Quick Fix for 2

Wild mushrooms add rich taste to chicken dish

December 11, 2012 

  • Honey Orange Chicken with Wild Mushrooms 2 8-ounce chicken breasts, with bone, without skin and wings Olive oil spray 1/2 teaspoon dried sage 1/2 teaspoon dried thyme Salt and freshly ground black pepper 2 tablespoons honey 1 tablespoon orange juice 1 teaspoon olive oil 3 1/2 ounces shiitaki mushrooms, sliced (about 1 1/2 cups) 2 medium garlic cloves, crushed PREHEAT broiler and line a baking tray with foil. Remove fat from chicken breast. Spray baking sheet with olive oil spray and place chicken, bone side down, on tray. Spray chicken with oil spray. Sprinkle chicken with sage, thyme, salt and pepper to taste. Broil 10 minutes. Turn and broil 5 minutes. Check to make sure chicken is cooked through. A meat thermometer should read 165 degrees. Or cut a slit in chicken to bone and pull meat away. There should be no pink or red meat. MIX the honey and orange juice together in a small bowl while the chicken broils. Heat olive oil in a small nonstick skillet over medium-high heat and add the mushrooms and garlic. Saute 2 minutes over medium heat. Stir in honey and orange juice mixture. Add salt and pepper to taste. Remove from heat. PLACE chicken on dinner plates and pour tray juices on top. Spoon mushrooms and sauce over chicken. Yield: 2 servings PER SERVING: 310 calories (24 percent from fat), 8.3 g fat (1.5 g saturated, 4.0 g monounsaturated), 108 mg cholesterol, 38.1 g protein, 21.5 g carbohydrates, 0.8 g fiber, 205 mg sodium.
  • Brown Rice and Broccoli 1/2 pound broccoli florets (about 3 1/2 cups) 1 package microwave brown rice (1 1/2 cups cooked) 2 teaspoons olive oil Salt and freshly ground black pepper PLACE broccoli in a microwave-safe bowl and microwave on high 2 minutes. Remove and set aside. Microwave rice according to package instructions. Measure 1 1/2 cups rice and reserve remaining rice for another time. Add to bowl with broccoli. Add olive oil and salt and pepper to taste. Toss well. Yield: 2 servings PER SERVING: 255 calories (26 percent from fat), 7.5 g fat (1.1 g saturated, 4.1 g monounsaturated), no cholesterol, 7.5 g protein, 35.8 g carbohydrates, 1.5 g fiber, 45 mg sodium.

Orange juice, honey, sage and thyme flavor chicken breasts with a burst of the woods from wild mushrooms.

There are several types of wild mushrooms in the supermarkets. Shiitaki have good flavor. Portobello or oyster mushrooms can also be used for this dinner. White button mushrooms with a few dried wild mushrooms, such as porcini or morels, added for flavor is another alternative.

Microwaveable brown rice helps create a 4-minute side dish.

This meal contains 565 calories per serving with 25 percent of calories from fat.

Helpful hints

• Look for chicken breasts that are on the bone, with the wings and skin removed.

Countdown

• Preheat broiler.

• Start chicken.

• Make rice.

• Complete chicken.

Wine suggestion: The savoriness of wild mushrooms and brown rice are nicely matched by the savoriness of a wood-aged sauvignon blanc, often called fume blanc.

Gassenheimer: DinnerInMinutes.com

McClatchy-Tribune News Service

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