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Scroll down for instructions and our favorite family recipes… Copyright © 2009 Health Craft, Inc., all rights reserved. No part of this publication may be reproduced, stored in a retrieval system, or transmitted, in any form or by any means, electronic, mechanical, photocopying, recording, or otherwise, without the prior written permission of Health Craft, Inc. For more recipes, cookbooks and DVD’s on waterless, greaseless, induction cooking Enter Store |
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Lemon Sesame Chicken Serves: 4 Equipment: French chef knife, Cutting Board, Kitchen Machine food cutter, Large Skillet or 10-inch Electric Skillet 4 skinless chicken breasts 1 fresh lemon, juice thereof 1 tablespoon sesame seeds 1 teaspoon oregano Preheat skillet over medium-high heat for 3-4 minutes, Electric Skillet (350°F/180°C). Sprinkle a few drops of water in the pan. If the water droplets dance, the pan is ready. If the water evaporates, the pan is not hot enough. Place the chicken in the hot, dry pan. Cover the pan, and open the vent and dry sauté until chicken release easily from the skillet, 5 to 7 minutes. Turn the chicken, cover the pan and brown on other side until meatballs release easily from the skillet, 5 to 7 minutes. Test for doneness. To Serve: Sprinkle with fresh lemon juice and top with oregano. NUTRITIONAL BREAKDOWN PER SERVING: Calories 304; Fat Grams 7; Carbohydrate Grams 54; Protein Grams 54; Cholesterol mg 146; Sodium mg 127. THE POINT SYSTEM: Calorie Points 4; Protein Points 7; Fat Grams 7; Sodium Points 6; Fiber Points 0; Carbohydrate Points ½ ; Cholesterol Points 15. ∞ ∞ ∞ |
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Chicken & Roasted Garlic Serves: 6 Time: 50 minutes Equipment: French chef knife, Cutting Board, 13-inch Chef’s skillet 4 pounds (2 kg) bone-in chicken pieces, skinned 40 cloves garlic, unpeeled (about 4 bulbs) 1½ cups (420 ml) dry white wine ¼ teaspoon (4 sprigs) fresh thyme ¼ teaspoon (1 sprig) rosemary 2 tablespoons Cognac 1 tablespoon fresh parsley, chopped 12 slices coarse bread, toasted Preheat the 13-inch Chef’s Skillet over medium or medium-high heat, about 3 minutes. Test the surface with a few water droplets. If the droplets bead up and dance across the surface, the pan is hot enough to brown the chicken and seal in juices. Place the chicken in the pan, it will stick at first while browning. Cover the pan and open the vent. When the chicken loosens, about 5-7 minutes, turn it to brown on the other side. About 4-5 minutes. Test for doneness and remove the chicken from the pan. Add the unpeeled garlic to the Chef’s pan and continue stirring for 3-5 minutes until garlic begins to brown. Spread the garlic around the pan evenly and return the chicken pieces to the pan. Add the wine, thyme, and rosemary. Cover with the vent open, reduce to low-heat, and simmer for 20-25 minutes. Pour the Cognac over the chicken, and continue to simmer for about 5 minutes with the cover off. To Serve: Remove the chicken pieces to a serving platter, surround with roasted garlic cloves, top with chopped parsley, and serve with toasted bread. NOTE: When the garlic is squeezed out of its natural wrapper it spreads like butter on the bread. NUTRITIONAL BREAKDOWN PER SERVING: Calories 250; Fat Grams 6; Carbohydrate Grams 18; Protein Grams 22; Cholesterol mg 58; Sodium mg 251. THE POINT SYSTEM: Calorie Points 3; Protein Points 3; Fat Grams 6; Sodium Points 11; Fiber Points 0; Carbohydrate Points 1; Cholesterol Points 6. ∞ ∞ ∞ |
