Spicy wasabi sauce gives pan-seared chicken an Asian flavor. 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 flavor quickly, so make sure yours is fresh.
The green wasabi served with sushi is usually white wasabi powder mixed with colorants and mustard. Fresh wasabi root can be found in some Asian stores. This meal contains 531 calories with 33 percent of calories from fat.
Prepared horseradish can be used instead of wasabi powder.
WASABI CHICKEN
- 3 tablespoons reduced-fat mayonnaise
- 3 teaspoons wasabi powder
- 3/4 pound boneless, skinless, chicken breast
- 1 teaspoon 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 nonstick 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 percent from fat), 16 grams fat (2.1 grams saturated, 6.7 grams monounsaturated), 108 milligrams cholesterol, 36.5 grams protein, 1.9 grams carbohydrates, 0.3 gram fiber, 305 milligrams sodium.
PAN ROASTED GINGER CORN AND BROCCOLI
This dish may also be prepared by placing all the ingredients in a microwave-safe bowl and microwaving on high 6 minutes. Remove and toss with salt and pepper to taste.
- 2 teaspoons canola oil
- 2 teaspoons 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 nonstick 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 percent from fat), 3.3 grams fat (0.8 gram saturated, 1 gram monounsaturated), 9 grams protein, 48.1 grams carbohydrates, 6 grams fiber, 47 milligrams sodium.
Linda Gassenheimer is the author of 14 cookbooks, including her newest, “The Flavors of the Florida Keys” (Atlantic Monthly Press, 2010).
