So a long while back a reader, Brandon B, asked for something flavorful and exciting. He is stuck in a rut eating organic chicken and brown rice which I would consider a very healthy torture technique. First, I would advise Brandon, and any of you others who are interested, to read the book “The Omnivore's Dilemma: A Natural History of Four Meals” by Michael Pollan (primarily because Michael’s narrative is most easily readable and digestible by the general population, however there are many other great reads out there). Most organic poultry isn’t anywhere worth the price you would be paying especially if you are buying it in any supermarket, unless it has the farmer’s name on it. However, there is a number of ‘real’ free range and ‘truly’ organic poultry farms in the US where you can buy direct from the farmer. Those are worth the money you spend.
So Brandon, today, I am going to give you a great recipe for simple, flavorful, pan roasted chicken and teach you how to make a pan sauce with it. I really do not like cooking chicken breasts and never really use them, but I will for you. They are so often boring and dry - an ugly flaccid slab of white meat, only useful for nutritious intake, but certainly not for visual appeal. But not today.
On the subject of brown rice…um, why? I know you probably don’t eat it every day, but this is America! You have options! Quinoa, barley, spelt, farro, couscous, corn…Today I’m choosing for you and it is Quinoa.
Quinoa Salad (step 1)
Using a fine metal strainer, rinse 1 cup of quinoa for about 3 minutes. Then pour the quinoa into the pot that you will be cooking it in. Cover with room temperature tap water and let sit for 15 minutes. While the quinoa is soaking prep your chicken.
Pan Seared Chicken Breasts (step 1)
1 piece at a time put your chicken breast in a ziptop bag. With a heavy fry pan or a meat mallet pound out the meat until it is 1/8th of an inch thin and repeat with all 4 breasts. Then put all of your chicken breasts back into the bag and add the following.
First you need to choose what flavor profile you want to go with…I’m giving you choices already! Mediterranean inspired or Southwestern inspired?
- 4 tablespoons of olive oil
- 1 tablespoon balsamic vinegar
- 1 teaspoon black pepper
- 2 teaspoons kosher salt
Rub all over the chicken and set it aside while you prepare your quinoa.
- 4 tablespoons of olive oil
- 1 minced chipotle pepper in adobo with 1 teaspoon adobo
- 2 teaspoons kosher salt
Rub all over the chicken and set it aside while you prepare your quinoa.
Quinoa Salad (step 2)
Drain the quinoa again and then pour back into the pot. Add 1 cup organic chicken stock and stir. Add sprig of herbs to the top - basil for Mediterranean or Cilantro for Southweastern. Bring to a low boil (just when the bubbles start appearing), stir again and immediately cover. Cook on low heat for 30-35 minutes. Do not touch. While the quinoa is cooking, prep your salad ingredients below.
- 1 large lemon juiced 2-3 tablespoons
- 5-6 fresh basil leaves roughly chopped
- 1/8 cup chopped parsley
- Salt and pepper to taste
- 2-4 tablespoons of good olive oil
Optional - choose one, two or all of the following
- 1/8 cup – 1/8th inch diced kalamata olives
- 1/8 cup - 1/8th inch diced sundried tomatoe
- 1/8 cup - 1/8th inch diced cucumber
- 1/8 cup - 1/8th inch diced feta cheese
- 1 fresh tomato 1/8th inch diced
- 1-2 sprigs oregano leaves roughly chopped
- 1/8 cup fresh copped cilantro
- Salt and pepper to taste
- 2-4 tablespoons of good olive oil
Optional – choose one, two or all of the following
- 1/8 cup – 1/8th inch diced red bell pepper
- 1/8 cup - 1/8th inch diced yellow bell pepper
- 1/8 cup black beans
- 1/8 cup corn
- 1/8 cup - 1/8th inch diced avocado
At the end of cooking, remove the quinoa from the heat, quickly add your salad ingredients, stir with a fork, recover and let sit for 5-10 minutes. While the quinoa is resting cook your chicken.
Pan Seared Chicken Breasts (step 2)
Heat a nonstick or cast iron fry pan to medium, add the chicken breasts to the pan leaving about ¼ inch between the pieces. Do not overcrowd the pan. Allow the chicken to just cook untouched for 3 minutes then flip and continue cooking for 3 more minutes.
Remove the chicken to the serving plate. To the fry pan add 1/2 cup chicken stock or white wine and quickly scrape up all the good stuff from the bottom. Remove from the heat and add in 1-2 tablespoons of butter then pour over the chicken.
And now, Brandon, eat up and let me know how you like it!
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