Receta DON'T PANIC! It Is Not Too Late To Plan A Healthy Labor Day Picnic Lunch
Two weeks ago, my Lunch and Learn at Rolling Pin was "A Wonderful and Healthy Picnic Lunch" Honestly, it was more than wonderful, it was YUMMY! The menu was Nonfried "Fried" Chicken Breasts with Mustard and Tarragon served along side Lemony Potato Avocado Salad and Green Beans with Red Onion and Mustard Seed Vinaigrette. For dessert, I made a healthy and very refreshing combination of Watermelon, Mango and Lime The great thing about this menu is everything can be made ahead and chilled and will keep wonderfully in a cooler for hours since there is no mayo! The tarragon combined with the panko crumbs makes a great breading for the chicken breast that are tenderized by soaking in buttermilk for at least 30 minutes. (the acid in the buttermilk helps to tenderize the chicken) Adding Dijon mustard to the egg saves you from having to take a dip for your chicken breast on the picnic, it is baked right in! Thanks again Brenda for the wonderful pictures from our Lunch and Learn, you are awesome!
- Nonfried "Fried" Chicken Breasts with Mustard and Tarragon
- 4 chicken breasts -- boneless skinless
- buttermilk -- to cover chicken
- 1 cup panko
- 2 large cloves garlic -- minced
- 1 tablespoon minced flat-leaf parsley
- 1 tablespoon minced fresh tarragon
- 1 teaspoon salt
- 1/2 teaspoon freshly ground pepper
- 1 large egg
- 3 tablespoons Dijon mustard
- 3/4 cup flour
- olive oil spray
- Place chicken between two pieces of plastic wrap and pound gently to even thickness. Place in dish and cover with buttermilk, let stand 30 minutes. In shallow dish, mix together panko, garlic, parsley, tarragon, salt and pepper. In another dish, beat egg with mustard. Place flour in third dish. Drain chicken breast and pat dry, dredge each chicken breast in flour; dip in egg and then bread crumb mixture, covering completely and patting so crumbs adhere. Place on baking sheet (can be prepared ahead, covered with plastic wrap and refrigerated several hours or overnight). Lightly spray breast with olive oil and place in 350F. oven and bake just until chicken is cooked through, about 10 minutes, turning once. Can be serve hot or chilled for a picnic lunch
- Lemony Potato Avocado Salad
- 1 1/2 pounds small red potatoes (about 12)
- 4 tablespoons extra virgin olive oil
- 4 tablespoons fresh lemon juice
- 2 teaspoons grated lemon zest
- 6 tablespoons fresh chives -- minced
- 2 California avocado
- In a saucepan boil potatoes in salted water until tender, 15 to 20 minutes. Drain potatoes in a colander and quarter. In a bowl stir together warm potatoes, oil, lemon juice, zest, chives, and salt and pepper to taste. Let sit till ready to serve. Pit and peel avocado and cut into 3/4-inch pieces. Add avocado to potato mixture, gently tossing to combine.
- Green Beans with Red Onion and Mustard Seed Vinaigrette
- 3 tablespoons olive oil
- 2 tablespoons mustard seeds
- 1/3 cup red wine vinegar
- 1 tablespoon sugar
- 1 medium red onion -- thinly sliced
- 2 cloves garlic -- minced
- 1 1/2 pounds green beans -- trimmed
Heat 1 tablespoon oil in a heavy skillet over moderate heat until hot but not smoking, then cook mustard seeds, stirring, until they pop and are 1 shade darker, about 2 minutes. Transfer oil with seeds to a large bowl.
Simmer vinegar and sugar in a small saucepan, stirring, until sugar is dissolved, then cool 5 minutes.
Heat remaining 2 tablespoons oil in cleaned skillet over moderately high heat until hot but not smoking, then cook onion, stirring, 5 minutes, add garlic and cook another 5 minutes. Remove from heat and stir in vinegar, then add to mustard oil in large bowl.
Have ready a large bowl of ice and cold water.
Cook beans in a pot of boiling salted water until crisp-tender, about 5 minutes. Drain in a colander and plunge into ice water to stop cooking, then drain well.
Toss beans with vinaigrette and salt and pepper to taste. Serve at room temperature or chilled.
Watermelon with Mango and Lime
4 pounds seedless watermelon -- cut in 1" cubes
2 mangos -- peeled, pitted and cut in 1 inch chunks
1 tablespoon fresh lime juice
1 teaspoon finely grated fresh lime zest
1/2 teaspoon sugar -- or to taste
Toss together all ingredients and chill, covered, stirring occasionally, 20 minutes.
It makes this an extra special dessert, you can top it with some sweetened whipped cream, but honestly I don't think you need it!