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Low Fat Mahogany-Glazed Chicken Recipe
Ingredients
1/2 cup rice wine, or medium-dry sherry
1/4 cup strong-brewed black tea
1/4 cup unsweetened pineapple juice, or orange juice
2 tablespoons reduced-sodium soy sauce
1 tablespoon honey
1/2 teaspoon ground cinnamon
1/2 teaspoon ground ginger
1/2 teaspoon freshly ground black pepper
1/4 teaspoon salt
4 boneless skinless chicken breasts, trimmed of fat, about 1 1/4 pounds
1 tablespoon peanut oil, or canola oil
1 small red bell pepper, diced
2 scallions, sliced
1 clove garlic, minced
Method
In a 2-cup glass measure, combine rice wine (or sherry), tea, juice, soy sauce and honey; set aside.
In a small bowl, combine cinnamon, ginger, pepper and salt.
Rub spices evenly on both sides of chicken breasts.
In a large skillet, heat 1/2 tablespoon oil over medium-high heat.
Add chicken, reduce heat to medium and cook until golden outside and no longer pink inside, 3 to 5 minutes per side.
Transfer to a plate and set aside.
Add remaining 1/2 tablespoon oil to the skillet.
Add bell pepper, scallions and garlic; saute for 30 seconds.
Increase heat to high and add reserved rice wine-tea mixture.
Bring to a boil, scraping up any browned bits.
Cook until liquid is reduced by half, 2 to 3 minutes.
Reduce heat to low and return chicken and its accumulated juices to the skillet.
Simmer gently, spooning sauce over chicken, until heated through, about 1 minute.
Slice chicken into thin diagonal slices and fan on plates.
Spoon sauce and vegetables over.
Serve immediately.
:MAKES 4 SERVINGS.
Calories per serving; 34 grams protein; 5 grams fat 0 gram saturated fat; 10 grams carbohydrate; 490 mg sodium; 80 mg cholesterol: 0 grams fiber
