Presents: Cooking Demonstration with Chef James Cline Tonight’s Items: Types of knives and Knife Cuts Seared Chicken Breast w/ Pan sauce Steamed Vegetables tossed in Walden Farms Balsamic dressing

Better bites café Cooking Demo Vocabulary Pan Seared Chicken Breast w/ Pan Sauce Notes: Fond_________________________Saute’________________________monte au beurre________________________ Ingredients: 4 oz Chicken Breast 1 tsp Oil TT Salt and Pepper Pan Sauce 2 tbls Shallots, minced 1 tbls Capers, drained 1/2ea Lemon, juice 1 C. Low sodium Chicken Stock 1tsp Butter, unsalted Directions: Season Chicken with Salt and Pepper. Pre-heat oven to 350º F Heat non-stick skillet on med high. Once pan is hot, add oil, then place chicken breast skin side down. Let cook for approx 4-6 min to attain a golden brown color, flip and cook 4 more min. Place on sheet pan and bake in oven to 162º F, let rest for 5 min, then serve. Pan sauce: add shallots to hot pan and sauté till translucent, then add capers, lemon juice and chicken stock. Reduce liquid by 2/3 and then finish with butter Servings: 1 – 4oz serving Nutrition Facts Serving Size: 4oz Chicken Breast Amount/Serving Total Fat 7 g Total Carb 2.9 g Calories: 184 Protein 35 g

Better bites café Cooking Demo Vocabulary Steamed Vegetables, tossed in Balsamic dressing Notes: Al dente’ ________________________________________________________________________________________________________________________ Ingredients: 4 oz Carrots, oblique cut 1 oz Bell Pepper, lozenge cut 1tbls WF Balsamic dressing Directions: Clean and cut vegetables to desired size Bring water to a boil. Steam vegetables 4 minutes, check doneness, cook longer if necessary. In a bowl add all ingredients and serve Servings: 1 – 4oz serving Nutrition Facts Serving Size: 4oz Amount/Serving Total Fat .391g Total Carb 8.08 g Calories: 39 Protein 2.737 g

ENJOY 10% OFF Notes: SELECT WALDEN FARMS PRODUCTS NO CALORIES, FAT, CARBS, GLUTEN OR SUGARS OF ANY KIND! Offer Available Dec 2015 Only