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The Washington Post

Tangerine Poached Chicken With Clementine-Pomegranate Relish

Tangerine Poached Chicken With Clementine-Pomegranate Relish 4.000

Deb Lindsey for The Washington Post

Local Living Feb 4, 2014

Poaching is a low-fat, low-sodium method for cooking lean proteins that have a tendency to dry out. No oil or fat is required, and the result is succulent, tender and flavor-infused meat.

In this recipe, the chicken is infused with winter citrus flavor that is enhanced by the sweet clementine-pomegranate relish -- a great way to incorporate more fruit into your diet.

Make Ahead: The relish can be assembled several hours in advance and refrigerated; add the avocado just before serving. The chicken can be refrigerated for 1 to 2 days; reheat in the microwave on LOW, or serve cold atop a salad.


Servings:
4

When you scale a recipe, keep in mind that cooking times and temperatures, pan sizes and seasonings may be affected, so adjust accordingly. Also, amounts listed in the directions will not reflect the changes made to ingredient amounts.

Tested size: 4 servings

Ingredients
  • For the relish
  • 3 seedless clementines (4 to 5 ounces each)
  • 1/4 teaspoon fine sea salt
  • 1/4 teaspoon freshly ground black pepper
  • 2 cloves garlic, minced or put through a garlic press
  • 2 scallions, trimmed and finely chopped
  • 1/4 cup minced shallot
  • Flesh from 1/2 ripe avocado, diced (about 1/2 cup)
  • 3/4 cup pomegranate seeds (arils; from 1/2 large or 1 medium pomegranate; may substitute fresh red currants)
  • 1 tablespoon 100 percent pomegranate juice
  • 1 teaspoon light agave nectar
  • For the chicken
  • Juice from 4 to 5 tangerines (1 1/2 cups), plus 1 tablespoon finely grated tangerine zest
  • 1 tablespoon light agave nectar
  • 1/3 cup minced shallot
  • 2 cloves garlic, minced or put through a garlic press
  • 1/4 teaspoon fine sea salt
  • 1/8 teaspoon freshly ground black pepper
  • 1 1/2 pounds chicken tenderloins

Directions

For the relish: Peel the clementines and separate their segments. Cut each segment into 3 equal pieces, transferring them to a mixing bowl as you work. Add the salt, pepper, garlic, scallions, shallot, avocado, pomegranate seeds, pomegranate juice and agave nectar; mix well.

For the chicken: Combine the juice and zest in a mixing bowl. Whisk in the agave nectar, shallot, garlic, salt and pepper until well blended, then pour into a large saute pan. Bring to a boil over medium-high heat, then add the chicken and turn to coat. Reduce the heat to medium-low or low; cover and cook for 10 minutes.

Check one of the tenderloins for doneness by cutting it in half to make sure it’s cooked all the way through. If it isn't, remove the saute pan from the heat and cover to rest for 5 minutes.

Divide the chicken among individual plates. Spoon relish over each portion. Serve warm.


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Recipe Source

From Elaine Gordon, a master certified health education specialist and creator of EatingbyElaine.com.

Tested by Kendra Nichols.

E-mail questions to the Food Section.

E-mail questions to the Food Section at food@washpost.com.

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Nutritional Facts

Calories per serving: 270


% Daily Values*

Total Fat: 3g 5%

Saturated Fat: 1g 5%

Cholesterol: 100mg 33%

Sodium: 250mg 10%

Total Carbohydrates: 21g 7%

Dietary Fiber: 3g 12%

Sugar: 14g

Protein: 41g


*Percent Daily Value based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Total Fat: Less than 65g

Saturated Fat: Less than 20g

Cholesterol: Less than 300mg

Sodium: Less than 2,400mg

Total Carbohydrates: 300g

Dietary Fiber: 25g

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