Get fresh with wasabi
Pan-seared chicken gets an Asian flavour
Spicy wasabi sauce gives panseared chicken an Asian flavour. Corn and ginger tossed with broccoli complete this Pacific Rim dinner.
Wasabi is the Japanese version of horseradish. It’s an Asian root vegetable that is sold in paste and powdered form. The powder is mixed with water to form a thick paste. It loses its flavour quickly, so make sure yours is fresh.
Fresh wasabi root can be found in some Asian stores.
Prepared horseradish can be used instead of wasabi powder. Wasabi Chicken
3 Tbsps. reduced-fat mayonnaise
3 tsps. wasabi powder (or horseradish)
3/4 pound boneless, skinless, chicken breast 1 tsp. canola oil Salt and freshly ground pepper
Mix mayonnaise with the wasabi powder and set aside. Flatten chicken to 1/4-inch thick with a meat bat, the bottom of a heavy skillet or your palm.
Heat oil in a large non-stick skillet on medium-high heat. Add the chicken and sear it 4 minutes. Turn and sear the other side for 4 minutes. Salt and pepper the cooked sides to taste. A meat thermometer should read 165 degrees.
Remove skillet from heat and place chicken on a plate. Drizzle the wasabi sauce over the chicken. Cover with another plate or foil to keep warm until the vegetables are ready. Use the same skillet for the side dish. Makes 2 servings.
Per serving: 306 calories (47 per cent from fat), 16 g fat (2.1 g saturated, 6.7 g monounsaturated), 108 mg cholesterol, 36.5 g protein, 1.9 g carbohydrates, 0.3 g fibre, 305 mg sodium. Pan Roasted Ginger Corn and Broccoli 2 tsps. canola oil 2 tsps. ground ginger 3 cups frozen corn kernels 1 cup broccoli florets
1 medium red bell pepper, sliced (about 1 cup)
Salt and freshly ground pepper
Add the oil to the non-stick skillet used for the chicken and heat over medium-high heat. Add the ginger, corn, broccoli and red pepper. Toss to coat the vegetables with the oil and cover with a lid. Cook 5 minutes, turn vegetables over and cook, covered, 5 more minutes. Add salt and pepper to taste. Makes 2 servings.
Per serving: 226 calories (13 per cent from fat), 3.3 g fat (0.8 g saturated, 1 g monounsaturated), 0 cholesterol, 9 g protein, 48.1 g carbs, 6 g fibre, 47 mg sodium.