Paul Prudhomme, deliberate a father of blackened redfish, gave me this tip, “My recommendation to people during home is bronzing rather that blackening. This avoids a fume and a risk of doing a impassioned skillet while still achieving an glorious result.” The cloak of this indian duck breast is golden and caramelized from a cooking method.
The tip to bronzing is to keep a skillet during a right temperature. The duck should take 6 to 7 mins to cook. If it takes most longer, a skillet is not prohibited enough.
Cajun piquancy mixes can be found in a piquancy territory of a supermarket.
Boneless, skinless duck breast cutlets, about 1/2-inch thick can be found in a beef territory of a supermarket. Regular weak skinless duck breasts can be used instead. Pound these duck breasts prosaic to about 1/2 to 3/4-inch thick with a beef bat or complicated skillet.
An electric frying vessel can be used instead of a skillet. Keep a feverishness during 350 degrees.
- Start rice and set aside.
- Make chicken.
- Finish rice.
BRONZED CHICKEN BREASTS
- 2 tablespoons Cajun or Blackened piquancy seasoning mix
- 1 tablespoon flour
- 3/4 bruise boneless, skinless duck breast cutlets
- 2 teaspoons canola oil
Mix Cajun seasoning and flour together. Spoon 1 tablespoon of a piquancy reduction onto one side of a duck breast cutlets, dire it into a flesh. Heat a medium-sized nonstick skillet over high feverishness and supplement oil. When it is really hot, supplement a duck breasts, seasoned side down. Spread remaining 1 tablespoon piquancy reduction on tip side of chicken. Cook until a underside is bronze in color, 2 to 3 minutes. Cook second side 3 to 4 mins or until baked through. A beef thermometer should review 165 degrees. Makes 2 servings.
Per serving: 260 calories, 9 g fat, 1.5 g jam-packed fat, 100 mg cholesterol, 37 g protein, 5 g carbohydrates, 0 g dietary fiber, 0 g sugars, 615 mg sodium.
Exchanges/Choices: 1/2 carbohydrate, 5 gaunt meat
RED, GREEN AND BROWN RICE
- 1/2 crater water
- 1/2 crater no-added-salt tomato juice
- 1/2 crater 10-minute brownish-red rice
- 2 cups washed, ready-to-eat spinach
- 1 teaspoon canola oil
- Salt and creatively belligerent black pepper
Bring H2O and tomato extract to a boil in a medium-size saucepan over high heat. Add a rice, cover and cook 5 minutes. Remove from heat, supplement a spinach, reinstate a cover and let lay 5 minutes. Add oil and salt and peppers to taste. Toss well. Makes 2 servings.
Per serving: 209 calories, 4 g fat, reduction than 1 g jam-packed fat, 0 mg cholesterol, 5 g protein, 39 g carbohydrates, 3 g dietary fiber, 5 g sugars, 33 mg sodium.
Exchanges/Choices: 2 1/2 starch, 1 vegetable
Here are a mixture you’ll need for tonight’s Dinner in Minutes.
- To buy: 3/4 bruise boneless, skinless duck breast cutlets, 1 tiny package Cajun or Blackened piquancy seasoning mix, 1 tiny jar/can low-salt tomato juice, 1 package 10-minute brownish-red rice and 1 package washed, ready-to-eat spinach.
- Staples: Flour, canola oil, salt and black peppercorns.
(From “Mix’n’Match Meals in Minutes for People with Diabetes” by Linda Gassenheimer, published by a American Diabetes Association. Reprinted with accede from The American Diabetes Association. To sequence this book call 1-800-232-6733 or sequence online during http://store.diabetes.org)