Saute of Chicken with Apples & Leeks

Saute of Chicken with Apples & Leeks

Fragrant with flavors of fall, this easy chicken sauté turns a weeknight supper into a special occasion.

From EatingWell: September/October 1996, The EatingWell Diabetes Cookbook (2005)
Yield: 4 servings
Active Time: 40
Total Time: 40

Ingredients

  1. 4 boneless, skinless chicken breast halves (1-1 1/4 pounds), trimmed
  2. 3 teaspoons extra-virgin olive oil, divided
  3. 1/4 teaspoon salt
  4. Freshly ground pepper to taste
  5. 2 large leeks, white parts only, washed and cut into julienne strips (2 cups)
  6. 2 large cloves garlic, minced
  7. 1 tablespoon sugar
  8. 2 teaspoons minced fresh rosemary, or 1/2 teaspoon dried
  9. 1/4 cup cider vinegar
  10. 2 firm tart apples, such as York or Granny Smith, peeled, cored and thinly sliced
  11. 1 cup reduced-sodium chicken broth

Preparation

  1. 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.
  2. 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.
  3. 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.
  4. 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.

Nutrition

Nutrition Per Serving: 235 calories; 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.

Nutrition Bonus: Selenium (30% daily value), Vitamin A (16% dv).

1 Carbohydrate Serving

Exchanges: 1 fruit, 4 very lean meat, 1 fat