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Lemon Baked Chicken Serves: 4 Time: 50 minutes Equipment: French chef knife, Cutting Board, 10-inch Chef Pan, 1-quart stainless Mixing Bowl 4 chicken breast halves, skinless 3 tablespoon fresh squeezed lemon juice 2 tablespoons water ¼ teaspoon onion powder ¼ teaspoon marjoram leaves ¼ teaspoon sea salt or kosher salt ¼ teaspoon paprika 1 tablespoon fresh parsley, chopped Preheat the 10-inch Chef Pan over medium or medium-high heat, about 3 minutes. Test the surface with a few water droplets. If the droplets bead up and dance across the surface, the pan is hot enough to brown the chicken and seal in juices. Place the chicken in the pan; it will stick at first while browning. Cover the pan and open the vent. When the chicken loosens, about 5-7 minutes, turn it to brown on the other side. About 4-5 minutes. Test for doneness. In the small Mixing Bowl, combine all other ingredients, except parsley, and pour over browned chicken. Cover with the vent closed, reduce to low-heat, and simmer 30 minutes. To Serve: Remove the chicken to individual serving plates, garnish with parsley, and serve with lemon and orange slices. An excellent compliment to this recipe, snow peas with toasted sesame seeds NUTRITIONAL BREAKDOWN PER SERVING: Calories 298; Fat Grams 6; Carbohydrate Grams 4; Protein Grams 54; Cholesterol mg 146; Sodium mg 261. THE POINT SYSTEM: Calorie Points 4; Protein Points 7; Fat Grams 6; Sodium Points 11; Fiber Points 0; Carbohydrate Points 0; Cholesterol Points 15. ∞ ∞ ∞ |
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Chicken Cacciatore Serves: 6 Time: 40 minutes Equipment: French chef knife, Cutting Board, Kitchen Machine food cutter, Large Skillet, 2-quart Saucepan 3 whole chicken breasts, halved and skinned (or 12 chicken thighs, skin removed) 1 cup uncooked long-grain rice (or brown rice) 2 cups (480 ml) low sodium chicken broth (or homemade chicken stock, see Stocks & Sauces) 1 cup celery, finely chopped 1 large onion, peeled and chopped #2 blade 2 cloves garlic, minced ½ green pepper, chopped ½ sweet red pepper, chopped ½ cup fresh mushrooms, sliced #4 blade (place mushrooms sideways in hopper to slice) 1 16 ounce (460 g) can whole tomatoes, halved (or 3 lbs fresh plum tomatoes, skinned, seeded and halved) 1 15 ounce (425 g) can tomato sauce (or homemade Spaghetti Sauce, see Stocks & Sauces) Preheat the Large Skillet over medium or medium-high heat, about 3 minutes. Test the surface with a few water droplets. If the droplets bead up and dance across the surface, the pan is hot enough to brown the chicken and seal in juices. Place the chicken in the pan; it will stick at first while browning. Cover the pan and open the vent. When the chicken loosens, about 5-7 minutes, turn it to brown on the other side. About 4-5 minutes. Test for doneness, remove chicken from pan and set aside. In the 2-quart, bring the chicken stock to a boil over medium-high heat, add rice, stir, cover, close the vent, and reduce to low-heat. Rice should cook through in 30-35 minutes. To the Large Skillet, add celery, onion, garlic, green and red peppers, sauté until tender, about 5 minutes. Add the mushrooms and sweat down, about 5 minutes, stirring occasionally. Add the tomatoes, and tomato sauce, and stir into mixture. Place the browned chicken on top, reduce to low-heat, cover with the vent closed, and simmer 15-20 minutes. Serve chicken and sauce over rice. NUTRITIONAL BREAKDOWN PER SERVING: Calories 346; Fat Grams 5; Carbohydrate Grams 45; Protein Grams 35; Cholesterol mg 73; Sodium mg 284 (171 with homemade Chicken Stock and Fresh Tomatoes). THE POINT SYSTEM: Calorie Points 4 ½; Protein Points 4; Fat Grams 5; Sodium Points 12; Fiber Points 3; Carbohydrate Points 3; Cholesterol Points 7. ∞ ∞ ∞ |
