Dress up chicken with this fresh tomato-mayonnaise sauce for a simple summer supper. Adding the juice from fresh tomato pulp to mayonnaise creates a refreshing topping for poached chicken.
Poaching the chicken and letting it cool in the liquid keeps the chicken juicy and moist. It can be served hot or cold and, because of this cooking method, it keeps well and tastes great the second day.
The sauce is derived from a French aurore sauce and captures the same fresh tomato taste. It is typically used for seafood, but works very well in this recipe as well.
This meal contains 524 calories per serving with 33 per cent of calories from fat.
Wine suggestion: This cool summer dish would go superbly with a crisp, fruity, dry rosé wine.
Helpful hints: Extract 2/3 cup tomato juice from the tomato. If not, use another tomato or add a little tomato paste and water to make up the difference.
When using dried tarragon, make sure the bottle is less than six months old.
SUMMER CHICKEN WITH FRESH TOMATO MAYO AND RICE SALAD
1/2 pound boneless, skinless chicken breast
1 cup fat-free, low-sodium chicken broth
1 medium tomato
1/2 cup reduced-fat mayonnaise
Salt and freshly ground black pepper
Place chicken in a small saucepan. Add the chicken broth. The chicken should be covered with broth. If not, add water to cover chicken. Bring the broth to a gentle simmer and cook chicken five minutes. Remove from the heat and let cool in the broth for at least 10 minutes.
Cut tomatoes in half, scoop out seeds and pulp and puree in a food processor or press through a sieve or food mill. Cut remaining tomato flesh into cubes. There should be about 1 cup. Mix 2/3 cup tomato juice with the mayonnaise until smooth. Add salt and pepper to taste.
Remove chicken from broth, save 2 Tbsp broth for the rice and sprinkle chicken with salt and pepper to taste. Place on two dinner plates and spoon sauce over the top. Sprinkle the tomato cubes over the sauce. Makes two servings.
Per serving: 307 calories (42 per cent from fat), 14.3 g fat (2.3 g saturated, 3.6 g monounsaturated), 108 mg cholesterol, 37.3 g protein, 5.5 g carbohydrates, 1.1 g fiber, 445 mg sodium.
RICE SALAD
1 cup brown rice
2 tsp olive oil
2 Tbsp chicken broth from poached chicken
1 tsp dried tarragon
1 cup cucumber cubes Salt and freshly ground black pepper
Cook rice according to package instructions. Toss with olive oil and chicken broth. Add tarragon and cucumber and mix well. Add salt and pepper to taste.
Makes two servings.
Per serving: 218 calories (20 per cent from fat), 4.9 g fat (0.7 g saturated, 3.4 g monounsaturated), no cholesterol, 3.9 g protein, 38.5 g carbohydrates, 1.0 g fiber, 39 mg sodium.
Linda Gassenheimer is the author of 14 cookbooks including her latest, The Flavors of the Florida Keys and Mix 'n Match Meals in Minutes for People with Diabetes.
