Sorry folks, that was as much emotion as I'll ever torture you with (I actually can't promise that though). Let's get back to the real subject at hand here: foods. Mmmm.
|Enough already, damn.|
One note on cooking the chicken: I mock "pan fried" mine in a grill pan in a little-bit-more-than-a-drizzle of olive oil. By cooking it in the grill pan, the chicken won't be fully saturated in oil because of the ridges, but you still get a pan fried chicken taste. I like the crisp flour coating on the chicken and I also tend to find that if I feel like I'm eating something that is bad for me it's more satisfying. So that's the scoop on the chicken preparation. Let's get started shall we?
Soundtrack - Bob Dylan - Modern Times (Just love his voice... so. so. much)
Zucchini Ribbon and Black Bean Topped Chicken (serves 4)
4 med. chicken breasts, cleaned of fat and pounded (flat breasts, if you will)
1/3 c. whole-wheat flour
2 med. zucchini, cut into thin ribbons (using a vegetable peeler)
2 cloves garlic, crushed
1/2 c. chicken stock (or broth if that's what you have on hand)
1/4 c. balsamic vinegar
1 c. black beans, drained and rinsed
1/4-1/2 tsp crushed red pepper flakes (adjust to your tastes, I used 1/2)
1 tsp oregano
1/4 c. sun-dried tomatoes, sliced
salt and pepper
In a grill pan, heat a drizzle of evoo over medium heat. In a shallow dish (I use a pie plate for this) combine the ww flour, salt and pepper. Coat chicken breasts in flour and place onto the grill pan. Cook about 5-7 minutes on each side, until browned and cooked through.
Meanwhile, heat another drizzle of evoo over medium heat in a saute pan. Once oil is heated, saute the zucchini, garlic and a little salt and pepper for about 1 minute. Add in stock, vinegar, beans, red pepper flakes, and oregano. Bring to a boil, then turn down the heat and simmer for 5 minutes. Stir in SDT's. Plate chicken and serve with zucchini and black bean topper.
|The A Team|
|Use a vegetable peeler to create ribbons!|
PS check out that recipe card I'm writing on to the left (<3 Becca!)
|Sauteeing (sp!?) the ribbons!|
|Bring to a boil, turn down heat and simmer!|