From "A Guy's Gotta Eat" by Russ Klettke
Time : 10 minutes
Secure a medium size microwave-safe mixing or serving bowl.
Place 3-5 uncooked chicked tenders (depending on how hungry you are) in bowl, or slice up a boneless chicken breast and put that in the bottom of the bowl.
Add - 2 TB extra virgin olive oil (or Canola if you don't have it).
- Juice of 2 lemons, or 1/3 of the contents of a 'real lemon type' plastic lemon container OR same amount of red wine vinegar (depending on your preferences).
- pinch of salt (kosher is best)
- minced garlic to taste (pre-chopped from a jar is fine)
Cover bowl with a couple of paper towels. (This will hold in steam).
Microwave on high for 2-3 minutes (4+ if the chicken is frozen)
Pull out of the microwave (with hot pads of course). Remove paper towels. Turn chicken pieces over with tongs.
Add - 1-2 cups frozen broccoli (fresh will do, but frozen works better).
Replace paper towels over bowl. Back in the microwave for another 2-4 minutes.
Remove from oven with hot pads. Remove towels.
Add to top - 2-4 ozs shredded Parmesan or Asiago cheese (NOT the powdered stuff in the can). Season to taste with pepper, oregano, parprika, soy sauce or anything else that sounds good.
Put the towels back over top of bowl and into the microwave for 1 more minute.
Remove (with hot pads), let cool 2-3 minutes.
The trick here is that the lemon juice (or lime or vinegar) helps marinate and tenderize the bird while it's cooking in the bowl, and the oil acts as the submersive heat medium that keeps the bird frome drying out. The effect is almost like presoaking in a brine or marinade. 8-10 minutes will cook the chicken, the last 5 minutes will cook the broccoli, the last minute will melt the parmesan. You can eat it right out of the bowl or be civilized and put it on a plate with bread, butter, more seasonings etc.
This recipe does not work well in a pan over a stove without some alterations, because the chicken isn't immersed in the sauce. I'd cook the chicken in canola oil first, and then remove the chicken and deglaze the juices in the bottom with lemon juice, butter, and garlic (and or soy sauce), cook the mix to a reduction for a couple minutes, then add the chicken and broccoli and add the cheese when everything is done.
And yes, I know it's a microwave and frozen veggies, but we are talking effective taste and nutritional punch for minimal time and effort invested. 10 minutes is less time than it takes to defrost a microwave pizza or even to go through the drive-thru at McDonalds.