HELPFUL HINTS
- Boneless, skinless chicken breast can be used instead of chicken cutlets. Cook them about 5 minutes per side. A meat thermometer should read 165 degrees.
- Canola oil can be substituted for toasted sesame oil.
- A quick way to chop fresh ginger is to peel, cut into small pieces and press through a garlic press. Or, grate the peeled ginger right into the sauce.
Wine suggestion: I like a white wine with a little sweetness. Maybe an off-dry riesling. Or you could be brave and drink mead, the wine made from honey.
COUNTDOWN
- Prepare ingredients.
- Make chicken.
- While chicken rests with the sauce, make the rice.
SHOPPING LIST
To buy: 1 bottle honey, 1 bottle Dijon mustard, 1 bottle toasted sesame oil, 1 small piece fresh ginger, 3/4 pound chicken cutlets, 1 package microwave brown rice, 1 cucumber and 1 tomato.
Staples: Canola oil, salt and black peppercorns.
Honey and spicy mustard make a sweet and tangy glaze for chicken cutlets.
The cutlets are about 1/2-inch thick and take about 2 minutes per side to sauté. The sauce glazes the chicken, keeping it moist.
Sesame oil is expressed from sesame seeds. I like to use toasted sesame oil. Toasting the seeds intensifies their flavor. It is available in most supermarkets.
Finally, cucumber adds crunch to the rice salad, and tomatoes add color.
Honey Ginger Glazed Chicken
2 tablespoons honey
1 tablespoon Dijon mustard
2 teaspoons toasted sesame oil, divided
1 tablespoon chopped fresh ginger or 1 teaspoon ground ginger
3/4 pound chicken cutlets
Salt and freshly ground black pepper
Combine the honey, mustard, 1 teaspoon toasted sesame oil and ginger in a small bowl. Remove visible fat from chicken. Heat the remaining sesame oil in a medium-size nonstick skillet over medium-high heat. Add the chicken and sauté 2 minutes. Turn over and sauté 2 minutes. A meat thermometer should read 165 degrees. Sprinkle with salt and pepper to taste. Remove skillet from the heat and pour the sauce over the chicken, Cover the skillet with a lid and let sit several minutes while preparing the side dish. Serves: 2
Per serving: 316 calories (26 percent from fat), 9.3 grams fat (1.6 grams saturated, 3.2 grams monounsaturated), 126 milligrams cholesterol, 38.7 grams protein, 18.3 grams carbohydrates, 0.3 grams fiber, 267 milligrams sodium.
Brown Rice Salad
1 package microwave brown rice (to make 1 1/2-cups cooked rice)
1 cup cucumber, peeled cut into 1/4-1/2-inch cubes
1 cup tomato, cut into 1/4-1/2-inch cubes
2 teaspoons canola oil
Salt and freshly ground black pepper
Microwave rice according to package instructions. Measure 1 1/2 cup rice and reserve remaining rice for another time. Add cucumber, tomato, oil and salt and pepper to taste. Toss well. Makes 2 servings.
Per serving: 225 calories (24 percent from fat), 6.1 gram fat (0.6 grams saturated, 3.4 grams monounsaturated), no cholesterol, 4.9 grams protein, 38.4 grams carbohydrates, 4.1 grams fiber, 13 milligrams sodium.
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