The EatingWell Diabetes Cookbook (2005)
Fragrant with flavors of fall, this easy chicken sauté turns a weeknight supper into a special occasion.
Active Time: 40 minutes |
Total Time: 40 minutes
4 boneless, skinless chicken breast halves (1-1 1/4 pounds), trimmed
3 teaspoons extra-virgin olive oil, divided
1/4 teaspoon salt
Freshly ground pepper to taste
2 large leeks, white parts only, washed and cut into julienne strips (2 cups)
2 large cloves garlic, minced
1 tablespoon sugar
2 teaspoons minced fresh rosemary, or 1/2 teaspoon dried
1/4 cup cider vinegar
2 firm tart apples, such as York or Granny Smith, peeled, cored and thinly sliced
1 cup reduced-sodium chicken broth
Place chicken breasts between 2 sheets of plastic wrap. Use a rolling pin or a small heavy pot to pound them to a thickness of 1/2 inch.
Heat 1 1/2 teaspoons oil in a large nonstick skillet over medium-high heat. Season the chicken breasts with salt and pepper and add to the pan. Cook until browned on both sides, 4 to 5 minutes per side. Transfer to a plate and keep warm.
Reduce the heat to low. Add the remaining 1 1/2 teaspoons oil and leeks. Cook, stirring, until the leeks are soft, about 5 minutes. Add garlic, sugar and rosemary and cook until fragrant, about 2 minutes more. Increase the heat to medium-high, stir in vinegar and cook until most of the liquid has evaporated.
Add apples and broth and cook, stirring once or twice, until the apples are tender, about 3 minutes. Reduce the heat to low and return the chicken and any juices to the pan. Simmer gently until the chicken is heated through. Serve immediately.
Per serving :
7 g Fat;
1 g Sat;
4 g Mono;
64 mg Cholesterol;
19 g Carbohydrates;
25 g Protein;
2 g Fiber;
245 mg Sodium;
346 mg Potassium