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Evening Parmesan Chicken Serves: 6 Equipment: French chef knife, Cutting Board, Kitchen Machine food cutter, Large Skillet, 2-quart stainless Mixing Bowl 6 chicken breast halves, skinned ¼ cup Italian Bread crumbs ½ cup Parmesan cheese, grated #1 blade 3 tablespoons fresh parsley, chopped ¼ teaspoon black pepper, freshly grated ½ cup (120 ml) Italian dressing (see homemade recipe at Salads) Preheat the Large Skillet over medium or medium-high heat, about 3 minutes. Test the surface with a few water droplets. If the droplets bead up and dance across the surface, the pan is hot enough to brown the chicken and seal in juices. Place the chicken in the pan; it will stick at first while browning. Cover the pan and open the vent. When the chicken loosens, about 5-7 minutes, turn it to brown on the other side. About 4-5 minutes. Test for doneness, remove chicken to serving platter. In 2-quart Mixing Bowl, combine dry ingredients, and set aside. Brush chicken with salad dressing, then roll in bread crumb mixture. Return chick to pan, cover, open the vent, reduce to low-heat and bake on top of the stove for w0-25 minutes. Serve with sliced, waterless cooked, yellow squash and zucchini. NUTRITIONAL BREAKDOWN PER SERVING: Calories 384; Fat Grams 11; Carbohydrate Grams 11; Protein Grams 57; Cholesterol mg 152; Sodium mg 503. THE POINT SYSTEM: Calorie Points 5; Protein Points 7; Fat Grams 11; Sodium Points 22; Fiber Points 0; Carbohydrate Points 1; Cholesterol Points 15. ∞ ∞ ∞ |
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Chicken Thighs Marengo Serves: 6 Time: 45 minutes Equipment: French chef knife, Cutting Board, Kitchen Machine food cutter, Large Skillet 6 chicken thighs, skinned 1 cup fresh mushrooms, sliced #4 blade (to slice, place sideways in hopper) 4 green onions, chopped 1 clove garlic, minced ½ cup (120 ml) Chablis or other dry white wine 1 teaspoon fresh thyme, chopped or ¼ teaspoon dried 2 medium tomatoes cut into wedges 1 tablespoon fresh parsley, chopped Preheat the Large Skillet over medium or medium-high heat, about 3 minutes. Test the surface with a few water droplets. If the droplets bead up and dance across the surface, the pan is hot enough to brown the chicken and seal in juices. Place the chicken in the pan; it will stick at first while browning. Cover the pan and open the vent. When the chicken loosens, about 5-7 minutes, turn it to brown on the other side. About 4-5 minutes. Test for doneness, remove chicken to serving platter. Add mushrooms to skillet, and sweat down, stirring 2-3 minutes. Remove mushrooms and set aside. Add onions and garlic to pan and sauté until tender, 4-5 minutes. Deglaze skillet with wine, stir in thyme, return the chicken to then pan, and bring to a simmer. Reduce to low-heat, cover, close the vent, and cook 15-20 minutes. Add tomatoes, and return the mushrooms to the Skillet, cover, close the vent, and cook 2-3 minutes. To Serve: Place chicken breasts in six individual serving bowl, spoon tomato and mushroom mixture over chicken, top with chopped parsley and serve. NUTRITIONAL BREAKDOWN PER SERVING: Calories 136; Fat Grams 6; Carbohydrate Grams 3; Protein Grams 14; Cholesterol mg 49; Sodium mg 52. THE POINT SYSTEM: Calorie Points 2; Protein Points 2; Fat Grams 6; Sodium Points 2; Fiber Points 0; Carbohydrate Points 0; Cholesterol Points 5. ∞ ∞ ∞ |
