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Menu Plan for Spring II: Week 5, Day 5
Sweet and Sour Chicken
Barley with Chives
Broccoli with Green Garlic
Cooking time: 30 minutes for menu Cooking schedule: see below for instructions
Chicken breasts, simmered in a sweet and pungent red wine sauce, barley and broccoli... Easy
Sweet and Sour Chicken
Total time: 30 minutes
This is based on the Chinese Sweet and Pungent sauces, but with red wine and without the soy sauce. A simple, skillet chicken.
Ingredients:
- 2 chicken breasts, boneless, skinless
- 1 small onion
- 1 tbs olive oil
- 3 tbs red wine
- 3 tbs chicken stock
- 3 tbs red wine vinegar
- 2 tbs brown sugar
- 2 bay leaves (laurel)
- 2 tsp cornstarch (maizena, corn flour) dissolved in 1 tbs water
Instructions:
- Chop onion.
- Cut chicken breasts in half if large.
- Heat oil in medium nonstick skillet.
- Add onion and sauté about 5 minutes.
- Move onions to the side and add chicken. Lightly brown on each side, about 5 minutes.
- Add wine, stock and vinegar and bring to a boil.
- Add sugar and stir until dissolved.
- Add bay leaves, cover, reduce heat and simmer 15 minutes.
- Dissolve cornstarch in water.
- Uncover and increase heat.
- Remove bay leaves.
- Add cornstarch and stir until thickened and clear.
- Put chicken breasts on a small platter, spoon some sauce over and serve, remaining sauce on the side.
Barley with Chives
Total time: 20 minutes
Barley is not just for soup! It's a hearty, nutritious grain; easy to cook and flavorful. I get the quick-cooking barley which takes about 15 minutes. Cooked in chicken stock and finished with a bit of oil and fresh herbs, it's chewy texture is a fun change from rice or pasta.
Ingredients:
- 1/2 cup (2.8oz, 80gr) quick-cooking barley
- 1 cup (8oz, 240ml) chicken stock (or more, depending on type of barley)
- 3 tbs fresh, snipped chives
- 1 tbs fresh, snipped basil
- 1 tbs good olive oil
Instructions:
- Cook barley in stock until done, stirring occasionally. If all stock is not absorbed, drain.
- Stir in olive oil, herbs and serve.
Broccoli with Green Garlic
Total time: 20 minutes
Green garlic and olive oil are a simple finish with fresh, spring flavors.
Ingredients:
- 1/2 head broccoli
- 1 tbs olive oil
- 3 green garlic substitute 2 green onions, sliced, and 1 clove garlic, minced
Instructions:
- Cut broccoli into bite size florets and stems.
- Put in steamer basket in saucepan with an inch of water in bottom. Put on medium heat and steam for 10 - 12 minutes or just until done, careful not to overcook.
- Remove from pan and set aside, discarding water.
- In the same pan heat olive oil.
- Trim and slice the green garlic. Add to oil and sauté just until tender, about 3 minutes.
- Add broccoli and toss well to coat. Serve.
Cooking schedule: 30 minutes |
Add wine, stock, vinegar to chicken, boil |
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