Chicken Balsamico with Pears - 27g Carbs, 3.3g Fiber, 18.5g Sugar
[Suggestion: If you feel you have to avoid honey... consider using
a substitute instead. Such as sugar free honey, agave nectar or even
Splenda. Take care, Gloria]
From: Eat Up Slim Down Annual Recipes 2006 From: www.prevention.
This kind of recipe is easy, tasty, and healthy. It is this type of
dish that can keep your taste buds happy while allowing you to keep
your weight-loss goals in focus.
Prep Time: 10 min
Cook Time: 20 min
Total Time: 30 min
Serves: 4
4 boneless, skinless chicken breast halves
Salt
Ground black pepper
1 Tbsp extra-virgin olive oil
2 cloves garlic, chopped
2 medium bosc pears, peeled, cored, and sliced
1 cup reduced-sodium chicken broth
1/4 cup balsamic vinegar
1 1/2 Tbsp honey
1 1/2 tsp cornstarch
1. Rinse the chicken in cold water. Then pat dry with paper towels.
Place each chicken breast half between two sheets of plastic wrap and
pound the chicken breasts to 1/2" thick. Remove the plastic and sprinkle
both sides of each breast with salt and pepper to taste.
2. In a large skillet over medium-high heat, heat the oil. Add the
chicken and cook for 3 to 4 minutes on each side, turning once, until
it's no longer pink in the center and the juices run clear. Remove
the chicken from the heat and transfer it to a platter. Cover it to
keep it warm.
3. Add the garlic and turn the heat down to medium for 2 minutes, or
until the garlic is soft. Add the pears and continue cooking for 3 to
4 minutes, stirring occasionally, until the pears are soft and golden
brown.
4. In a small bowl, combine the chicken broth, balsamic vinegar, honey,
and cornstarch. Pour over the pear mixture. Increase the heat to high
until it comes to a boil, and then immediately lower the heat and
simmer, stirring frequently for 4 to 6 minutes, or until the sauce
thickens slightly. Return the chicken and any juices to the pan and
cook for 1 to 2 minutes. Taste and adjust the seasoning, if necessary.
5. Place the chicken on individual serving plates or on a large platter.
Use a slotted spoon to mound the fruit over the top. Spoon the sauce
over the fruit and around the chicken. Serve immediately.
Serves: 4
Nutrition per Serving:
270.6 Calories, 5.9g Fat, 1.1g Saturated Fat, 65.8mg Cholesterol,
139mg Sodium, 27g Carbs, 3.3g Dietary Fiber, 18.5g Total Sugars,
28.1g Protein
No comments:
Post a Comment