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Sunday, February 06, 2011

Oats Encrusted Chicken with Wild Rice

Oats Encrusted Chicken with Wild Rice

Boneless skinless chicken breasts seem easy to cook and they make a lean yet protein-rich meal, plus it happens to be D's favorite. Along with a vegetable side and some sort of carb, this seems like a nice meal option.

Start the wild rice in the rice cooker. Marinate the chicken breast pieces for about 10-15 minutes, while assembling and cooking the side, which in this presentation happens to be cabbage. I like to cut the chicken breasts into 1 inch thick strips so they cook faster. Press into rolled oats, and bake in a 400°F oven for about 20 minutes. All three items are done within 30-40 minutes if cooked in parallel.

This cabbage side is one of the staples in my kitchen: coarsely chop a variety of cabbages (I used Napa, red and green cabbage), some carrots, celery, and maybe onion if preferred. Heat a teaspoon of vegetable oil in a pan, throw in the chopped veggies, cover and allow the cabbage to cook a bit in its own water just for a few minutes so it is crunchy yet not too raw. Off heat sprinkle some allspice or nutmeg, add some salt or low-sodium soy sauce to taste. Stir well before serving.

Drizzle the cooked chicken pieces with a quick vinaigrette for extra moisture and flavor. Here I used my favorite Agave Nectar and Ginger Vinaigrette.

Ingredients
1 cup rolled oats
2 boneless skinless chicken breasts, cut into 1-inch thick pieces
seasoning salt
1 Tbsp oil

Marinade:
red wine vinegar, aka miso (or salt), lemon juice, agave nectar

Preparation
  1. Marinate the chicken pieces in the marinade for about 10-15 minutes, longer if preferred
  2. Pre-heat the oven to 400°F; In a shallow bowl mix the oats and seasoning salt; Keep a greased cookie sheet or roasting pan handy
  3. Press the chicken pieces into the oats to coat it, and place in the greased roasting pan
  4. Bake in a 400°F oven for about 20 minutes; thicker/larger pieces will take longer, of course
  5. Check the internal temperature of the largest piece; if it reads about 165°F to 170°F I consider it done
  6. Remove from oven, allow to rest for a few minutes, drizzle with sauce or vinaigrette, serve warm with cooked seasoned wild rice and cabbage side

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2 Comments:

  • At 12:39 AM, Blogger Priya said…

    Yummm...those oats crusted chicken makes me hungry..

     
  • At 5:37 AM, Anonymous Cursuri Franceza said…

    I think that this is the best alternative to fast food chicken I ever saw. I know it’s a lot healthier and it definitely looks a thousand times better. I’m also sure that they taste incredible. Oh, and that wild rice is just so delicious. Nice combination and thank you for the recipe.

     

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