Tuesday, August 23, 2011

Tuesday Night Dinna'!

  • In my personal opinion, Cooking Light is a wonderful resource for delicious and healthy recipes. I often browse through their site and become inspired by some of their cookbooks that I own. This chicken recipe is a yum-dum-diggity variation of Cooking Light's Crunchy Shrimp with Toasted Couscous and Orange Ginger Sauce. If you're looking for an easy recipe that allows you to work with a variety of protein options, I highly recommend this one. Although it calls for shrimp, I have found that chicken and fish are also great friends. However, if you do decide to use fish, I suggest opting out of cutting your fillets into pieces and either pan-searing or roasting them. 
Now, enough reading--more eating!

  • Crunchy Chicken with Toasted Whole-Wheat Couscous and Orange Ginger Sauce
  • *adapted from here 
  • serves 4

  • Sauce:
  • 1 cup orange juice
  • 1 tablespoon chopped fresh cilantro
  • 2 tablespoons reduced-fat mayonnaise
  • 1 1/2 tablespoons fat-free, less-sodium chicken broth
  • 1 teaspoon grated peeled fresh ginger
  • 1 teaspoon fresh lime juice
  • 1/2 teaspoon ground cumin
  • 1/4 teaspoon salt
  • 1/4 teaspoon ground red pepper
  • Couscous:
  • 1 cup uncooked couscous
  • 1 1/2 cups fat-free, less-sodium chicken broth
  • 1/2 cup orange juice
  • 1/2 teaspoon salt
  • 1/3 cup chopped green onions
  • 2 tablespoons sliced almonds, toasted
  • 1 tablespoon unsalted butter
  • Chicken:
  • 3/4 - 1 lb uncooked chicken breast, cut into bite-size chunks
  • large egg white, lightly beaten
  • 1/2 cup panko (Japanese breadcrumbs)
  • 1 teaspoon chopped fresh cilantro
  • 1/2 teaspoon grated peeled fresh ginger
  • 1/8 teaspoon freshly ground black pepper
  • 1 tablespoon canola oil

  • 1. To prepare sauce, bring 1 cup orange juice to a boil in a small saucepan over medium-high heat; cook until reduced to 1/4 cup (about 10 minutes). Remove from heat; cool completely. Stir in 1 tablespoon cilantro and next 7 ingredients (through red pepper); set aside.
  • 2. To prepare couscous, place couscous in a large nonstick skillet over medium-high heat; cook 3 minutes or until toasted, stirring constantly. Add 1 1/2 cups broth, 1/2 cup orange juice, and 1/2 teaspoon salt; bring to a boil. Remove from heat; cover and let stand 5 minutes. Fluff with a fork; add onions, almonds, and butter, stirring until butter melts. Keep warm.
  • 3. To prepare chicken, combine chicken and egg white in a large bowl, tossing to coat. Combine the panko, 1 teaspoon cilantro, 1/2 teaspoon ginger, and black pepper in a large zip-top plastic bag. Add shrimp to the bag, and seal and shake to coat.
  • 4. Heat oil in a large nonstick skillet over medium-high heat; arrange shrimp in a single layer in pan. Cook 2 minutes on each side or until done.
  • 5. Place 3/4 cup couscous on each of 4 plates; top each with a portion of chicken. Drizzle each with 1 1/2 tablespoons sauce. Garnish with extra almonds and cilantro, if desired.

No comments:

Post a Comment