One Technique: Many Options

It's the New Year and you're naturally looking for different recipes to spice up your repertoire! The easiest way to make healthy changes in your weekly menu is by learning the technique of sauteing and deglazing. With one technique, you can create dozens of different combinations that you're family will enjoy all year!

By browning your protein (meat, chicken, pork, etc) in a small amount of olive oil and maybe a little butter, over fairly high heat you create a flavor fest on the bottom of your pan. Once the protein of choice has been browned (not cooked through) set aside. Add your liquid of choice (stock, wine, balsamic vinegar, etc) to get all of the yummy bits left in the bottom of the pan. Return the protein back to the pan, cover and simmer until cooked through and tender, usually 20 minutes for boneless ,but longer for bone-in pieces of protein. This deglazing process adds tremendous flavor and your options are limited only by your imagination! Below are just three examples of this technique, each completely different in taste and appearance:

Chicken Piccatta

One of my husband's favorite fuss-free fares, Chicken Piccatta, is both flavorful and fast! Chicken coated in a little seaoned flour is sauteed in a little butter and olive oil. Chicken broth and lemon juice are used to deglaze the pan. This recipe calls for flour, which will thicken your sauce in the end, but it can be omitted if your are looking for a gluten-free recipe.

4 boneless chicken breasts

1 egg

3 tbsp. fresh lemon juice

¼ c. all-purpose flour

Zest of one lemon, optional

½ tsp. garlic powder

1 c. low-sodium chicken broth

¼ c. butter

1 tsp. extra virgin olive oil

2 tbsp. drained capers, optional

Beat egg and 1 tbsp. lemon juice together. Combine flour and garlic powder in another bowl. Dip chicken in egg mixture and then in flour mixture. In a large skillet melt butter and oil. Brown the chicken well on both sides. Resist turning the chicken over until it is golden brown. Once the chicken has browned on both sides, the pour chicken broth, remaining lemon juice and zest over the chicken. Bring to a simmer. Cover the pan and simmer on low for 20 minutes. You may also add a few capers if you like. Wonderful served with rice and a vegetable or salad. Enjoy!

Chicken Marsala

Delicious Marsala wine is used to deglaze the pan and mushrooms add a lovely flavor and texture.

1/2 cup all-purpose flour

2 tsp. garlic powder

½ tsp. salt

3 (6 to 8-ounce) boneless, skinless chicken breasts, cut in halves and pounded thin

2 tablespoon good olive oil

4 tablespoons butter

3 cups sliced mushrooms

3/4 cup good Marsala wine

1 cup low-sodium chicken stock

Salt and freshly ground black pepper

In a shallow bowl or plate, combine the flour, garlic powder and salt; stir to combine thoroughly. Quickly dredge the chicken breast halves in the seasoned flour mixture, shaking to remove any excess flour.

Heat the oil in a large skillet over medium-high heat until very hot but not smoking. Add 1 tablespoon of the butter and cook the chicken breasts until golden brown on both sides, about 3 minutes per side. Transfer to a plate and set aside. Add 1 tablespoon of the remaining butter to the pan and add the mushrooms. Cook, stirring frequently, until mushrooms are golden brown around the edges and have given off their liquid. Add the Marsala wine and bring to a boil, scraping to remove any browned bits from the bottom of the pan. When the wine has reduced by half, add the chicken stock and cook for 3 minutes, or until the sauce has thickened slightly. Lower the heat to medium and return the chicken breasts to the pan and continue to cook until they are cooked through and the sauce has thickened, about 5 to 6 minutes. Swirl in the remaining 2 tablespoons of butter, add salt and pepper, to taste. Garnish with chopped chives and serve immediately.

I like to serve this Rosemary Red Potatoes

Tuscan Pork Chops

Chicken stock and balsamic vinegar are used to create another family favorite, Tuscan Pork Chops! If using a store-bought chicken stock, it is important to choose one low in sodium.

¼ c. all-purpose flour

1 tsp. salt

¾ tsp. ground black pepper

4-1 inch pork chops, bone in

1 tbsp. olive oil

4 cloves garlic, minced

1/3 c. balsamic vinegar

1/3 c. low-sodium chicken broth

3 plum tomatoes, seeded and diced

Dredge pork chops in seasoned flour mixture (flour, salt and pepper). Brown pork chops in oil. Remove from pan and add garlic. Stir and add tomatoes and chicken broth and balsamic vinegar. Deglaze the pan getting all the tasty bits from the bottom. Add chops and bake for 45 minutes in the oven until tender. Delicious served with Garlic Mashed Potatoes.