Tea Trade Chicken
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.
- 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.
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.
Per serving: 238 calories; 7 g fat (1 g sat, 4 g mono); 63 mg cholesterol; 10 g carbohydrates; 4 g added sugars; 24 g protein; 1 g fiber; 469 mg sodium; 296 mg potassium.
Nutrition Bonus: Vitamin C (70% daily value), Selenium (30% dv), Vitamin A (15% dv).
Carbohydrate Servings: 1/2
Exchanges: 1/2 other carbohydrate, 3 very lean meat, 1 fat
More From EatingWell
Boneless chicken thighs can take plenty of cooking without...
An outstanding salad dressing can take your salad from ho-hum...Oatmeal is an ideal breakfast for cooler months and is arguably...
Who says entertaining has to be reserved for the weekend only...
Peanut butter is a healthy ingredient and more versatile than...
If you’re watching your sodium intake, these low-sodium snack...
When it comes to making healthy slow cooker chicken recipes,...
Whether you’re packing a healthy snack for yourself or your...
When you’re watching your diet, snacking healthfully can keep...
Snacking (done right) can be a healthy way to curb your...
Muffin tins are great for making more than just muffins,...
Pasta is a favorite comfort food—it’s quick, easy to cook and...
When the temperature drops and the days get shorter, there's...
Having a snack attack? Stock your fridge and pantry with...
Low-fat cottage cheese is a healthy addition that adds...
Pass on store-bought snacks that are loaded with fat and...
- Ease of Preparation
- Total Time
- 30 minutes or less
- Main Ingredient
- Preparation/ Technique
- Type of Dish
- Main dish, poultry