Wednesday, June 9, 2010

Asian Chicken with Spicy-Sweet Broccoli

Ok, so this plate may look like a boring plate of chicken, broccoli & brown rice... but let me tell you, it was anything but boring! Wow, what a simple to make and uniquely delicious dinner we had last night. So much flavor packed into so few calories! I honestly did not know that was possible! The recipe was for Grilled Asian Drumsticks, but you know I had to change it up a bit (see my note following the recipe). The flavor in this chicken was out of this world! It's got a little heat to it, so if you are afraid of heat, go easy on the chile paste.

Grilled Asian Drumsticks
*8 chicken drumsticks (about 2 pounds), skinned
3 tablespoons balsamic vinegar
3 tablespoons low-sodium soy sauce
3 tablespoons honey
2 teaspoons sambal oelek (ground fresh chile paste)

1. Preheat grill.
2. Coat chicken and grill rack with cooking spray.  Grill chicken 20 minutes or until done, turning once. (*See Note Below)
3. While chicken grills, combine vinegar and remaining ingredients in a medium saucepan, stirring with a whisk.  Bring to a boil; cook 4 minutes or until reduced to 1/3 cup.
4. Transfer chicken to a large bowl or pan. Pour sauce over chicken, turning to coat.
Calories: 210, Fat: 4g

Note: Since we don’t care for chicken on the bone, I took the opportunity to save a little fat and calories and substituted the drumsticks for boneless, skinless breasts.  I split them in half and pounded them flat, turning 2 servings into 4… how clever is that!  Also, we weren't ready to fire up the grill, so I just seasoned them well with my "House Seasoning" and into a hot pan, no oil – just a little Pam sprayed in and wiped out, for a quick sear on each side until done.  This takes just a few minutes rather then the 20 the drumsticks would take on the grill, so make sure you have your sauce ready before hand if you go this route.

I followed the cookbook’s advice and served it with

Spicy-Sweet Broccoli
1 (12-ounce) package refrigerated broccoli florets
2 tablespoons low-sodium soy sauce
2 tablespoons rice vinegar
1 tablespoon dark sesame oil
2 teaspoons sugar
1/4 teaspoon crushed red pepper

1. Microwave broccoli according to package directions. Drain. Combine soy sauce and remaining ingredients in a small bowl.  Drizzle over cooked broccoli, toss to coat.
Calories: 62, Fat: 4g


No comments:

Post a Comment