Recipe: Tangerine Poached Chicken with Clementine-Pomegranate Relish

The chicken in this recipe is poached, a low fat, low sodium cooking method for lean proteins that tend to become dry. No oil or fat is used, and the result is moist tender chicken. The recipe includes a clementine-pomegranate relish which is a great way to get more fruit into your diet. The clementines are a good source of vitamin C and the avocado in the relish contributes some healthy fats. The pomegranate seeds boost nutrient density by contributing vitamin C & K as well as potassium, folate and copper.

INGREDIENTS:

  • 3 seedless clementines (4 to 5 ounces each)
  • 1/4 teaspoon fine sea salt
  • 1/4 teaspoon freshly ground black pepper
  • 2 cloves garlic, minced or put through a garlic press
  • 2 scallions, trimmed and finely chopped
  • 1/4 cup minced shallot
  • Flesh from 1/2 ripe avocado, diced (about 1/2 cup)
  • 3/4 cup pomegranate seeds (arils; from 1/2 large or 1 medium pomegranate; may substitute fresh red currants)
  • 1 tablespoon 100 percent pomegranate juice
  • 1 teaspoon light agave nectar
  • Juice from 4 to 5 tangerines (1 1/2 cups), plus 1 tablespoon finely grated tangerine zest
  • 1 tablespoon light agave nectar
  • 1/3 cup minced shallot
  • 2 cloves garlic, minced or put through a garlic press
  • 1/4 teaspoon fine sea salt
  • 1/8 teaspoon freshly ground black pepper
  • 1 1/2 pounds chicken tenderloins

DIRECTIONS:

For the relish: Peel the clementines and separate their segments. Cut each segment into 3 equal pieces, transferring them to a mixing bowl as you work. Add the salt, pepper, garlic, scallions, shallot, avocado, pomegranate seeds, pomegranate juice and agave nectar; mix well.

For the chicken: Combine the juice and zest in a mixing bowl. Whisk in the agave nectar, shallot, garlic, salt and pepper until well blended, then pour into a large sauté pan. Bring to a boil over medium-high heat, then add the chicken and turn to coat. Reduce the heat to medium-low or low; cover and cook for 10 minutes.

Check one of the tenderloins for doneness by cutting it in half to make sure it’s cooked all the way through. If it isn’t, remove the sauté pan from the heat and cover to rest for 5 minutes.

Divide the chicken among individual plates. Spoon relish over each portion. Serve warm. Makes 4 servings.

Nutritional Facts per serving: 270 calories; 3g total fat; 1g saturated fat; 100mg cholesterol; 250mg sodium; 21g carbohydrates; 3g dietary fiber; 41g protein

Make Ahead Note: The relish can be assembled several hours in advance and refrigerated; add the avocado just before serving. The chicken can be refrigerated for 1 to 2 days; reheat in the microwave on low or serve cold atop a salad.

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