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The Recipe Instructions |
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Ingredients
1 olive oil spray
2 boned and skinned chicken
1 breast halves 7oz. each
1/8 tsp salt
1/4 tsp chili powder
1/4 tsp cumin powder
1/4 tsp dried thyme
1/4 tsp cayenne pepper
2 tsp potato starch, or flour
1 strip lemon peel, (1x2-inch)
1 strip orange peel, (1x2-inch)
2 tsp minced ginger, fresh
2 small garlic cloves, peel and slice
1/4 cup apple juice, or cider
1/2 cup water, optional
Directions
Prep time 5 minutes. Simmer 15 minutes
Mix dry spices together and sprinkle on chicken. Remove rind pieces
from orange and lemon with a vegetable peeler and rough chop. Heat a
saute or skillet large enough to just hold the meat pieces. Spray.
Sear to lightly brown the chicken pieces, both sides. Meanwhile
combine the sauce ingredients in a measuring cup. Pour into the hot
pan and let the liquid boil a bit to cook the thickener. Reduce the
heat to low, cover tightly and cook gently for 15 minutes. Serve with
the cooking juices. Add water or more apple juice if the sauce loses
too much moisture.
Menu * The sauce is spicy, biting and sweet. Taste is similar to some
versions of Pad Thai -- so serve with noodles or angle hair spaghetti
or with hot steamed white rice (either long or medium grain). A dark
green vegetable or medley that includes one would also be a good
choice. . -- original recipe revised and tested by patH (To Eat-LF
4/16/97 phannema@wizard.ucr.edu)
Variation (See JP-note): use dark meat; a thigh with attached leg;
remove skin. Sear, add sauce, and simmer until done about 35 to 40
mins total time: [30% cff] Each serving: 225 cals, 7.6 g fat.
JP-note Pepin's suggested menu * Salad with low-fat caesar dressing *
"Spicy Ginger and Lemon Chicken" Leg and Thigh * Simple brown rice (no
blends) with a little red pepper * Steamed Broccoli * Fresh pears
sprinkled with chopped roasted mixed nuts. Use fresh broccoli, one
crown per person, peel the stalk, and slice; cut florets into 1-inch
pieces. Cook with the rice but do not combine these side dishes.
Recipe by: Jacques Pepin (1996) Cooking with Claudine
Calories 212 Fat 2.3gm Protein 37.4g Carbohydrates 8.3g
Servings: 2
Diet Spicy Orange Ginger & Lemon Chicken Breast Recipe brought to you by Diet Recipes To-Go
Weight loss systemsThe Atkins’ Diet Now nearly 5 decades old, the atkins diet achieved most of its fame during the last few years. Although not accepted by all scientists, it allows fat reduction whilst encouraging you to eat foods that are normally considered bad for diets, for example beef and butter. Unlike other diets, with the atkins diet you eat protein and fat, it is the carbs that must be avoided. It is referred to as a high protein, low carb, diet. With this diet, the foods you should avoid are processed and refined sugar, milk, white bread, starchy vegetables, white rice and white flour, including cereals and pasta made from white flour. With this diet the foods you are encouraged to eat are nutrient-rich unprocessed foods such as meat, fish and, as a consequence, poultry. You also can eat shellfish, regular full fat cheese, butter and olive oil. The Glycaemic Index Diet The gi (or glycaemic index) diet is reliant on the gi (or glycaemic index), a list showing food types and a score representing the ease that the carbohydrates of the food gets changed to sugar in the dieters bloodstream. The believe is that slow release foods (ie those food types with a low Gi score), keep you feeling full longer and help to cut down on food without feeling you are missing out. It's also extremely efficient for sufferers from diabetes, as the low GI types of food are helpful in controlling increases in blood glucose secretion. The South Beach Diet The South Beach diet is a diet system started by Dr. arthur agatston which stresses that dieters should eat "good carbohydrates" instead of "bad carbs" and "good fats" instead of "bad fats" Agatston developed his system for people who have heart disease, as a result of his analysis of scientific studies on other weight loss systems. Good foods include, broiled ham, chicken breast, shrimp, cottage cheese, pistachio nuts, eggs and certain vegetables, such as green beans, cauliflower and sprouts. |