There are two ways to make this dish. One in the oven and the other in a pressure cooker. Tonight, I tried it in my electric pressure cooker. I love that I can start with frozen breast of chicken and end up with a delightful meal in just about 20 minutes. Oh yeah. I popped some Brussels sprouts into the regular oven and the chicken was done first. This recipe is basically pressure steamed. Since it has a sauce coating, you don't miss the browning you get in a standard oven. A minute under the broiler will brown it just a tad, but for a weeknight meal, why bother? The recipe version I will put in the Diner News will be for the family sized oven baked meal. Be a subscriber if you want those recipe instructions. Order here. If you don't have an electric pressure cooker, by all means get one! I am loving mine. It also functions as a slow cooker. Plus you can brown meats and veggies in the base so you never have to dirty a skillet to brown things or reduce sauces.
French Chicken Under Pressure
2 chicken breasts, frozen or thawed
1/4 cup Dijon mustard
2 tbsp sugarfree maple flavored syrup
1 tbsp red wine vinegar
1/4 tsp Herbs de Province
1 sprig rosemary, fresh or dried
Place 1 cup water in the base of the pressure cooker and place the trivet inside. In a small bowl, combine the mustard, syrup, vinegar, and Herbs de Provence. Spoon this mixture over both sides of the chicken and place each breast on the trivet. Bring to full pressure and cook 12 minutes for frozen breasts, 6 minutes for thawed. Let pressure release naturally for 5 minutes, then vent and remove lid. Remove chicken and plate or transfer to a hot oven for a bit of browning. Sprinkle the tops of the breasts with dried rosemary.
Serves 2 at: 146 calories 3 g carbs 26 g protein 2 g fat
The carbs on this recipe are actually a little bit lower because a bit of the sauce falls into the cooking water. If you are looking for a low calorie dish, this can't be beat. It has tons of flavor too. The Dijon is a little sophisticated, but the maple adds a sweetness that will make it a favorite with kids too. The chicken is fork tender and clean up is a breeze. No stuck on mess in a pan.
We are about to have our first cool snap of the fall season. I can hardly wait to get some time with the oven on again. Tonight's Brussels were just the start. I am so ready for all the fun fall brings!
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Will the oven recipe be in the October issue? Looking forward to that because I've always been terrified of pressure cookers. Bought one once to overcome my fear...after a couple years of looking at it I gave it to goodwill. :)
ReplyDeleteLisa - this question is not related to the chicken recipe. Did you once have a recipe that is a substitute for baked beans? I seem to recall such a recipe.
ReplyDeleteThank you. I love your site.
Yes, the oven version will be in the Diner News.
ReplyDeleteAnonymous -- I did try one with black soybeans. Here is the story. http://247lowcarbdiner.blogspot.com/2009/04/easter-celebration-experiments.html
ReplyDeleteI never did get a recipe where it did not seem like the beans were too firm, so I gave up when we stopped eating soy.