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Dressed for success
By JANET K. KEELER © St. Petersburg Times, published April 4, 2001 The expensive boneless, skinless chicken breast that we have embraced so completely often makes a lousy meal. Cooked without adornment, it slumps unappealingly on the plate between steamed broccoli and a small mound of rice. Even in its meekness, it boldly screams "DIET," the same way a lump of cottage cheese topped with half a canned peach does. It reminds us that we either can't or won't cut up a less-expensive whole chicken. There are not many among us who haven't cooked a chicken breast to the point of shoe leather. Despite the expense (one whole breast can cost nearly as much as an entire bird), the boneless, skinless breast is the No. 1 selling chicken part in America, according to the National Chicken Council. With all the research on cloning animals and bio-engineered food, would it surprise you if a scientist in the Heartland right now was hatching a chicken with a breast the size of a whale? If you think of a chicken breast as a blank canvas or even akin to flavor-absorbing tofu, you'll have better luck than cooking this poultry part the way you might skin-on, bone-in pieces (a little pepper, a little salt, an hour in the oven at 350 degrees). Skin and bone impart flavor, and without them you'll need to add something to wake up this subtle meat. Also, boneless, skinless chicken parts cook quickly, making them prime candidates for overcooking. A dry and tough piece of chicken is no picnic. Three ounces of roasted boneless, skinless breast has 140 calories and 3 grams of fat, which contributes to its popularity. The reality, though, is that you'll need to add a little fat, in the form of olive oil, butter, sour cream or heavy cream, for flavor. You can opt for lower-fat versions. (Normally, a package of four breasts is two whole breasts halved. One half of a whole breast is considered a serving, and that is what is called one breast in recipes.) Consulting a cookbook or the Internet results in an array of aggravating recipes that list 15 or more ingredients. It's silly to pay the price and then not treat the chicken breast as the convenience food it is. The easiest, quickest way to prepare boneless, skinless chicken is on top of the stove in a skillet. Add 1 tablespoon each of oil and butter to a cold pan and heat them up together. (Adding butter to the oil will keep it from smoking.) Saute two breasts for about 5 minutes on each side and then keep them warm while you make a pan sauce. (The internal temperature should read 170 degrees on a meat thermometer. If you are judging visually, the meat should be white all the way through, and juices will run clear.) A pan sauce takes advantage of the oil, butter and chicken flavoring already in the pan. It takes less than 5 minutes to build a sauce, especially if you measure out the ingredients while the chicken is sauteing. After the two pieces of chicken are removed from the pan, add 1/2 cup of liquid (wine, chicken broth, vermouth, sherry, orange juice or a combination) and whatever flavorings (cumin, parsley, garlic, rosemary, Dijon mustard, dried cranberries) you may want. While it heats, scrape the pan to loosen any flavor bits left from the sauteing. When the liquid mixture is reduced by about half, add a tablespoon of butter, or even a quick melting cheese such as feta, which lends creaminess and body. Drizzle the sauce over the meat and serve. Pam Anderson, author of How to Cook Without a Book (Broadway Books, 2000, $25), gives recipes for more than 20 pan sauces to spice up chicken. The technique is always the same, but the ingredients dress the chicken as kicky (tropical), passionate (Italian) or serious (French). Here are some to add to your repertoire:
Anderson warns that acidic liquids such as lemon juice or vinegar are too harsh to be used solo. She advises that for every 2 tablespoons of an acid, add 6 tablespoons of chicken broth, sweet wine or fruit juice. If you'd rather use your oven instead of the stove top, there are dozens more recipes to use. It will take longer to cook the chicken in the oven, about 30 minutes instead of 15. Unless the chicken is breaded or is baked in liquid, it dries out quickly in the oven. However, if you don't want the added fat of oil or butter, this is a good method. Experiment with breading and seasoning mixtures. Use beaten egg or milk or low-fat buttermilk (egg substitute or skim milk can help keep fat grams down) to moisten meat and allow breading to adhere. Next, dredge the chicken through seasoned flour or cornmeal. Lightly coat a baking dish with vegetable spray, such as Pam, and flip the chicken halfway through the baking. About 15 minutes a side in a 350-degree oven will do the trick. To season flour or cornmeal, add 11/2 teaspoons of spices to 1/2 cup of dry ingredients. For instance, 1/2 teaspoon each of dried oregano, basil and black pepper added to 1/4 cup of dried bread crumbs and 1/4 cup of Parmesan cheese results in an Italian-inspired dish. Serve with a side of pasta marinara. For a French delight, whisk 1 tablespoon of Dijon mustard with an egg to moisten chicken before dredging through flour that's been seasoned with salt, pepper and crushed rosemary leaves. Roasted red potatoes and green beans scattered with almonds would be fine side dishes. Some other tips for successful chicken cooking:
