The daily Astorian. (Astoria, Or.) 1961-current, December 29, 2016, Page 14, Image 25

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Let five-spice powder turn a ‘blah’ chicken into warm spice
Eating healthy on a budget
and tight schedule means the
boneless skinless chicken
breast makes frequent ap-
pearances on our dinner table.
It’s a smart choice as a lean
protein — one cup of cubed
chicken breast has a whopping
43 grams of protein yet only 5
grams of fat (fewer than 2 of
those are saturated).
But the chicken breast sto-
ry goes beyond protein gram
counts. White meat chicken
provides a sizeable chunk of
our daily requirements for
several vitamins and miner-
als, most notably B6, niacin,
phosphorous and selenium,
and smaller quantities of a
slew of others. Impressive
stats from the cut of meat
that goes on mega-sale about
every 4 weeks, and freezes
so well that you can stock up
when it does.
The problem with this wal-
let-friendly nutrient wonder is
that it is so mild and low-fat
(read: low-flavor) that it can
become “blah” and uninspired
on the weekly family menu,
elegantly referred to as being
in a rut. The lower fat also puts
this protein at high risk for dry-
ing out. Today’s recipe solves
both those problems while also
staying weeknight-speedy.
Five-Spice Chicken in Or-
ange Broth is a skillet chicken
that starts on the stovetop with
a quick sear and then finishes
in the oven, bathed in an
aromatic orange juice broth,
simmering to juicy perfection.
If you don’t have five-
spice blend on hand, I suggest
it as a worthy purchase,
because its warm spicy
flavors (think ginger, anise
and cinnamon) add a perfect
depth to a ton of dishes, both
savory and sweet. However,
feel free to experiment with
similar spices or blends (such
a pumpkin pie spice). Another
recommended purchase: an
instant-read thermometer,
which will improve your
meat-cookery overall, so
you can stop cooking the
chicken as soon as it reaches
160 degrees. A final tip: most
chicken breasts are larger than
one serving. Consider serving
the meat already sliced on a
platter, and you’ll find that
two or three breasts will easily
feed a family of four.
Start to finish: 40 minutes
Servings: 4
1 1/2 pounds boneless skinless chicken breast, about
3 breasts
2 tablespoons all-purpose flour
1 tablespoon olive oil
salt and pepper
1 large onion, diced (about 1 1/2 cup diced)
1 teaspoon Chinese five-spice (spice blend available
at regular grocery stores)
3/4 teaspoon ground cumin
3-4 carrots, trimmed and halved both crossways and
4 garlic cloves, smashed
1/4 cup white wine
3/4 cup orange juice (fresh or carton)
1 cup low-sodium chicken broth, plus extra if needed
chopped cilantro for garnish (or parsley, if preferred)
Preheat the oven to 350 degrees F.
Pat the chicken breasts dry with a paper towel, trim
visible fat, and season with salt and pepper. Sprinkle the
flour over both sides of the chicken breasts and lightly
press the flour into the meat.
In a large oven-safe skillet, heat the olive oil over me-
dium high flame. Brown the chicken breasts until golden,
about 3-5 minutes per side. Remove the chicken and set
aside on a plate (it will not be fully cooked). Add the
onion to the same pan with a pinch of salt and stir with
a wooden spoon. Once the onions are translucent, about
2-3 minutes, add the five-spice, cumin, carrots and garlic,
and cook until very fragrant, about 3 minutes.
Increase temperature to high and deglaze the pan with
Five-spice chicken breast in orange broth.
the wine, scraping up any crusty bits on the bottom of the
pan as it bubbles for a minute. Add the orange juice and 1
cup of broth and stir. Return the chicken breasts to the pan,
including any juices that have accumulated on the plate.
Add extra broth (or just water) so that liquid level is about
1/4 the way up the chicken breasts. Spoon some of the sauce
on top of each breast. Bring the mixture to a simmer and
then place in the oven to continue cooking until the chicken
breasts reach 160 degrees F, about 15-20 more minutes.
Remove the chicken from the oven and let rest a few
minutes before slicing and serving with the carrots and the
fragrant broth spooned on top. Garnish with fresh cilantro.
Nutrition information per serving: 271 calories; 61 calo-
ries from fat; 7 g fat (1 g saturated; 0 g trans fats); 86 mg
cholesterol; 262 mg sodium; 19 g carbohydrate; 3 g fiber; 9
g sugar; 29 g protein
Experience a Piece of Astoria’s History
Open 7am
Join us for the play
Astoria Part One
at Portland Center Stage at Th e Armory
Based on the book
ASTORIA: John Jacob Astor and Th omas Jeff erson’s Lost Pacifi c Empire,
A Story of Wealth, Ambition, and Survival
by Peter Stark
Tickets: 103-436-1242 or
108 N Hemlock Street, Cannon Beach, OR
S undial Travel and Cruise
has purchased a limited quantity
of orchestra seating for the performance on
Sunday, February 12th
European Style Coffeehouse by day,
intimate bistro offering neo-regional
cuisine by night.
A pre-performance Back Stage Tour included
with 2:00 matinee performance.
Round-trip transportation
may also be available.
For more information contact Sundial at
Regional selection of beers, wines and
vintage cocktails available.
We cater your event!
Weekly Specials: 5-8 PM
Sushi & Martinis Mondays
Taco & Margarita
Thursdays (3 Buck Tacos)
243 11th Street, Astoria, OR 97103
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