and magnesium.

I like to serve this dish with garlic mashed potatoes and steamed string beans, but it is also delicious served over white or brown rice.

For dessert, try angel food cake with fresh sliced bananas. Drizzle the top of bananas with some chocolate syrup, which contains no fat, and top with a dollop of low-fat whipped topping.

CHICKEN WITH MINTED APRICOT SAUCE

* 2 teaspoons olive oil
* 4 lean boneless chicken breast cutlets (about 6 ounces each)
* salt and pepper, to taste
* 1/4 cup dried apricots, finely chopped
* 1 cup plus 1 tablespoon orange juice
* 1 tablespoon minced fresh mint
* 3 teaspoons honey
* 1/2 teaspoon lemon juice
* 1/2 teaspoon curry powder
* 2 teaspoons cornstarch dissolved in 2 teaspoons water
* mint sprigs, for garnish

Season the chicken on both sides with salt and pepper.

Rub oil on bottom of a nonstick sauté pan and heat. Add chicken and cook each side until browned. Turn heat down to medium and cook until juices run clear and chicken is cooked through.


While chicken is cooking, add the rest of the ingredients, except the cornstarch mixture, in a saucepan and heat on medium until warm, stirring frequently. Add cornstarch mixture and continue cooking, stirring well, until mixture thickens. Pour over cooked chicken and cook for about 5 minutes longer.

Garnish with mint sprigs. Serve immediately.

Makes four servings.

Approximate Nutrition Information Per Serving:

Calories: 450
Fat: 6 grams
Sodium: 260 milligrams
Cholesterol: 68 milligram

(Diana Helfand, author of “Hawaii Light and Healthy” and “The Best of Heart-y Cooking,” has taught nutrition in the Kapiolani Community College culinary arts program.)

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