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The Honolulu Advertiser

Posted on: Wednesday, August 18, 2004

Ingredients blend for quick meal, great flavor

Associated Press

The title of the book gives away most of its secret: "Betty Crocker 4-Ingredient Dinners" (Wiley, 2004, $22.95).

This tasty, super-fast chicken recipe from the book reflects multiple advantages. It has a simple ingredient list of four items that complement each other efficiently; combine that with streamlined preparation — and there you have it: an easy homemade dinner.

If you still need persuading it's worth doing, bear in mind, too, that this is a low-fat dish; its tangy flavor and nutty texture promise really good taste, and lemon for summer sounds so fresh.

Lemon Pistachio Chicken

  • 4 boneless, skinless chicken breast halves (about 1 1/4 pounds)
  • 1 tablespoon olive or vegetable oil
  • 3 tablespoons lemon juice
  • 1/4 cup chopped pistachio nuts, toasted (see note)

Flatten each chicken breast half to quarter-inch thickness between sheets of plastic wrap or waxed paper. Sprinkle both sides with 1 teaspoon of pepper.

Heat oil in 12-inch skillet over medium-high heat. Cook chicken and lemon juice in oil 10 to 15 minutes, turning chicken once and stirring juice mixture occasionally, until juice of chicken is no longer pink when centers of thickest pieces are cut. Serve chicken topped with any remaining pan juices and nuts.

Makes 4 servings.

• Per serving: 215 cal., 120 g fat (2 g saturated), 75 mg chol., 100 mg sodium, 3 g carbo., 1 g fiber, 28 g pro.

Note: Toasting nuts really brings out their flavor. To toast nuts, bake uncovered in ungreased shallow pan in a 350-degree oven about 10 minutes, stirring occasionally, until golden brown. Or cook in ungreased heavy skillet over medium-low heat 5 to 7 minutes, stirring frequently until browning begins, then stirring constantly until golden brown.