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  • The Low Fat Chick 11:04 am on February 20, 2011 Permalink | Reply
    Tags: , grilled chicken, star anise   

    Star Anise Chicken 

    Chicken breasts are one of the best things for me to eat to maintain good cholesterol. But, while it is healthy, actually cooking it to be moist and with flavor can be difficult.  Surprisingly, when I marinated this chicken and cooked on the grill, the flavor was just enough as it was light and tasty.  Using Star Anise, a wonderful spice often found in Chinese five spice powder, in a simple marinade made this a quick dish. Just allow enough time to marinate and the preparation is a cinch using the grill or broiler.  I served this chicken with Spicy Ginger Green Beans, which is also a very easy dish to make. Yum!

    Ingredients
    4 skinless chicken breasts fillets (4-5 ounces each)
    2 whole star anise
    2 tablespoons soy sauce
    2 tablespoons vegetable oil
    black pepper

    Preparation   

    • Lay the skinless chicken breast fillets side by side in a shallow non-metallic dish. Add star anise, keeping them whole.
    • Place the soy sauce in a small bowl. Add the oil and whisk together with a fork until the mixture emulsifies. Season to taste with black pepper to make a marinade.
    • Pour the marinade over the chicken and stir to coat each breast fillet all over. Cover the dish with plastic wrap and chill in the refrigerator for up to 8 hours.
    • Prepare the grill (or heat the broiler) and cook the chicken over medium-high for 8-10 minutes on each side occasionally spooning over the marinade.
    • Serve immediately with a side of vegetables.

    Servings: 4

    Calories: about 220 per serving.

 
  • The Low Fat Chick 1:16 am on July 29, 2010 Permalink | Reply
    Tags: glazed chicken, grilled chicken, jalapeno chicken, peach chicken   

    Spicy Peach Chicken Breasts 

    Here in Georgia, the peach state, it is peach season. I was so excited to buy peaches which were ripe and sweet.  What will I do with these peaches? Well, while I like dessert, a dinner flavored with peaches is all I craved. My cravings led to eating chicken breasts with a spicy peach glaze.  If you have not figured it out already, I believe spicy food is the key to eating healthy.  The following recipe can be grilled outdoors or cooked indoors, as I did with my stove top grill. Either way, a sweet, spicy chicken dish is complete with a side of fresh peaches.

    Ingredients

    1/2 cup peach preserves*
    3 cloves garlic, finely chopped
    1 tablespoon olive oil
    2 tablespoons light soy sauce
    1 tablespoon coarse-grained mustard
    1 medium jalapeno, finely chopped**
    Sea salt and freshly ground pepper
    1.5 pounds chicken breasts, sliced into thin 1/2 inch breasts
    4 ripe peaches, cut in quarters and pitted

    Preparation

     

    • Combine first six ingredients in a medium bowl to create a glaze.
    • Preheat grill. Season chicken with salt and pepper. Brush chicken on both sides with glaze. Cook on grill for 2 to 4 minutes, until golden brown. Turn over and continue cooking for additional 2 to 4 minutes. Brush with glaze again while cooking.
    • Brush peaches with glaze and place on the grill for 3 to 4 minutes or until soft. Brush with glaze again while cooking.
    • Serve chicken with a side of the glazed peaches and topped with remaining glaze.

    *It is important to purchase preserves with sugar and not high fructose corn syrup.
    **Do not deseed the jalapeno, as we want the seeds which contains the hot flavor.

    Servings:  4 servings
    Calories: About 300 per serving.

     
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