McClatchy —
“My advice to people at home is bronzing rather that blackening,” says Paul Prudhomme. “This avoids the smoke and the risk of handling a red-hot skillet while still achieving an excellent result.”
Prudhomme, one of America’s favorite chefs and the father of blackened redfish, gave me this advice during an interview. His bronzed Chicken can cook indoors without smoke and keeps the chicken juicy. The secret is to keep the skillet at the right temperature. The chicken should take 6 to 7 minutes to cook. If it takes much longer, the skillet is not hot enough. Another hint from Prudhomme is to bring the chicken breasts to room temperature before cooking. This gives a more even and juicier result.
Use the Cajun spice mixture given in the recipe or use 1 tablespoon prepared Cajun spice seasoning mix.
The Spinach Rice Pilaf recipe is easy to make and takes under 20 minutes to cook. You can use microwaveable rice instead and stir the spinach into the rice as soon as the rice is cooked. The spinach will wilt in the heat of the cooked rice.
This meal contains 456 calories per serving with 23 percent of calories from fat.
Wine suggestion:
This dish, which is spicy flavorful though not spicy hot, would be wonderful with a rich, white viognier.
Helpful Hints:
An electric frying pan can be used instead of a skillet. Keep the temperature at 350 degrees.
Cajun spice mixes can be found in the spice section of the supermarket.
Countdown:
Start rice.
Make chicken.
Finish rice.
BRONZED CHICKEN BREASTS
Ingredients:
3/4 pound boneless, skinless chicken breasts
1/2 teaspoon cayenne pepper
1/2 teaspoon garlic powder
1 teaspoon dried oregano
1 teaspoon dried thyme
2 teaspoons olive oil
Directions:
Pound chicken breasts flat to about 1/2 to 3/4-inch thick with a meat bat or heavy skillet. Mix cayenne pepper, garlic powder, oregano and thyme together. Spoon half onto one side of the chicken breasts, pressing it into the flesh. Heat a nonstick skillet over high heat and add oil. When it is very hot, add the chicken breasts, seasoned side down. Spread remaining spice mixture on top side of chicken. Cook until the underside is bronze in color, 2 to 3 minutes. Cook second side 3 to 4 minutes or until cooked through. A meat thermometer should read 170 degrees. Makes 2 servings.
Per serving: 239 calories (34 percent from fat), 9 g fat (1.8 g saturated, 4.6 g monounsaturated), 108 mg cholesterol, 36.4 g protein, 1.7 g carbohydrates, 0.7 g fiber, 199 mg sodium.
RICE AND SPINACH PILAF
Directions:
1 teaspoon olive oil
1/2 cup long-grain white rice
1 cup low-salt tomato juice
1 cup water
2 cups washed, ready-to-eat spinach
Salt and freshly ground black pepper
Directions:
Heat olive oil in a medium-size nonstick skillet over medium-high heat. Add rice and saute 1 minute. Add tomato juice and water. Bring to a simmer, lower heat, cover and gently simmer 15 minutes. If pan becomes dry, add a little more water. Stir in the spinach. It will wilt in the heat of the rice. Add salt and pepper to taste. Makes 2 servings.
Per serving: 216 calories (9 percent from fat), 2.7 g fat (0.4 g saturated, 1.8 g monounsaturated), no cholesterol, 5.1 g protein, 43.2 g carbohydrates, 1.8 g fiber, 38 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 breasts, 1 small bottle low-salt tomato juice, and 1 package washed, ready-to-eat spinach.
Staples: Olive oil, cayenne pepper, dried oregano, garlic powder, dried thyme, long-grain white rice, salt and black peppercorns.
___
Linda Gassenheimer is the author of more than 20 cookbooks including her newest, “Fast and Flavorful-Great Diabetes Meals from Market to Table” and “The Flavors of the Florida Keys.” Visit Linda on her web page at www.DinnerInMinutes.com or email her at Linda@DinnerInMinutes.com. Twitter @LGassenheimer
Distributed by MCT Information Services
Features
Related Photos
-
Bronzed chicken breasts with rice and Spanish pilaf is a quick meal. (MCT) Photo Provided
Discussion
Bronze, don’t blacken, that chicken
- Features
-
-
Facebook's organ donor status sends registrations soaring
Facebook's addition of a way for its users to tell people their organ-donor status helped boost the number of people who registered as donors 21-fold in one day.
-
White House, NASA want help hunting asteroids
The White House and NASA on Tuesday will ask the public for help finding asteroids that potentially could slam into the Earth with catastrophic consequences.
-
Is it really possible to not know you're pregnant until the birth?
Trish Staine had just finished running 10 miles while training for a half-marathon when she started going into labor. The mother of three said she hadn't gained any weight or felt any fetal movement in the months before and had no idea she was pregnant. Is it possible for a woman not to know she's pregnant before she starts giving birth?
-
VIDEO: Rapper steps on American flag
Lil Wayne sparked a controversy when he stepped on an American flag during the filming of his new music video, but the rapper later said it was a mistake and unintentional.
-
VIDEO: Britney Spears' sons to make acting debut
Britney Spears recorded a new song for the "The Smurfs 2," and her sons Sean Preston and Jayden will make a cameo in the music video.
-
Expert panel will tackle gardening issues
Every community garden in Oklahoma serves as a reminder of what people can do if they come together to work towards a single purpose and goal.
That’s one reason the Oklahoma County Master Gardeners are offering a “Community Gardening” workshop from 1-3 p.m. July 9. -
Pope, archbishop of Canterbury meet
The neophyte holders of two of Christendom’s most venerable posts met for the first time Friday and spoke of fostering unity and understanding between their sometimes rival branches of the faith.
-
OCU Hebrew students to study Dead Sea scrolls
Students in a Biblical Hebrew class at Oklahoma City University will get a chance to study one of the Dead Sea Scrolls during the fall 2013 semester.
-
Rocky Mountain Spotted Fever remains a real threat
Q: My dog Candy died last year from Rocky Mountain Spotted Fever. Is this that common in Oklahoma and how can I be sure neither one of my other dogs get it?
A: Rocky Mountain Spotted Fever (RMSF) is a disease that can affect any of our pets as well as us. It is caused by the bacterium Rickettsia rickettsii and is transmitted by a variety of ticks. Three ticks can be found in Oklahoma that carry it. They include the Lone Star Tick, The Gulf Coast Tick (more common in the southeast U.S.) and the American Dog Tick. -
VET Q&A: Rocky Mountain Spotted Fever remains a real threat
Q: My dog Candy died last year from Rocky Mountain Spotted Fever. Is this that common in Oklahoma and how can I be sure neither one of my other dogs get it?
- More Features Headlines
-