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Roasted Chicken with Rosemary Serves: 4-6 Time: 1 hour, 20 minutes Equipment: French chef knife, Cutting Board, 8-quart Stockpot 1 whole chicken 3 sprigs fresh rosemary ¼ cup olive oil Clean chicken, and place whole sprig of rosemary in cavity and one in fold of each wing, next to the breast. (Tie chicken with string to keep rosemary in place, and wings tucked). Baste chicken with olive oil. Place chicken on its side in 8-quart Stockpot. Cover, close the vent, and roast over low-heat 30 minutes. Turn the chicken to the other side, cover, and roast an additional 30 minutes. Turn chicken upright, and roast an additional 20 minutes. Increase to medium-high heat; deglaze the Stockpot with 2 cups chicken stock and ¼ cup white wine. Reduce by half and thicken with homemade roux (see Stocks & Sauces) or cornstarch. Serve with Garlic Mashed Potatoes and homemade gravy. NUTRITIONAL BREAKDOWN PER SERVING: Calories 364; Fat Grams 25; Carbohydrate Grams 2; Protein Grams 31; Cholesterol mg 12; Sodium mg 84. THE POINT SYSTEM: Calorie Points 5; Protein Points 4; Fat Grams 25; Sodium Points 4; Fiber Points 0; Carbohydrate Points 0; Cholesterol Points 12. ∞ ∞ ∞ |
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Chicken Tikka Serves: 6 Time: 15 minutes (marinate 2 hours) Equipment: French chef knife, Cutting Board, Kitchen Machine food cutter, Filet knife, 3-quart Stainless Mixing Bowl, Large Skillet CHICKEN 3 breasts, skinned 3 legs and thighs, skinned MARINADE 1 teaspoon paprika ½ teaspoon cayenne pepper 1 teaspoon sugar 1 teaspoon pepper, freshly ground 1 teaspoon cumin, freshly ground 1 teaspoon coriander, freshly ground 3 cloves garlic, minced 1 teaspoon fresh ginger, grated #1 blade 3 tablespoons vinegar 2 tablespoons tomato ketchup 2 tablespoons olive oil With a Filet knife, score chicken to the bone every ½-inch (1.5 cm). In the large stainless Mixing Bowl, combine the marinade ingredients. Mix well and add chicken to the marinade, cover and refrigerate 2 – 24 hours. To Cook: Preheat the Large Skillet over medium or medium-high heat, about 3 minutes. Test the surface with a few water droplets. If the droplets bead up and dance across the surface, the pan is hot enough to brown the chicken and seal in juices. Place the chicken in the pan; it will stick at first while browning. Cover the pan and open the vent. When the chicken loosens, about 5-7 minutes, turn it to brown on the other side. About 4-5 minutes. NUTRITIONAL BREAKDOWN PER SERVING: Calories 286; Fat Grams 12; Carbohydrate Grams 3; Protein Grams 40; Cholesterol mg 118; Sodium mg 141. THE POINT SYSTEM: Calorie Points 4; Protein Points 6; Fat Grams 12; Sodium Points 6; Fiber Points 0; Carbohydrate Points 0; Cholesterol Points 12. ∞ ∞ ∞ |
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Chicken Satay with Peanut Sauce Serves: 8 Preparation Time: 1 hour, 15 minutes Equipment: French chef knife, Cutting Board, 7-inch Chef Pan, Rectangular Baking Dish, 1-quart stainless Mixing Bowl, Double Griddle 1 package (16) bamboo skewers 1 ½ teaspoons fennel seed 2 teaspoons ground turmeric 2 pounds (1 kg) boneless, skinless chicken breasts ¼ cup (180 ml) unsweetened coconut milk 1 tablespoon soy sauce Soak skewers in water 10-15 minutes. In the 7-inch Chef Pan, dry roast fennel seeds until