Chicken with Fig Sauce
Light cooking tip: Use dried fruit as the base for a flavorful sauce for braised poultry.
Notes: John C. Klock, M.D., of Holistica Hawaii Preventative Medicine Center teaches clients how to cook healthfully with dishes like this chicken.
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- Calories: 255
- Calories from fat: 18%
- Protein: 30g
- Fat: 5.2g
- Saturated fat: 0.9g
- Carbohydrate: 17g
- Fiber: 2.2g
- Sodium: 98mg
- Cholesterol: 66mg
- 6 dried Black Mission figs
- 1 cup fat-skimmed chicken broth
- 1 teaspoon ground coriander
- 1 teaspoon dry mustard
- 4 boned, skinned chicken breast halves (4 to 6 oz. each)
- 1 tablespoon olive oil
- 1 onion (about 8 oz.), peeled and chopped
- 1 tablespoon all-purpose flour
- 1/3 cup dry sherry
- 1/4 cup balsamic vinegar
- Thinly sliced fresh chives
- Salt and pepper
- 1. Cut figs into quarters and place in a small bowl; cover with hot water and soak until soft, about 15 minutes. Lift figs from liquid and place in a blender or food processor. Add 1/3 cup of the soaking liquid (discard remainder) and the broth, coriander, and dry mustard; whirl until smooth.
- 2. Rinse chicken and pat dry. Set a 10- to 12-inch nonstick frying pan over high heat. When hot, add 1 1/2 teaspoons olive oil and tilt pan to coat bottom. Add chicken in a single layer and cook, turning once, until browned on both sides, 4 to 6 minutes total. Transfer to a plate.
- 3. Reduce heat to medium-high. Add remaining 1 1/2 teaspoons oil and onion; stir often until onion is limp and beginning to brown, 2 to 3 minutes. Add flour and stir to coat onion. Add fig mixture and stir until boiling.
- 4. Return chicken to pan. Cover and simmer over low heat until chicken is no longer pink in center of thickest part (cut to test), 5 to 7 minutes.
- 5. With tongs, transfer chicken to plates. Stir sherry into sauce. If desired for a smoother sauce, pour through a fine strainer into a bowl. Spoon sauce equally over chicken, then drizzle each portion with 1 tablespoon vinegar. Sprinkle with chives and add salt and pepper to taste.
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