EatingWell Serves Two
Having a well-stocked spice pantry pays off in this sophisticated dish; just stop at the store for the chicken and bell pepper. Serve braised bok choy and brown basmati rice alongside.
Active Time: 30 minutes |
Total Time: 30 minutes
1/4 cup rice wine, or dry sherry (see Note)
2 tablespoons strong-brewed black tea
2 tablespoons unsweetened orange juice, or pineapple juice
1 tablespoon reduced-sodium soy sauce
1 1/2 teaspoons honey
1/4 teaspoon ground cinnamon
1/4 teaspoon ground ginger
1/4 teaspoon freshly ground pepper
1/8 teaspoon salt
2 boneless, skinless chicken breasts, trimmed of fat (8 ounces)
2 teaspoons canola oil, divided
1/2 small red bell pepper, diced
1 clove garlic, minced
Combine rice wine (or sherry), tea, juice, soy sauce and honey in a small bowl.
Combine cinnamon, ginger, pepper and salt in a small bowl. Rub spices evenly on both sides of chicken.
Heat 1 teaspoon oil in a medium skillet over medium-high heat. Add the chicken and reduce heat to medium. Cook until the chicken is golden outside and no longer pink in the middle, 5 to 7 minutes per side. Transfer to a plate and cover with foil to keep warm.
Add the remaining 1 teaspoon oil to the pan. Add bell pepper and garlic; cook, stirring often, until fragrant, about 30 seconds. Increase heat to high and add the reserved rice wine-tea mixture. Bring to a boil, scraping up any browned bits. Cook until the liquid is reduced by half, 1 to 2 minutes. Reduce heat to low and return the chicken and any accumulated juices to the pan. Simmer gently, spooning sauce over chicken, until heated through, about 1 minute.
Per serving :
7 g Fat;
1 g Sat;
4 g Mono;
63 mg Cholesterol;
10 g Carbohydrates;
24 g Protein;
1 g Fiber;
469 mg Sodium;
296 mg Potassium
1/2 Carbohydrate Serving
Exchanges: 1/2 other carbohydrate, 3 very lean meat, 1 fat
Tips & Notes
Ingredient Notes: Sake is a dry rice wine generally available where wines are sold. Junmai, a special designation for sake, denotes sake brewed from rice that has been milled less than other special-designation sakes. More pure than other sakes, junmai has no distilled alcohol added. It is characterized by a well-rounded, rich flavor and body and more acidity than most sakes.
Sherry is a type of fortified wine originally from southern Spain. Don't use the "cooking sherry" sold in many supermarkets — it can be surprisingly high in sodium. Instead, purchase dry sherry that's sold with other fortified wines in your wine or liquor store.