Recipe - Grapefruit-Mint Chicken (Eating Well)

400 g Skinless boneless chicken
breasts; (one 31/4oz
fillet per serving)
Salt and pepper
1 One half teaspoon Cooking oil
1 One half teaspoon Cooking oil; or spray
One fourth cup Shallots; finely chopped
One fourth teaspoon Crushed red pepper
One half cup Lowsalt chicken broth;
defatted
One half cup Ruby red grapefruit juice
1 tablespoon Chopped fresh mint
2 teaspoon Flour
Salt and pepper
Fresh mint; optional

[1] SAUTE CHICKEN: Season boneless, skinless chicken breasts on both sides
with salt and pepper. In a large heavy skillet, heat 1One half tsp. olive or
canola oil over mediumhigh heat. Add chicken and sear until well browned,
about 3 minutes per side. Transfer chicken to a plate (not paper) and tent
with foil.

[2] FLAVOR: Reduce heat to medium and add second measure of oil to skillet.
Add the aromatics in order listed. Cook stirring for about 2 minutes.
Remove pan from heat.

[3] MAKE SAUCE: In a small bowl, whisk broth, juice, mint and flour. Add to
the skillet. Whisking, return pan to the heat and cook, whisking, until
slightly thickened, about 3 minutes.

[4] ASSEMBLE & SERVE: Return chicken and juices to skillet; reduce heat to
low. Simmer until chicken is cooked through, about 4 minutes. Transfer
chicken to a warmed platter. Season with salt and pepper and spoon over the
chicken. Garnish with fresh mint: sprigs or chopped.

FYI: When sauteing skinless boneless chicken breast halves, the first goal
is to get a nicely caramelized, slightly crusted exterior, while keeping
the inside moist and tender. The second goal is to get a fast, delicious
pan sauce that capitalizes on the rich flavor left in the skillet after the
Chicken is cooked. Therefore Eating Well's Kitchen staff recommend using a
cast iron skillet. March 1998 has ten sauces to try.

from Pat Hanneman (Kitpath) MCPER SERVING: 170 CAL, 5.1g fat (27.2% cff).
If served with One half cup of hot cook whtie rice, add 130 cals.

Recipe by: EatingWell (magazine) 1998 March

Posted to EATLF Digest by KitPATh phannema@wizard.ucr.edu on Feb 23,
1998