Recipes: Citrus Braised Chicken Breasts with Capers

the recipes

october 99

Citrus Braised Chicken Breasts with Capers

When you travel the Mediterranean at meal time the aroma of garlic and the sight of fresh vegetables surrounds you. It is this freshness that makes this sauce memorable. This easy dish is one that can be made the day before and reheated without losing any flavor. When you have eaten enough chicken to sprout pin feathers, try making this with salmon or your favorite fish. Garnish with a few capers and you are set.

Citrus Braised Chicken Breasts with Capers

(Makes 4 servings)

4	4-ounce (120 g) skinless chicken breasts
	olive oil cooking spray
3	cloves garlic, minced
1	small onion, sliced very thin
1/2	teaspoon (2.5 ml) cumin
1/2	cup (120 ml) orange juice
1	tablespoon (15 ml) lemon juice
1	teaspoon (5 ml) orange zest
	freshly ground pepper
2	teaspoons (10 ml) capers

Rinse the chicken and pat dry. Heat a non-stick skillet and coat with cooking spray. Brown the chicken on both sides over medium high heat. Remove from pan.
Reduce the heat and recoat with cooking spray. Add the garlic and stir until it begins to brown slightly. Add the onion and cook, stirring until it begins to brown. Stir in the cumin, citrus juices, orange zest and pepper.
Add the chicken to the pan with the citrus sauce, cover and simmer for 10 minutes. Add the capers and recover. Simmer another 5-8 minutes, until chicken is tender.
To serve, top each breast with some of the onion and capers with a tablespoon of citrus sauce.

Per serving:	142 calories (10% calories from fat), 27 g protein, 2 g total fat (0.4 g saturated fat), 4 g carbohydrates, 0 dietary fiber, 66 mg cholesterol, 128 mg sodium
Diabetic exchanges:	3 very lean protein

Ginger Sweet Potato Puree

(makes 4 servings)

1 1/2	pounds (720 g) sweet potatoes
1/4	cup (60 ml) skim milk
1/2	teaspoon (2.5 ml) grated peeled fresh gingerroot
	butter flavored refrigerated cooking spray

Peel the potatoes and cut into 1 inch pieces. Boil in water to cover for 15 minutes or until the potatoes are very tender. Drain the potatoes.
Mash the potatoes by hand or in a food processor. Mix in the milk and fresh ginger. Place in a oven proof bowl and coat with cooking spray. Can be placed in warm oven to hold for serving.

Per serving:	176 calories (0 g from fat), 3 g protein, 0 total fat (0 saturated fat), 44 g carbohydrates, 5 g dietary fiber, 0 cholesterol, 67 mg sodium
Diabetic exchanges:	3 carbohydrate (bread/starch)

Sautéed Broccoli

(makes 4 servings)

2	pounds (960 g) broccoli
	olive oil cooking spray
2	cloves garlic, sliced thin
2-4	tablespoons (30 -60 ml) water
	freshly ground pepper

Cut the broccoli into 1 inch florets. Trim the stems and cut into 1/4 inch slices.
Coat a non-stick skillet with cooking spray. Add the garlic and sauté until it begins to brown. Add the broccoli and 2 tablespoons water. Stir and cook for 5 minutes, adding another tablespoon or two of water if it evaporates before the broccoli has cooked through.
Sprinkle with pepper and serve.

Per serving:	66 calories (9% calories from fat), 7 g protein, 1 g total fat (0.1 g saturated fat), 12 g carbohydrates, 7 g dietary fiber, 0 cholesterol, 62 mg sodium
Diabetic exchanges:	1 carbohydrate (2 1/2 vegetable)

Poppy Seed Cookies

(makes 36 cookies)

1/2	cup (120 g) margarine, softened
1	tablespoon (15 ml) fructose, or three packets acsulfame-K
1/2	cup (118 ml) warm skim milk
1	ounce (30 g) poppy seeds
1	teaspoon (5 ml) ground cinnamon
1/2	teaspoon (2.5 ml) ground cloves
1/8	teaspoon (0.6 ml) ground nutmeg
1 1/4	cups ( 144 g) sifted unbleached flour
1	teaspoon ( 5 ml) baking powder
1/4	cup (59 ml) dried currants

Preheat oven to 350° F ( 180° C, gas mark 4).
Cream together margarine and fructose. Add all ingredients except currants and mix well. Stir in currants.
Drop by rounded teaspoons onto a nonstick cookie sheet. Bake for 15 minutes until lightly browned. Cool on a wire rack.

Per 2-cookie serving:	92 calories (56% calories from fat), 2 g protein, 6 g total fat (0.9 g saturated fat), 9 g carbohydrates, 1 g dietary fiber, 0 cholesterol, 90 mg sodium
Diabetic exchanges:	1/2 carbohydrate (bread/starch), 1 fat

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