Curried-Pear Chicken
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.
From EatingWell: March 1998, EatingWell Serves Two
Yield: 2 servings
Active Time: 30 minutes
Total Time: 35 minutes
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
Preparation
- 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.
- 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.
- 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).
1 Carbohydrate Serving
Exchanges: 1 fruit, 3 very lean meat, 2 fat