Broiled Chicken Breasts w/Apricot Glaze
Source of Recipe
allfood.com
Recipe Introduction
Menu: Broiled chicken breasts with apricot glaze, micro-baked sweet potatoes, asparagus with shallot butter, orange sherbet and chocolate-dipped butter cookies.
Heads Up:
Only 5 ingredients go into making this chicken entree and with any luck at all you will have at least 3 of them on hand as staples.
Makes 4 Servings
Menu Gameplan:
Step 1: cook the micro-baked sweet potatoes
Step 2: cook the asparagus with shallot butter
Step 3: make the broiled chicken breasts with apricot glaze
Step 4: serve
Here's How to Make It in 20 Minutes:
Before You Start:
Preheat the broiler.
Step 1: cook the micro-baked sweet potatoes
4 small sweet potatoes (or 2 large)
Butter for serving
Salt and pepper to taste
1. Scrub the sweet potatoes and prick in several places with a fork or skewer.
2. Place a piece of paper towel in the microwave and arrange the potatoes like the spokes of a wheel on the towel. Microwave on High for 13 to 17 minutes for 4 potatoes, a little less for 2 potatoes, turning them over once and giving each a quarter turn twice while cooking. Microwave until the potatoes yield a bit to pressure when squeezed. Let stand a few minutes to finish cooking before serving to soften.
Step 2: cook the asparagus with shallot butter
1 pound thin asparagus
2 shallots
3 tablespoons butter
1 tablespoon fresh lemon juice
Salt and pepper to taste
1. Trim the asparagus, if necessary.
2. Fill a large skillet with 1 inch of water, cover, and bring to a boil over high heat. Add the asparagus, bring the water back to a boil, and simmer for 4 to 6 minutes, or until just crisp-tender. Drain and transfer to a serving platter.
3. Thinly slice the shallots.
4. In the same skillet, melt the butter over medium heat about 1 minute, or until just beginning to brown. Add the shallots and cook, stirring, for 1 minute until softened. Swirl in the lemon juice and season with salt and pepper. Pour the shallot butter over the asparagus. Cover to keep warm.
Step 3: make the broiled chicken breasts with apricot glaze
Nonstick vegetable cooking spray
3 tablespoons apricot preserves or orange marmalade
1 tablespoon ketchup
½ teaspoon cider vinegar
4 skinless boneless chicken breast halves (5 to 6 ounces), trimmed
½ teaspoon crumbled dried thyme
Salt and pepper to taste
1. Preheat the broiler. Line the broiler pan with aluminum foil. Spray the broiler-pan rack with nonstick vegetable cooking spray.
2. In a cup, stir together the preserves or marmalade, ketchup, and vinegar.
3. Season the chicken breasts with the thyme and salt and pepper. Arrange the chicken breasts, skin side down, on the prepared pan and broil 4 to 6 inches from the heat for 5 minutes. Turn and broil for 3 minutes. Brush each chicken breast with some of the fruit glaze and broil for 1 to 2 minutes, until the glaze is bubbly and the chicken is no longer pink in the thickest part. Remove from the broiler.
Step 4: serve
1. Place a chicken breast on each of 4 dinner plates.
2. Add a whole or half sweet potato to each plate and serve with butter and salt and pepper on the table.
3. Place the asparagus on the table.
4. When ready for dessert, scoop the orange sherbet into dessert bowls and garnish each serving with 1 or 2 butter cookies.
Ingredients Shopping List:
Sweet potatoes
Asparagus
Shallots
Lemon (for juice)
Apricot preserves or orange marmalade
Skinless boneless chicken breast halves
Orange sherbet
Chocolate-dipped butter cookies
Ingredients From Your Pantry:
Butter
Salt and pepper
Nonstick vegetable cooking spray
Ketchup
Cider vinegar
Dried thyme
F.Y.I:
“The calories per serving are great, the colors are beautiful, the flavors are clear - there’s a lot to like in this quick menu.”
-minutemeals’ Chef Paul
Nutrition Information Per Serving:
Single serving is ¼ of total recipe
CALORIES 193
PROTEIN 29g
CARBS 11g
TOTAL FAT 3g
SAT FAT 1g
CHOLESTEROL 78mg
SODIUM 270 mg
FIBER 0g
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