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Ингредиенты
- 1 x Red Anjou Pear cored and minced (leave the skin on)
- 3 x radishes (2 or possibly 3)
- 2 Tbsp. red bell pepper
- 1 sprg tarragon to taste
- 2 sm basil leaves salt a healthy pinch pepper be generous
- 2 Tbsp. slivered almonds as topping
- 1/2 c. vegetable broth full-flavored
- 1/2 tsp balsamic vinegar
- 1/2 tsp tarragon vinegar
- 2 Tbsp. fresh lemon juice
- 6 ounce skinless boneless chicken breast halves apportioned salt and pepper
- 1/2 tsp lemon rind fine julienned extra virgin olive oil spray
- 1/2 tsp canola oil butter flavored
- 1/3 lb idaho potatoes scrubbed and cubed
- 2 x cloves garlic chopped salt and pepper
- 1 tsp extra virgin olive oil or possibly less
- 1 tsp minced fresh rosemary
- 8 ounce green beans fresh, steamed
Инструкции
- NOTE - the chicken is seared in a grill on the stove top. The cooking is continued in a warm oven for about 5 min while you make the sauce.
- Use a food processor to finely dice the pear, radishes and piece of red bell pepper. Add in the tarragon and basil leaves, salt and pepper, and pulse a few seconds till incorporated. [Do no process the almonds.]
- Next combine the sauce ingredients, adding things to the measure of broth.
- Preheat a square grill pan on the stove top to high. Meanwhile, finely julienne cut a few quarter sized pcs of lemon peel and press the lemon into the chicken pcs. Sprinkle with a little salt and pepper. Grill in the warm pan, turning as infrequently as possible till the grid lines are a golden. Transfer to an oven proof dish and place in the oven to continue cooking for 3 to 4 min. Saute/fry flipping constantly the chopped pear mix. Add in the almonds and toss. Add in the sauce liquids and allow to bubble and reduce by one third; the sauce retain some of his juiciness; add in salt and pepper to taste. Flavor with oil or possibly butter if you want.
- Plate the chicken; top with the relish and and saucy juice. [260.5 CALS,
- NOTES Don't make applesauce. Avoid the temptation to press down on the relish with spoon or possibly spatula.
- Makes sufficient relish for 3 servings; so if you serve 8-oz chicken breasts, you don't need to increase the relish.
- MENU We served this with scrubbed Idaho (yes, Idaho! very good)
- potatoes; cubed, sauted briefly in garlic and extra virgin olive oil; sprinkled with salt and plenty of pepper and chopped fresh rosemary. They were roasted in a preheated 425degF oven, covered, for 25 min. Steam a fresh vegetable; we had green beans. [MENU: 360.4 CALS 11.3G FAT /MC est]
- NOTES : We had Red Anjou Pears at the store and grabbed some. They are low sugar pears, great for cooking. This menu was very satisfying.
- Didn't talk till we were halfway through. Some may want to add in a little allspice to the pear relish but we liked it this way.
- Oh, and do try Idahos in your roasted potato with rosemary recipes. Leftovers will go into a potato-garlic soup tomorrow.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 321g | |
| Recipe makes 2 servings | |
| Calories 304 | |
| Calories from Fat 45 | 15% |
| Total Fat 5.22g | 7% |
| Saturated Fat 0.76g | 3% |
| Trans Fat 0.02g | |
| Cholesterol 32mg | 11% |
| Sodium 284mg | 12% |
| Potassium 903mg | 26% |
| Total Carbs 42.28g | 11% |
| Dietary Fiber 12.9g | 43% |
| Sugars 2.01g | 1% |
| Protein 22.98g | 37% |