The ways to prepare chicken are endless. Nearly every cuisine on earth uses chicken in dishes such as stir fry, mole, enchiladas and curry. And don't forget chicken salad made with everything from grapes to almonds to chutney. Here are simple recipes to help keep that expensive chicken breast from having the last laugh. The Creamy Tarragon Chicken and Orange Baked Chicken are especially easy and quick, but they're tasty enough for company. Creamy Tarragon Chicken
Blend the sour cream, sherry, mustard and tarragon. Salt and pepper chicken breasts to taste and place them in baking dish, top with the creamy mixture and bake in 350-degree oven for 30-40 minutes or until chicken is golden brown. Serve with remaining sauce from the baking dish. Serves 2. Source: http://www.fabulousfoods.com. Wylde Green Chicken
Mix together the peanut butter, garlic and half the oil. Lay the chicken breasts in a dish and pour the mixture over them, turning them and working the mixture into the flesh. Let stand for at least 30 minutes. In a large skillet, heat the rest of the oil and stir in the mustard, paprika and salt and pepper. Tip the chicken breasts with the marinade into the pan and saute until they are colored (slightly browned). Add the chili sauce, rum or vinegar and water and cook over low heat until the chicken is cooked through, usually about 10 minutes. Serve with new potatoes or rice and a green salad. Serves 6. Source: adapted from "The Two Fat Ladies: Full Throttle," by Clarissa Dickson Wright and Jennifer Paterson (Clarkson Potter, 1999, $27.50). Chicken Breast Parmesan
In shallow dish, combine cheese, bread crumbs, parsley, oregano, basil and pepper. In separate shallow dish, beat egg lightly. In third shallow dish, coat chicken breasts evenly with flour. Dip into egg; gently press into crumb mixture, shaking off excess. Arrange on greased baking sheet. Bake in preheated 375-degree oven, turning once, for about 20 minutes or until no longer pink inside. Broil for about 3 minutes or until golden. Makes 4 servings. Source: http://www.canadianliving.com. Orange Baked Chicken
Preheat oven to 350 degrees. Arrange chicken in a large baking pan, not overlapping. Sprinkle with onion and seasonings. Mix flour with orange juice until it is blended and there are no lumps. Pour over chicken. Bake uncovered for 20-30 minutes or until tender and juices run clear. Baste occasionally with pan juices while chicken is cooking. Serve sauce with chicken. Serves 6. Source: http://www.about.com. Spinach and Feta-Stuffed Chicken
Preheat oven to 350 degrees. Heat olive oil and butter together in an oven-proof skillet. Saute onion and garlic until soft but not brown, about 3 minutes. Add spinach and saute for about 5 minutes; fresh spinach should be wilted. Remove spinach mixture to bowl and let cool slightly. Add 3 tablespoons feta cheese and 2 tablespoons chopped olives (reserve rest of feta and olives for sauce). Set aside. Wash chicken breasts and pat dry. Cut pockets in the side of the chicken, being careful not to cut all the way through. Divide spinach mixture and stuff pockets, squeezing together openings. Brown in hot skillet, about 3 minutes per side. Meanwhile, mix remaining feta cheese, olives and wine together. Pour over browned chicken breasts and bake in skillet for about 15 minutes. Serve with sauce. Serves 2. Source: Janet K. Keeler, Times food editor. Chicken Breasts with Blue Cheese Sauce
Sprinkle chicken with salt and pepper; set aside. In a large skillet melt 2 tablespoons of the butter over medium-high heat. Add chicken; brown lightly on one side. Turn and continue cooking until cooked through. Remove chicken to a platter; keep warm. Meanwhile, in a medium saucepan melt remaining 1 tablespoon butter over medium heat. Add flour, stirring rapidly with wire whisk. Add milk and broth, stirring rapidly. Add cheese and stir until melted; remove from heat. Add onion to skillet; cook and stir over medium heat until softened. Add wine; stir to dissolve the brown particles on bottom and sides of skillet. Stir in cheese sauce. Using a sieve, strain sauce back into saucepan, stirring and pressing down with a spoon. Pour sauce over chicken and serve. Serves 4. Source: Wichita Falls, Texas, Times Record News.
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