Boston University Sargent Choice Nutrition Center

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Sage & Apple Seared Chicken Breast

Ingredients:

1 tablespoon olive oil
4 (4 ounce) boneless, skinless chicken breasts
1/2 teaspoon kosher salt
1/8 teaspoon freshly ground white pepper
1 teaspoon white whole wheat flour
1/2 teaspoon finely minced sage
1 teaspoon minced flat-leaf parsley
1/2 cup apple cider

Directions:

Set a 12-inch sauté pan (preferably nonstick) over medium-high heat and add the olive oil. Season the chicken breast with kosher salt and 1/8 teaspoon of the fresh ground white pepper. Sprinkle with the fresh-cut herbs and lightly press with your hand. Lightly dust the chicken breasts with the white whole wheat flour. Place the chicken herbed side down in the pan and sear while shaking it to keep loose until the chicken becomes caramelized and golden in color, about 3 to 4 minutes, then flip chicken breast and add apple cider, cooking for another 2 to 3 minutes and allowing cider to reduce a bit. Lower the flame and allow chicken to poach in the cider reduction for about another 3 minutes. Check for an internal temperature of 165 degrees.

Salad of warm wild rice, butternut squash, and sun-dried fruit

Ingredients:

2 cups butternut squash, peeled and cut to half-inch dice
3/8 cup sun-dried cranberries
1/4 cup Vidalia onion, small dice
1/8 teaspoon ground black pepper
1/8 teaspoon kosher salt
1/2 teaspoon finely minced sage
1/2 cup apple cider
1/4 cup sun-dried apricots, julienned (garnish)
1 teaspoon vegetable oil

Directions:

Place dried cranberries in a bowl, cover with cider, and allow to rehydrate for 20 minutes.

Place squash in a 4-quart saucepan and cover with cool water. Place over a medium-high flame and bring to a simmer; allow to cook for about 10 minutes or until just fork tender. Remove from heat, strain in a colander, and run cool water over them to stop the cooking.

Heat a 12-inch nonstick sauté pan over medium-high heat and add oil. Add Vidalia onions, moving constantly so they do not burn, and cook until translucent, about 2 to 3 minutes; add squash. Remove berries with a slotted spoon, reserving the liquid, and add the berries to the pan, shaking often. Season with salt, pepper, and sage and cook for 2 more minutes. Add the reserved liquid from the cranberries and allow reducing by 2/3, about 3 more minutes. Remove and allow the squash to cool.

Wild rice

Ingredients:

2/3 cup long-grain wild rice
3 cups water

Directions:

Rinse wild rice in a sieve under cold water and then combine with cold water to cover by 2 inches in a 5-quart pot. Simmer, covered, until tender, 45 minutes to an hour. Add water if needed. Rice should be slightly al dente.

Combine with butternut squash mixture and hold warm for service.

Haricots verts

Ingredients:

4 cups haricots verts (snipped and washed)
1 teaspoon olive oil
1/4 teaspoon kosher salt
1/2 teaspoon fresh-ground black pepper

Directions:

In a medium sauté pan over high heat, add oil, bring to a high heat but not smoking, and add beans. Sauté, shaking and flipping occasionally for about 3 minutes. Add a ladle or two of water and season and cook for an additional 2 minutes until bright and tender. The beans should remain slightly crisp to the tooth.

Assembly

In the center of the plate, place 1 cup of the wild rice salad and 1 cup of the haricots verts. Using a sharp knife cut each chicken breast into three slices on the bias and place over the top of the vegetables. Sauce with the remaining apple cider reduction and garnish with the julienned dried apricot.

Serves 4, Approximate cooking time 25 minutes

Nutrition facts per serving:

420 calories
7g total fat (1 gram saturated fat)
60g carbohydrates (8 grams fiber)
33g protein
520mg sodium
(Percent of daily vitamins)
Vitamin A 170%
Vitamin C 60
Calcium 10
Iron 20