| CATEGORY | CUISINE | TAG | YIELD | |
|---|---|---|---|---|
| Meats | Chicken | 4 | Servings | |
INGREDIENTS
| 16 | oz | Boned and skinned chicken |
| breast halves trimmed of | ||
| fat | ||
| 3 | t | Olive oil |
| Salt and pepper, to taste | ||
| 2 | Leeks, washed julliened | |
| 2 | Cloves garlic, minced | |
| 1 | T | Sugar |
| 2 | t | Fresh rosemary, minced |
| 1/4 | c | Cider vinegar |
| 2 | Tart apples, cored peeled | |
| sliced | ||
| 1 | c | Fat-free chicken broth |
INSTRUCTIONS
Place chicken breasts between 2 sheets of plastic wratp. Use a rolling pin or small pot to pound them to 1/4" thickness. 2. In a large, nonstick skilet, heat 1 1/2 teaspoons of the oil over medium-high heat. Season the chicken breast with salt and pepper and add to the pan. Cook until browned on both sides, about 3 minutes per side. Transfer to a plate and keep warm. 3. Reduce heat to low. Add 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 heat to medium-high. stir in vinegar and cook until most of the liquid is evaporated. 4. Add apples and chicken broth and cook, stirring once or twice, until the apples are tender, about 3 minutes. Taste and adjust seasonings. Reduce the heat to low and return the chicken and any juices to the skllet. Simmer gently unitl the chicken is heated throught. Per Eating Well: 250 calories, 27 grams proein, 6 grams fat, 23 grams carbohydrates, 245 mg. sodium, 2 grams fiber Per Master Cook 227 calories, 5.4 grams fat Recipe By : Eating Well Sept/Oct 1996 Posted to Digest eat-lf.v096.n180 Date: Mon, 07 Oct 1996 12:46:07 -0500 From: Kathie Briggs <kjbriggs@voyager.net> Suggested Wine: Dry Riesling Serving Ideas : Brown Rice
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Nutrition (calculated from recipe ingredients)
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Calories: 217
Calories From Fat: 68
Total Fat: 7.5g
Cholesterol: 73.4mg
Sodium: 597mg
Potassium: 388mg
Carbohydrates: 4.2g
Fiber: <1g
Sugar: 3.9g
Protein: 30.3g