light brown. Grind fennel seed and turmeric together with a mortar and pestle or a coffee grinder used only for spices. Using the French chef knife, slice chicken into ½-inch (1.5 cm) strips, the full length of the breast. Ribbon thread chicken onto 16 skewers, and place in rectangular baking dish. In 1-quart Mixing Bowl combine coconut milk, soy sauce and ground spices. Pour over chicken to coat. Marinate 1 hour in refrigerator, covered. Turn occasionally. To Cook: Preheat the Double Griddle over medium or medium-high heat, about 3 minutes. Test the surface with a few water droplets. If the droplets bead up and dance across the surface, the pan is hot enough to brown the chicken and seal in juices. Place the chicken on skewers on the griddle; it will stick at first while browning. When the chicken loosens, about 3-5 minutes, turn it to brown on the other side. Continue searing until all sides are browned and chicken is cooked through. About 3-5 minutes per side. Check for doneness. Serve with Peanut Dipping Sauce. NUTRITIONAL BREAKDOWN PER SERVING: Calories 340; Fat Grams 12; Carbohydrate Grams 2; Protein Grams 54; Cholesterol mg 146; Sodium mg 259. THE POINT SYSTEM: Calorie Points 5; Protein Points 7; Fat Grams 12; Sodium Points 1 ½; Fiber Points 0; Carbohydrate Points 0; Cholesterol Points 0. Peanut Sauce
½ cup peanut butter ¼ cup (60 ml) warm water ¼ cup (60 ml) rice wine vinegar 1 clove garlic, minced fine and mashed into a paste with side of French chef knife ½ tablespoon ginger, freshly grated #1 blade 1 teaspoon sugar 1 teaspoon red chili flakes ¼ cup (60 ml) sesame oil In a mixing bowl, thin the peanut butter by stirring in warm water slowly using a wire whisk. Whisk in all other ingredients except for sesame oil. Slowly blend in sesame oil by pouring a very thin stream of oil as you continue to whisk the peanut sauce. NUTRITIONAL BREAKDOWN PER SERVING: Calories 36; Fat Grams 3; Carbohydrate Grams 2; Protein Grams 1; Cholesterol mg 0; Sodium mg 31. THE POINT SYSTEM: Calorie Points ½; Protein Points 2; Fat Grams 3; Sodium Points 1 ½; Fiber Points 0; Carbohydrate Points 0; Cholesterol Points 0. ∞ ∞ ∞ |
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Turkey Stuffed Peppers Serves: 4 Preparation Time: 1 hour, 15 minutes Equipment: French chef knife, Cutting Board, Kitchen Machine food cutter, 2-quart Saucepan, Large Skillet, 1 ½ cups (360 ml) chicken broth (or homemade Chicken Stock, see Stocks & Sauces for recipe) ¾ cup rice 1 tablespoon olive oil 1 onion, chopped #1 blade 2 cloves garlic, minced 1 ½ pound pounds (700 g) ground turkey 1 32 ounce (910 g) can tomato sauce 4 tablespoons fresh parsley, chopped 1 teaspoon sea salt or kosher salt ½ teaspoon fresh ground pepper 6 large green bell peppers In the 2-quart saucepan (2 L) bring chicken stock to a boil, add rice, stir, and remove from heat. I the Large Skillet, over medium-high heat, sauté onion and garlic in olive oil 3-5 minutes. Add ground turkey, and cook until turkey is no longer pink in color. Remove from heat and drain fat. Stir in cooked rice, tomato sauce, parsley, salt and pepper, mix well. Remove tops and seed green peppers. Spoon turkey and rice mixture into bell peppers and stand peppers upright in 4-quart Stockpot (4 L). Spoon remaining sauce on top of pepper, and add 3 tablespoons of water, cover with the vent closed, and cook waterless over medium-low heat to form the vapor seal. When the lid spins freely on a cushion of water the vapor seal is formed. Cook through until tender, approximately 30 minutes. NUTRITIONAL BREAKDOWN PER SERVING: Calories 320; Fat Grams 13; Carbohydrate Grams 26; Protein Grams 26; Cholesterol mg 90; Sodium mg 165. THE POINT SYSTEM: Calorie Points 4½; Protein Points 3; Fat Grams 13; Sodium Points 7; Fiber Points 3; Carbohydrate Points 1 ½; Cholesterol Points 9. ∞ ∞ ∞ |
