Pan-Seared Chicken Breasts with Carrot-Ginger Broth

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National Chicken Council
http://relish.com/wp-content/uploads/2011/04/bd_054_-_pan_seared_chicken_breast_with_carrot_broth_jpg-150x150.jpg
  • Yield: 4 servings
  • Prep: 20 mins
  • Cook: 35 mins

Ingredients

4-- chicken breast halves, boneless and skinless
2tablespoons canola oil, divided
2tablespoons ginger, roughly chopped
3cups carrots, peeled and roughly chopped
1/4cup fennel, roughly chopped
1clove garlic, roughly chopped
2-- shallots, sliced
1/2cup Mirin or rice wine vinegar
2-3/4cup chicken stock, divided
1/2teaspoon lime zest
2teaspoons salt
1teaspoon white pepper
1tablespoon butter
3cups bok choy, sliced
1cup jicama, sliced

Instructions

  1. In medium sauce pan over medium heat, warm 1 tablespoon canola oil.  Add ginger, carrot, fennel, garlic and shallot; cook, stirring, for 10 minutes.  Add Mirin and continue cooking, stirring, about 5 minutes, or until reduced by one half.  Add 2 cups chicken stock and lime zest; reduce heat to low and simmer 7 minutes.  Strain broth through fine strainer, separating carrot mixture and reserving broth.
  2. While broth is cooking, pound chicken breast halves to even thickness.  Season both sides with salt and white pepper.  In large sauté pan over medium heat, warm remaining tablespoon canola oil and butter.  Add chicken and cook, turning, until golden brown  and cooked throughout, about 6 minutes per side.  Remove chicken and set aside.
  3. Place bok choy and jicama in deep sauce pan.  Add remaining ¾ cup chicken stock and cook over medium heat about 3 – 5 minutes, or until vegetables are tender but still have slight crunch left in stalks. 
  4. To serve, place bok choy and jicama mixture in center of plate.  Top with chicken breast ha24lf.  Spoon carrot mixture on top and pour ¼ of liquid broth over each chicken piece. 

From COPIA: The American Center for Wine, Food & the Arts, Napa, Calif.

Nutritional Info *per serving

  • Calories 390
  • Glycemic Load 3.06
  • Fat 16g
  • Saturated Fat 4g
  • Polyunsaturated Fat 3.5g
  • Monounsaturated Fat 7g
  • Cholesterol 85mg
  • Sodium 1670mg
  • Potassium 1240mg
  • Carbohydrate 28g
  • Fiber 6g
  • Sugars 11g
  • Protein 35g
  • Trans Fat 0g
  • Vitamin A 480%
  • Vitamin C 150%
  • Calcium 25%
  • Iron 20%