Chicken Goulash & Sweet Corn, Tomato, Garlic Sauce

Posted in: Recipes  on Tuesday, August 19, 2008
Yield: 2 portions


(2) 7 ounce chicken breasts, skinless, boneless, (trim off all visible fat)
cracked black pepper to taste

Steamed Rice:
3/4 cup enriched rice
1 1/4 cups water

Sweet Corn, Tomato, Garlic Sauce:
1 ear sweet corn, shuck and slice off kernels
2 large ripe tomatoes, cored, peeled and cut into cubes
1/2 head garlic, peeled and minced
1 ounce red wine
1 teaspoon dried basil
cracked black pepper to taste

 Using a rice steamer, remove insert. Add rice to the bowl and wash with cold water until cloudy. Drain the water and repeat procedure until water is clear. Drain all water and add the 1 ¼ cups fresh water. Distribute briefly with your hand and place back in rice steamer. Close lid and turn on. Cooking for 15 to 20 minutes. While rice is cooking, start the sauce.

Sweet corn tomato, garlic sauce:
 In a small sauce pan, heat garlic and wine until a boil. Sometimes it flames slightly, so be cautious about looking directly into the pan. Add tomatoes and basil, bring to a boil again and turn down to a simmer. Cook for about ten minutes over a moderate heat. During this time, the tomatoes will breakdown and form a chunky sauce consistency. Also, their natural sugars will multiply as the acidity burns off. Add corn kernels, simmer for an additional five minutes. A nice chunky ragout consistency should have formed. Season with cracked pepper and keep hot.

Season the chicken with cracked pepper and sear in a hot nonstick sauté pan. Avoid cooking sprays whenever possible. Invest in a good nonstick saut pan and treat it carefully. It can be one of the best healthy cooking investments you’ve ever made, provided you take care of it. It’s easy.

There are three things to remember:
1. Never use metal utensils, instead use a wooden spoon.
2. Always wash by hand and not in the dishwasher.
3. Avoid corrosive detergents and clean only with soap and warm water.

Cook chicken until golden brown (caramelized) on one side. Turn over and repeat caramelization on the other side. Make sure to cook chicken all the way through. A good way to determine if chicken is fully cooked is to stick a knife into the center of the breast. If the excreted liquid is clear, then it is done. If it is cloudy or white, then you know it isn’t ready yet. When cooked, slice thinly on an angle.

To Serve:
Serve rice and split the quantity between two plates. Top with sliced chicken breast and sweet corn, tomato garlic sauce. Enjoy!

Nutritional Value Per Serving:
Calories: 562
Protein: 65.6 g.
Carbohydrates: 54.2 g.
Fat: 6.9 g