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Chicken Enchiladas Serves: 8 Preparation Time: 1 hour Equipment: French chef knife, Cutting Board, Kitchen Machine food cutter, 3-quart Saucepan, 2-quart stainless Mixing Bowl, Blender, 13-inch Chef Pan 2 whole chicken breasts 1 onion cut in half 1 bay leaf 8 pepper whole corns 3 tablespoons Parmesan cheese, grated #1 blade ½ cup Monterey Jack cheese, shredded #2 blade 1 4.5-ounce (125 g) can green chilies 1 15-ounce (425 g) can tomatoes, drained (1 ½ pounds plum tomatoes, peeled and seeded) ¼ cup cilantro ½ cup (120 ml) buttermilk 8 corn tortillas ½ cup cheddar cheese Place chicken breast in the 3-quart Saucepan (3 L utensil) and cover with water, add onion, bay leaf, and pepper corns. Cover, open the vent, and simmer over low-heat 30 minutes. Cool in refrigerator and reserve chicken broth for future use. Shred chicken. In mixing bowl combine chicken with Parmesan and Monterey Jack cheese. Set aside. In a blender, combine green chilies, tomatoes, cilantro, and butter milk, and set aside. To soften tortillas, place between damp paper towels in 8-inch Chef Pan, cover and place over low-heat, 7-10 minutes. Fill each tortilla with one-eighth of the chicken and cheese mixture. Roll tightly. In the 13-inch (33 cm) Chef Pan, place the tortillas seam-side down. Pour reserved chili-tomato mixture over tortillas, top with cheddar cheese, cover open the vent, and cook over medium-low heat 25-25 minutes. To Serve: Place Enchiladas on bed of shredded lettuce, with sour cream and chopped black olives. NUTRITIONAL BREAKDOWN PER SERVING: Calories 202; Fat Grams 5; Carbohydrate Grams 18; Protein Grams 22; Cholesterol mg 44; Sodium mg 250. THE POINT SYSTEM: Calorie Points 2½; Protein Points 3; Fat Grams 5; Sodium Points 11; Fiber Points 1; Carbohydrate Points 1; Cholesterol Points 4. ∞ ∞ ∞ |
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Teriyaki Chicken Serves: 8 Preparation Time: 1 hour, 15 minutes Equipment: French chef knife, Cutting Board, Kitchen Machine food cutter, 2-QT stainless Mixing Bowl, 11-inch Mini-WOK 2 boneless, skinless chicken breasts, sliced into ½-inch strips ¼ cup brown sugar ¼ cup (60 ml) rice wine vinegar 2 tablespoons soy sauce 1 tablespoon fresh ginger, grated #1 blade 1 clove garlic, minced 1 onion, sliced 1 green pepper, sliced 1 red pepper, sliced 1 cup fresh pineapple, cubed In the mixing bowl, combine chicken, brown sugar, vinegar, soy sauce, ginger and garlic. Cover and Marinade chicken ½ hour. To Stir-Fry; preheat WOK over medium-high heat, add chicken strips and stir-fry 2-3 minutes until cooked. Add onions, peppers, and pineapple, stir fry 1-2 minutes. To deglaze, add marinade and reduce to low-heat, cover with the vent open, and cook about 5 minutes. Serve over rice and/or rice noodles. NUTRITIONAL BREAKDOWN PER SERVING: Calories 259; Fat Grams 4; Carbohydrate Grams 28; Protein Grams 29; Cholesterol mg 73; Sodium mg 587. THE POINT SYSTEM: Calorie Points 3½; Protein Points 4; Fat Grams 4; Sodium Points 26; Fiber Points 1; Carbohydrate Points 2; Cholesterol Points 7. ∞ ∞ ∞ |
