The Province

Get fresh with wasabi

Pan-seared chicken gets an Asian flavour

- BY LINDA GASSENHEIM­ER MCCLATCHY NEWSPAPERS

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.

 ??  ?? Pan-roasted chicken gets a spicy jolt from a drizzling of wasabi with mayonnaise. — MCT
Pan-roasted chicken gets a spicy jolt from a drizzling of wasabi with mayonnaise. — MCT

Newspapers in English

Newspapers from Canada