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Curried-Pear Chicken

:  March 1998, EatingWell Serves Two

Your rating: None Average: 5 (4 votes)

Coconut milk, cilantro and mint give this dish a fresh, exotic flavor. We prefer using a Bartlett pear but any type will do. Serve with brown basmati rice and Sautéed Watercress.


Curried-Pear Chicken Recipe

Makes: 2 servings

Active Time:

Total Time:

Nutrition Profile

Diabetes appropriate | Low calorie | Low carbohydrate | Low saturated fat | Low sodium | Heart healthy | Healthy weight | Gluten free |

View Our Nutrition Guidelines »

Ingredients

  • 2 boneless, skinless chicken breasts, trimmed (8 ounces)
  • 1/4 teaspoon kosher salt, divided
  • 1/8 teaspoon freshly ground pepper, divided
  • 4 teaspoons extra-virgin olive oil, divided
  • 1 pear, peeled, cored and thickly sliced
  • 2 tablespoons finely chopped shallot
  • 1/2 teaspoon curry powder
  • 1/4 cup dry white wine
  • 1/4 cup reduced-sodium chicken broth
  • 2 tablespoons “lite” coconut milk
  • 2 teaspoons chopped fresh cilantro
  • 2 teaspoons chopped fresh mint

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Preparation

  1. Season chicken on both sides with 1/8 teaspoon salt and a pinch of pepper. Heat 2 teaspoons oil in a medium nonstick skillet over medium-high heat. Add the chicken and cook until well-browned on both sides, about 3 minutes per side. Transfer to a plate and cover with foil to keep warm.
  2. Reduce heat to medium and add the remaining 2 teaspoons oil to the pan. Add pear, shallot and curry. Cook, stirring, until softened, 2 to 3 minutes. Add wine and broth; bring to a simmer. Cook until slightly thickened, about 3 minutes.
  3. Return the chicken and any accumulated juices to the pan. Reduce heat and simmer until the chicken is cooked through, 4 to 6 minutes. Transfer the chicken to 2 plates. Add coconut milk, cilantro and mint to the pan and stir to combine. Season with the remaining 1/8 teaspoon salt and pinch of pepper and spoon over the chicken.

Nutrition

Per serving: 305 calories; 14 g fat ( 3 g sat , 8 g mono ); 63 mg cholesterol; 16 g carbohydrates; 0 g added sugars; 25 g protein; 2 g fiber; 219 mg sodium; 366 mg potassium.

Nutrition Bonus: Selenium (30% daily value).

Carbohydrate Servings: 1

Exchanges: 1 fruit, 3 very lean meat, 2 fat


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Recipe Categories

Health & Diet Considerations
Low carbohydrate
Low saturated fat
Low sodium
Heart healthy
Healthy weight
Gluten free
Diabetes appropriate
Low calorie
Ease of Preparation
Easy
Total Time
45 minutes or less
Servings
2
Main Ingredient
Chicken
Preparation/ Technique
Saute
Meal/Course
Dinner

Style/Theme
Cooking for 2
Type of Dish
Main dish, poultry
Ethnic/Regional
Indian
Thai
Publication
EatingWell Serves Two
March 1998
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