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Turkey with Orzo and Broccoli Serves: 8 Preparation Time: 30 minutes Equipment: French chef knife, Cutting Board, 13-inch Chef Pan or 12-inch Electric Skillet 1 skinless turkey breasts, cut into strips 1 onion, sliced thin 3 cloves garlic, chopped 1 16 ounce (460 g) can chopped tomatoes, (or 1 ½ pounds plum tomatoes, peeled, seeded and chopped) 1 ½ cups dried orzo 2 cups (480 ml) water 1 cup fresh broccoli florets Preheat the 13-inch Chef’s Skillet over medium or medium-high heat, about 3 minutes. Test the surface with a few water droplets. If the droplets bead up and dance across the surface, the pan is hot enough to brown the chicken and seal in juices. Place the turkey strips in the pan; it will stick at first while browning. Cover the pan and open the vent. When the turkey loosens, about 3-5 minutes, turn it to brown on the other side. About 4-5 minutes. Add onion and garlic, sauté 2-3 minutes. Reduce to medium-low heat, add tomatoes and mix well. Push mixture to center of pan. Pour dried orzo around outside rim of pan, pour water over orzo, cover (close vent) and cook 15 minutes; top with broccoli, cover and cook about 10 minutes. Serve directly from pan. NUTRITIONAL BREAKDOWN PER SERVING: Calories 165; Fat Grams 1; Carbohydrate Grams 14; Protein Grams 25; Cholesterol mg 64; Sodium mg 137. THE POINT SYSTEM: Calorie Points 2; Protein Points 3; Fat Grams 1; Sodium Points 6; Fiber Points 0; Carbohydrate Points 1; Cholesterol Points 6. ∞ ∞ ∞ |
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Apple Chicken Rolls Serves: 4 Preparation Time: 1 hour Equipment: French chef knife, Cutting Board, Kitchen Machine food cutter, Medium Skillet ¼ cup onions, chopped #2 blade 1 cup (240 ml) unsweetened apple juice (or fresh juiced), divided ½ cup peeled apple, finely chopped ½ cup soft rye breadcrumbs 2 tablespoons fresh parsley, minced ¼ teaspoon caraway seeds 4 4-ounce (115 g) skinless, boneless chicken breasts 2 tablespoons brandy Apple slices (optional) Preheat the Medium Skillet over medium heat; add onions and dry-sauté 3-5 minutes until tender. Remove from heat and add 2-tablespoons apple juice, chopped apple, breadcrumbs, parsley and caraway seeds. Mix well, cover (close vent) and set aside. Place chicken breasts between 2 sheets of wax paper; flatten to ¼-inch (75 mm) thickness, using a meat mallet or rolling pin. Divide breadcrumb mixture evenly between flattened chicken breasts, spoon mixture into center, and roll breasts lengthwise, tucking ends under. Secure with toothpicks. Preheat the Large Skillet over medium or medium-high heat, about 3 minutes. Test the surface with a few water droplets. If the droplets bead up and dance across the surface, the pan is hot enough to brown the chicken and seal in juices. Place the chicken in the pan; it will stick at first while browning. Cover the pan and open the vent. When the chicken loosens, about 3-5 minutes, turn it and continue until browned on all side. About 5-7 minutes. To deglaze the skillet, add 2 tablespoons apple juice and brandy cover immediately (vent closed) and reduce to low-heat. Simmer 10 minutes and serve. To Serve: Serve whole, or sliced to showoff spiral apple filling. Top with pan juices and garnish with sliced fresh apples. NUTRITIONAL BREAKDOWN PER SERVING: Calories 391; Fat Grams 7; Carbohydrate Grams 20; Protein Grams 55; Cholesterol mg 146; Sodium mg 235. THE POINT SYSTEM: Calorie Points 5; Protein Points 7; Fat Grams 7; Sodium Points 10; Fiber Points 0; Carbohydrate Points 1; Cholesterol Points 15. ∞ ∞ ∞ |
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