Weight Watchers Pan-Seared Quail with Dried Cranberry Chutney

0
85
Weight Watchers Pan-Seared Quail with Dried Cranberry Chutney

Weight Watchers Pan-Seared Quail with Dried Cranberry Chutney

Ingredients

  • 4 (5-ounce) whole quail
  • 5 tablespoons sugar
  • 2 tablespoons reduced-sodium soy sauce
  • ½ teaspoon five-spice powder
  • 3 teaspoons canola oil
  • 1 small onion, finely chopped
  • 1 tablespoon grated peeled fresh ginger
  • 1 cup orange juice
  • ½ cup dried cranberries
  • ½ cup dried pitted tart cherries
  • ½ teaspoon salt
  • ¼ teaspoon black pepper

Instructions

  1. Using a sharp knife, split each quail along the backbone and press down on the breasts to flatten; remove the skin. Combine 1 tablespoon of the sugar, the soy sauce, and five-spice powder in a zip-close plastic bag. Add the quail. Squeeze out the air and seal the bag; turn to coat the quail. Refrigerate, turning the bag occasionally, for at least 2 hours or up to overnight.
  2. To make the chutney, heat 1 teaspoon of the oil in a medium nonstick skillet over medium heat. Add the onion and ginger; cook, stirring frequently, until softened, about 3 minutes. Add the remaining 4 tablespoons sugar, the orange juice, cranberries, and cherries; bring to a boil. Reduce the heat and simmer, stirring occasionally, until thickened, about 8 minutes. Stir in ¼ teaspoon of salt and ? teaspoon of pepper.
  3. Remove the quail from the marinade and pat dry with paper towels. Discard the marinade. Sprinkle the quail with the remaining ¼ teaspoon salt and ? teaspoon pepper. Heat the remaining 2 teaspoons oil in a large nonstick skillet over medium heat. Add the quail and cook, breast side down, for 5 minutes. Turn the quail over and reduce the heat to medium-low. Cover the skillet and simmer until the quail is cooked through, about 8 minutes. Serve with the chutney.

See more: