09/10/15 - 1;30 - Syndicated food columnist Linda Gassenheimer, Special wine correspondent Fred Tasker and WLRN host Bonnie Berman interview Aviva Kanoff, author of Gluten Free Around the World(a kosher gluten-free book.) Topic: Jewish Holiday Food, ideas on spicing up holiday dinners, tips for gluten-free holiday foods or for any meals.
Almond chicken with orange honey sauce and garlic zucchini strips and grape tomatoes
Boneless, skinless chicken cutlets found in most supermarkets are about 1/2-inch thick. They cook in just 4 to 5 minutes. To keep them juicy and flavorful a sauce made with orange juice and thickened with honey coats the chicken. You can also use boneless, skinless chicken breasts and flatten them with a meat bat or the bottom of a heavy pan to 1/2-inch thick. The chicken is cooked when a meat thermometer reaches 165 degrees.
A colorful side dish of zucchini strips and grape tomatoes tossed in olive oil and garlic completes the meal. It can be made quickly and easily in the microwave. I’ve also given directions for a stove-top method.
RECIPES
ALMOND CHICKEN WITH ORANGE HONEY SAUCE
2 tablespoons cornstarch plus 1 teaspoon
1/2 teaspoon crushed red pepper
Salt and freshly ground black pepper
3/4 pound boneless, skinless chicken cutlets
2 teaspoons olive oil
1/2 cup orange juice plus 1 tablespoon
2 tablespoons honey
2 tablespoons sliced almonds
2 slices whole grain country bread
Mix 2 tablespoons cornstarch, crushed red pepper and salt and pepper to taste on a plate. Add chicken cutlets and coat both sides with the flour. Heat oil in a nonstick skillet over medium-high heat. Add the cutlets and sauté 2 minutes. Turn and sauté 2 minutes. A meat thermometer should read 165 degrees. Remove from the skillet and add 1/2 cup orange juice scraping up the brown bits in the skillet. Add the honey and mix until honey is dissolved. Mix the remaining 1 teaspoon cornstarch and 1 tablespoon orange juice together and add to the skillet. Stir until the sauce starts to thicken, about 1 minute. Spoon sauce over chicken and sprinkle almonds on top. Serve bread on the side. Makes 2 servings.
GARLIC ZUCCHINI STRIPS AND GRAPE TOMATOES
1/2 pound zucchini (about 2 1/4-cups)
1 teaspoon minced garlic
2 teaspoons olive oil
1 cup grape tomatoes
Salt and freshly ground black pepper
Wash zucchini and cut into strips about 1/2-inch thick and 2-inchs long. Place in a microwave-safe bowl and add the garlic. Cover with a plate or plastic wrap and microwave on high 2 minutes. Remove and add the olive oil, tomatoes and salt and pepper to taste. Cover again and let the tomatoes warm in the bowl while you prepare the chicken. Makes 2 servings.
Stove-top method
Heat oil in a nonstick skillet over medium-high heat. Add the garlic and zucchini. Sauté 3 minutes. Add the tomatoes and sauté another 2 minutes. Add salt and pepper to taste. Makes 2 servings.
NUTRITION INFORMATION
ALMOND CHICKEN WITH ORANGE HONEY SAUCE:Per serving: 485 calories (27 percent from fat), 14.8 g fat, (2.2 g saturated, 7.8 g monounsaturated), 108 mg cholesterol, 42.3 g protein, 46.3 g carbohydrates, 3.3g fiber, 312 mg sodium. GARLIC ZUCCHINI STRIPS AND GRAPE TOMATOES:Per serving: 80 calories (56 percent from fat), 4.9 g fat, (0.7 g saturated, 3.4 g monounsaturated), no cholesterol, 2.5 g protein, 8.7 g carbohydrates, 2.5 g fiber, 18 mg sodium.
SHOPPING LIST
Here are the ingredients you’ll need for tonight’s Dinner in Minutes.
To buy: 3/4 pound boneless, skinless chicken cutlets, 1 bottle crushed red pepper, 1 small container orange juice, 1 small bottle honey, 1 package sliced almonds, 1 loaf whole grain country bread, 1/2 pound zucchini and 1 package grape tomatoes.
Staples: Cornstarch, olive oil, minced garlic, salt and black peppercorns.
Helpful Hints
- To shorten preparation time, slice the zucchini instead of cutting into strips.
- Two crushed garlic cloves can be used instead of minced garlic.
Countdown:
- Prepare ingredients.
- Make zucchini and tomatoes and set aside.
- Make chicken.
Copyright © Linda Gassenheimer
Linda Gassenheimer is the author of 20 books including her newest, The Flavors of the Florida Keys and Fast and Flavorful: Great Diabetes Meals from Market to Table. Follow Linda on Twitter: @LGassenheimer, Facebook: Linda Gassenheimer