Chicken with an oriental flavor, a one-cup low-sodium, low cholesterol meal with pineapple and vegetables in a orange & ginger sauce over cooked rice.
Dish only takes a minute to prepare and can then be left to inspire over a low heat for 15-20 minutes (or while the rice cooks, if you have not already cooked).
A recipe for delicious, is cooked unsalted rice appears after this recipe.
Oriental Chicken - Recipe
* 1 tablespoon of olive oil or rapeseed oil
* 12 oz (175-225g) of fresh or cooked cubed chicken
* ½ medium onion, thinly sliced or ½ teaspoon of onion powder
* 2 cloves garlic, thinly sliced or ½ teaspoon garlic powder
* 2 stalks celery, thinly sliced
3 * large carrots, chopped quarter, and
* 1 bell peppers, seeds, pith removed and cut into long strips
* 4 canned pineapple rings cut into eighths
* 1 orange, cut into eighths
* ½ cup juice from canned pineapple
* 1 cup orange juice,
* ½ teaspoon of ground ginger
* 1 teaspoon of balsamic vinegar
* Black pepper
* ¼ teaspoon red pepper flakes (optional)
* 4 cups unsalted cooked rice (for recipe, see below)
Directions:
1st Warm oil in a large skillet or sauté pan.
2nd If you use fresh chicken breasts, trim away any visible fat, cut meat into cubes and brown it lightly on all sides in skillet or saucepan.
3rd If you have cooked chicken available, for example by making homemade chicken stock, cut them into quarters (2cm) cubes, and heat through gently on the forehead.
4th Add the onion, garlic, celery and carrots. Cook for a minute and then add the sliced peppers.
5th Cut orange into eighths and slice the flesh away from skin. Remove the white pith from the orange flesh. Add to pan with pineapple rings.
6th Add juice from canned pineapple and orange juice. For additional orangey taste, add the orange skin, but take out before serving the dish.
7th Add balsamic vinegar and ground ginger. Season with pepper and red pepper flakes, if desired.
8th Turn down the heat to LOW and let infuse the dish. Check after 15 minutes to see whether you should add some more juice. Taste bowl and adjust seasonings, if needed (you can add garlic or onion powder or celery seed instead of salt). If you have to wait for rice to cook, you can add some more juice and continue to leave dish on LOW. Do not let the bowl dry out. If the dish is a little cool when you get to serve it, turn the heat up to Medium-High and reheat it for a minute, stirring constantly. Add a bit more juice if necessary.
9th Use a slotted spoon to serve the dish. To produce it, either record it directly or turn it into a large dish. In both cases, lay a bed of ice, make a depression in the center and spoon the chicken dish in the well. Cover with the remaining juice.
10th The recipe will serve the fourth Any left over rice can be stored for a few days in a sealed container in the refrigerator. Reheat thoroughly before use.
11th The total cholesterol value for the whole dish with 8 ounces of chicken is 180mg and 160mg of sodium (60 mg and 53mg per main serving respectively), so you have space on your performance for a thick slice of quick homemade beer bread and even some home - made coffee ice cream for dessert.
Tips
If you have any reservations about using fresh onion or garlic instead of ½ teaspoon of onions or garlic powder instead. Some tips for dealing with onions and garlic:
* To avoid tears when cutting an onion, hold a slice of bread in your mouth - inelegant, but effective.
* To remove skins from garlic: Slice the top and bottom of each clove and cut cloves in half lengthwise. The skin should then peel off quite easily.
Cooked Rice
* 1 cup long grain rice
* 4 cups liquid
Use 4 cups liquid to 1 cup rice. For extra flavor, instead of just water use homemade chicken stock or shop-bought low-sodium chicken stock and add half a chicken bouillon cube or ½ teaspoon powdered chicken bouillon to the water (it will increase the overall sodium content in the meal, however).
Bring liquid to boil. Add rice and bring back to boil. When boiling, turn down the heat to LOW, cover the pot with a good lid and allow the rice to swell. Do not add salt.
Check after 15 minutes (7 minutes if using quick-cooking or partially cooked rice) to ensure that the rice is not sticking. Add more liquid if necessary. It is better to have a little fluid left but to have a satellite dish that sticks. Stir to ensure that the rice on top is moved to the bottom for even cooking.
The rice should be cooked after about 25 minutes (possibly 15 minutes if you use quick cooking rice - read cooking instructions on package). Taste the rice. If it's still a little hard, it needs a few moments more. It should be a bit fluffy, but kept its shape. When you use chicken stock rice can be a bit colored by absorbing the stock.
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