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The Pilaf:
1 teaspoon olive oil
4 green onions, minced, white and green parts separate
2 garlic cloves, minced
2/3 cup dry brown rice
2/3 cups chicken stock
2 tablespoon chopped pecans
The Chicken:
4 (4-ounce) all-natural boneless, skinless chicken breasts
1/2 teaspoon salt
1/2 teaspoon pepper
4 teaspoons peanut oil
1/2 cup minced onion
3/4 cup chicken stock
2 tablespoon bourbon
1/4 cup peach preserves
1 tablespoon cider vinegar
2 teaspoon minced fresh mint
Instructions
1 teaspoon olive oil
4 green onions, minced, white and green parts separate
2 garlic cloves, minced
2/3 cup dry brown rice
2/3 cups chicken stock
2 tablespoon chopped pecans
The Chicken:
4 (4-ounce) all-natural boneless, skinless chicken breasts
1/2 teaspoon salt
1/2 teaspoon pepper
4 teaspoons peanut oil
1/2 cup minced onion
3/4 cup chicken stock
2 tablespoon bourbon
1/4 cup peach preserves
1 tablespoon cider vinegar
2 teaspoon minced fresh mint
For the Pilaf:
1. Heat oil in a saucepan, add white part of the onion and garlic, and gently sweat until softened. Add rice and stir to coat. Add stock, bring to a boil, cover tightly, reduce heat to low and cook for 45 minutes. Add more stock as needed. Remove from heat and allow to stand for 10 minutes. Fold in green part of onion and pecans.
For the Chicken:
1. Pound chicken breasts lightly between two sheets of plastic wrap to achieve even thickness. Season with salt and pepper. Heat oil in a cast iron or heavy nonstick skillet, and sauté chicken. Cook chicken, covered, until browned and cooked through. Turn occasionally. Remove breasts; set aside, covered.
2. Add onion to skillet and cook until caramelized, scraping the skillet gently with a wooden spoon to loosen crusted meat particles.
3. Add remaining ingredients and reduce to sauce consistency. Add juice from the plate of chicken.
4. Serve chicken with a mound of pilaf and sauce. Serves 4.
Fresh: Healthy Cooking and Living from Lake Austin Spa Resort by chef Terry Conlan, www.lakeaustin.com/cookbooks.php. "The Healthy Table," March 2006
Nutritional Information
1. Heat oil in a saucepan, add white part of the onion and garlic, and gently sweat until softened. Add rice and stir to coat. Add stock, bring to a boil, cover tightly, reduce heat to low and cook for 45 minutes. Add more stock as needed. Remove from heat and allow to stand for 10 minutes. Fold in green part of onion and pecans.
For the Chicken:
1. Pound chicken breasts lightly between two sheets of plastic wrap to achieve even thickness. Season with salt and pepper. Heat oil in a cast iron or heavy nonstick skillet, and sauté chicken. Cook chicken, covered, until browned and cooked through. Turn occasionally. Remove breasts; set aside, covered.
2. Add onion to skillet and cook until caramelized, scraping the skillet gently with a wooden spoon to loosen crusted meat particles.
3. Add remaining ingredients and reduce to sauce consistency. Add juice from the plate of chicken.
4. Serve chicken with a mound of pilaf and sauce. Serves 4.
Fresh: Healthy Cooking and Living from Lake Austin Spa Resort by chef Terry Conlan, www.lakeaustin.com/cookbooks.php. "The Healthy Table," March 2006
Per serving: 469 calories, 21g fat, 28g prot., 38g carbs, 2g fiber, 515mg sodium.
