Sweet Chili Chicken with Zucchini Barley

QUICK FIX

By LINDA GASSENHEIMER

Tribune News Service (TNS) H ere’s a way to keep boneless, skinless chicken breasts moist. I saute the chicken and then cover the skillet and finish the cooking in the oven. So the chicken has a nice crust and the steam from the skillet keeps the inside moist. The sweet chili sauce with walnuts adds texture and a sweet tang.

Helpful hints:

■ ■

Look for sweet chili sauce in the market. If unavailable, see recipe below.

■ ■ Be sure the skillet is well covered when placed in the oven.

Countdown:

■ ■ Preheat oven.

■ ■ Start barley in microwave.

■ ■ Start chicken and place in oven.

■ ■ Finish the barley recipe.

Shopping list:

■ ■

To buy: 3/4 pound boneless, skinless chicken breast, 1 jar low sugar apricot spread or jam, 1 container walnuts, 1 bottle sweet chili sauce, 1 carton fat-free, no-salt-added chicken broth, 1 box quick-cooking barley, 1/2 pound zucchini.

■ ■ Staples: canola oil, salt and black peppercorns.

Sweet Chili Chicken

1/4 cup low sugar apricot spread or jam 1/4 cup chopped walnuts 1/4 cup sweet chili sauce 2 teaspoons canola oil 3/4 pound boneless, skinless chicken breast Preheat oven to 350 degrees.

Mix jam, walnuts and chili sauce together in a small bowl. Heat oil in a nonstick skillet over medium high heat. Add the chicken and brown 2 minutes. Turn chicken over and brown the second side 2 minutes. Remove from heat.

Spoon sauce mixture on top of the chicken. Cover the skillet with foil or lid and place in the oven for 10 minutes. Remove from oven. A meat thermometer should read 160 degrees. Divide in half and place on 2 dinner plates.

Yield 2 servings.

Per serving: 431 calories (38 percent from fat), 18.2 g fat (1.8 g saturated, 6.4 g monounsaturated), 126 mg cholesterol, 42.0 g protein, 22.0 g carbohydrates, 1.1 g fiber, 558 mg sodium.

Zucchini and Barley

1 cup fat-free, no-salt-added chicken broth 1/2 cup quick-cooking barley 1/2 pound zucchini cut into 1-inch pieces, about 2 cups 2 teaspoons canola oil Salt and freshly ground black pepper

Place chicken broth and quick cooking barley in a large, microwave-safe bowl. Cover the bowl with a plate or plastic wrap.

Microwave on high for 5 minutes.

Remove bowl from microwave and add the zucchini. Cover the bowl with the plate and microwave 5 more minutes. Remove from the microwave and keep the cover on the bowl until ready to serve. Add oil and salt and pepper to taste and serve with the chicken.

Yield 2 servings.

Per serving: 242 calories (20 percent from fat), 5.5 g fat (0.6 g saturated, 2.9 g monounsaturated), no cholesterol, 7.5 g protein, 42.9 g carbohydrates, 9.0 g fiber, 32 mg sodium.

Sweet Chili Sauce

Add 1 tablespoon sugar or honey to 1/4 cup bottled chili sauce such as Heinz Chili Sauce or a thick chili sauce.

Linda Gassenheimer is the author of over 30 cookbooks. Email her at Linda@DinnerInMinutes.com.

The chicken has a nice crust and the steam from the skillet keeps the inside moist.

TNS