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 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.
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