When your schedule demands fast-cooking foods, remember boneless chicken breasts. With the bone already removed, they're flat enough to cook in minutes, whether you're grilling, poaching, steaming, broiling or cooking in the microwave oven.
Add a dab of butter or non-stick spray coating, and low-fat chicken breasts are great for skillet-cooking, too, as in the spicy recipe below. For a hotter sauce, you can add one-quarter teaspoon ground red pepper.
Indian Chicken and Rice
1/2 cup long grain rice
3 boneless, skinless chicken breast halves (about 8 ounces)
1 tablespoon margarine or butter
1/3 cup orange juice
1 teaspoon dried minced onion
1 teaspoon curry powder
1/2 teaspoon ground coriander
1/2 cup seedless grapes, halved
1 tablespoon apricot, pineapple, or peach jam
Cook rice according to the package directions.
Meanwhile, in a ten-inch skillet cook chicken breasts in hot margarine or butter about 5 minutes or until brown, turning once. Add orange juice, onion, curry powder and coriander. Bring to boiling; reduce heat. Cover and simmer about 5 minutes or until chicken is tender and no longer pink.
Transfer chicken to a heated serving platter; cover to keep warm. Over medium-high heat, bring pan juices to boiling. Stir in grapes and jam. Serve juices over chicken with rice. Makes three servings.
Makes three servings. Each serving has 280 calories, 5 grams fat, 44 milligrams cholesterol, 20 grams protein, 38 grams carbohydrate and 98 milligrams sodium.