Tuesday, January 11, 2011

Basil Orange Chicken

Back to real time blogging, this was dinner last night. Basil Orange Chicken. I found the recipe in the May 2010 edition of Good Housekeeping magazine.

Basil Orange Chicken
Serves 4

1 large navel orange
2 lemons
1/2 cup packed fresh basil leaves, chopped
2 tbsp olive oil
Salt and pepper
4 skinless, boneless chicken breast halves (1 1/2 lbs)
1/2 tsp sugar
1 cup whole wheat couscous
8 oz stringless sugar snap peas
Grilled orange slices for garnish

1. From orange, grate 1 1/2 teaspoons peel and squeeze 4 tablespoons juice. From lemons, grate 1 1/2 teaspoons peel and squeeze 1/3 cup juice.
2. In medium bowl, combine 1 teaspoon of each peel and 1 tablespoon orange juice with half of basil, 1 tablespoon olive oil, 1/4 teaspoon salt, and 1/4 teaspoon freshly ground black pepper.
3. With flat side of meat mallet, pound chicken breasts (placed between 2 sheets of plastic wrap) to an even 1/2 inch thickness. Add chicken to citrus mixture, turning to coat,  set aside.
4. In a small pitcher or bowl, combine sugar, 1/8 teaspoon salt, 1/8 teaspoon freshly ground black pepper, and remaining citrus peels, citrus juices, basil and oil; set aside. (Can be made to this point up to 8 hours ahead. Cover chicken and citrus sauce and refrigerate.)
5. Preheat large ridged grill pan or prepare outdoor grill for direct grilling on medium-high.
6. Meanwhile, prepare couscous as label directs. In 4 qt saucepan filled with 1/2 inch water, place a vegetable steamer. Heat to boiling on high.
7. Add chicken to hot grill pan or place on hot grill grate, cook 4 minutes. Turn chicken over and cook 3 to 4 minutes longer until no longer pink in center. 
8. While chicken is cooking on second side, add snap peas to steamer; cook 2 to 3 minutes or until tender-crisp. Fluff couscous and spoon onto larger platter; top with chicken and snap peas. Drizzle sauce over all. Garnish with citrus slices.

Each serving: about 400 calories, 46g protein, 33g carbohydrates, 9g total fat (1g saturated), 6g fiber, 99mg cholesterol, 365mg sodium.

Chicken and orange slices on the grill pan - first side.

Chicken and orange slices on the second side.

Citrus sauce

Final product

Very delicious. We didn't marinate this for hours - just the time it took to put everything else together. I think the meat would have been a lot more orange-flavored had we let it sit for several hours.

Great meal though, and pretty quick to make. Looking forward to my leftovers today for lunch!