Polenta With Chicken, Mushroom, And Tomato Sauce
INGREDIENTS:
1 lb Chicken breasts no skin, 1 1/4 c Mixed dried pitted prunes
-- boned, trim fat -- & apricots
-- cut in bite-size pcs 1/2 Red bell pepper
1/4 ts Salt; optional -- seeded and diced
1/8 ts Black pepper 1/2 ts Ground ginger
1 lg Onion; chopped 1 lg Bay leaf
1 Garlic clove; minced 1 1/4 c Long-grain rice
2 ts Olive oil -- uncooked
1 c Chicken broth (defatted) Additional dried apricots
-- divided -- for garnish
1/4 c Light rum
1 lb Chicken breasts no skin, 1 1/4 c Mixed dried pitted prunes
-- boned, trim fat -- & apricots
-- cut in bite-size pcs 1/2 Red bell pepper
1/4 ts Salt; optional -- seeded and diced
1/8 ts Black pepper 1/2 ts Ground ginger
1 lg Onion; chopped 1 lg Bay leaf
1 Garlic clove; minced 1 1/4 c Long-grain rice
2 ts Olive oil -- uncooked
1 c Chicken broth (defatted) Additional dried apricots
-- divided -- for garnish
1/4 c Light rum
Recipe by: Skinny One-Pot Meals -
ISBN 0-940625-75-X
Sprinkle chicken with salt, if desired, and pepper. In large, non-stick, spray-coated skillet, cook chicken over medium heat until meat turns white. Remove to medium bowl and reserve.
In same skillet, cook onion and garlic in oil and 3 Tbs broth until onion is tender, about 5 or 6 mins. If liquid begins to evaporate, add more broth. Add remaining broth, rum, fruit, red pepper, ginger, and bay leaf. Stir to mix well.
Stir in reserved chicken. Bring to a boil. Cover, reduce heat, and cook 20 mins or until flavors are well blended. Remove bay leaf. Uncover skillet, raise heat, and cook, stirring frequently, until sauce has thickened slightly.
Meanwhile, cook rice according to package directions. Arrange rice on serving platter, and top with fruit and chicken mixture. Garnish with additional apricots, if desired.
NUTRITIONAL DATA (based on 5 servings): Per Serving: Calories 406 Fat (gm) 4.2 Sat. fat (gm) 0.8 Cholesterol (mg) 36 Sodium (mg) 105 Protein (gm) 19 Carbohydrate (gm) 68 % Calories from fat 9
ISBN 0-940625-75-X
Sprinkle chicken with salt, if desired, and pepper. In large, non-stick, spray-coated skillet, cook chicken over medium heat until meat turns white. Remove to medium bowl and reserve.
In same skillet, cook onion and garlic in oil and 3 Tbs broth until onion is tender, about 5 or 6 mins. If liquid begins to evaporate, add more broth. Add remaining broth, rum, fruit, red pepper, ginger, and bay leaf. Stir to mix well.
Stir in reserved chicken. Bring to a boil. Cover, reduce heat, and cook 20 mins or until flavors are well blended. Remove bay leaf. Uncover skillet, raise heat, and cook, stirring frequently, until sauce has thickened slightly.
Meanwhile, cook rice according to package directions. Arrange rice on serving platter, and top with fruit and chicken mixture. Garnish with additional apricots, if desired.
NUTRITIONAL DATA (based on 5 servings): Per Serving: Calories 406 Fat (gm) 4.2 Sat. fat (gm) 0.8 Cholesterol (mg) 36 Sodium (mg) 105 Protein (gm) 19 Carbohydrate (gm) 68 % Calories from fat 9