04/16/15 - Syndicated food columnist Linda Gassenheimer, Special wine correspondent Fred Tasker and WLRN hosts Joseph Cooper and Bonnie Berman interview Dr. Michael Pacin about food allergies – why we are seeing a large increase in them and how to diagnose and control them. Dr. Pacin is a Board Certified pediatric and adult allergist and founder of the Florida Center for Allergy and Asthma Care.
Poached Chicken with Fresh, Tomato Mayonnaise Sauce and Rice Salad
Poaching the chicken and letting it cool in the liquid keeps the chicken juicy and moist. It can be served hot or cold and, with this cooking method, it keeps well and tastes great the second day.
Mayonnaise gets a refreshing boost from fresh tomato pulp to make a sauce for the chicken. Process the inside seeds and pulp of the tomato in a food processor and cut the outer flesh into cubes to top the chicken
Recipes
POACHED CHICKEN WITH TOMATO MAYONNAISE SAUCE
3/4 pound boneless, skinless chicken breast
1 cup fat-free, low-sodium chicken broth
1 large tomato
1/4 cup reduced-fat mayonnaise
Salt and freshly ground black pepper
1/2 teaspoon dried tarragon
Place chicken in a small saucepan. Add the chicken broth. The chicken should be covered with broth. If not, add water to cover chicken. Bring the broth to a gentle simmer and cook chicken 10 minutes. Do not bring the liquid to a hard boil. Remove pan from the heat and let the chicken cool down in the broth for 5 minutes. A meat thermometer should read 165-170 degrees.
Cut the tomato in half, scoop out the seeds and pulp. Process in a food processor or blender. There should be about 1/2 cup liquid. Cut the tomato flesh into cubes. There should be about 1 cup cubes. Mix the tomato juice with the mayonnaise until smooth. Add salt and pepper to taste. Remove chicken from broth, save 1/4 cup broth for the rice. Sprinkle chicken with salt and pepper to taste. Place on 2 dinner plates and spoon mayonnaise sauce over the top. Sprinkle with tarragon and the tomato cubes. Makes 2 servings.
RICE SALAD
1 1/2-cups water
1 cup 10-minute brown rice
1 green bell pepper, seeded and cut into cubes (about 1 cup)
1 teaspoon olive oil
1/4 cup broth from poached chicken
Salt and freshly ground black pepper
Bring water to a boil in a saucepan over high heat. Stir in rice, return to a boil, reduce heat to medium cover and simmer 5 minutes. Remove from heat and let stand, covered, 5 minutes. Add green bell pepper cubes and mix well. Add oil, reserved 1/4 cup chicken broth from poached chicken, and salt and pepper to taste. Fluff with a fork. Spoon rice salad onto plates with chicken. Makes 2 servings.
Nutrition Information
POACHED CHICKEN WITH TOMATO MAYONNAISE SAUCE:Per serving: 307 calories (42 percent from fat), 14.3 g fat,(2.3 g saturated, 3.6 g monounsaturated), 108 mg cholesterol, 37.4 g protein, 5.6 g carbohydrates, 1.1 g fiber, 445 mg sodium. RICE SALAD:Per serving: 208 calories (16 percent from fat), 3.7 g fat, (0.6 g saturated, 2.2 g monounsaturated), no cholesterol, 4.7 g protein, 39.3 g carbohydrates, 2.9 g fiber,77 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 breast, 1 large tomato, 1 green bell pepper, 1 jar reduced-fat mayonnaise, 1 bottle dried tarragon and 1 box 10-minute brown rice.
Staples: Fat-free, low-sodium chicken broth, olive oil, salt and black peppercorns.
Helpful Hints
- When using dried tarragon, make sure the bottle is less than 6 months old.
- You should extract 1/2 cup tomato juice and pulp from the tomato. If not, use another tomato or add a little tomato paste and water to make up the difference.
Countdown:
- Start chicken.
- Make rice.
- Make sauce for chicken.
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