* Exported from MasterCook *
Chicken with Pears and Blue Cheese Recipe
Recipe By :Diabetes DTOUR Diet
Serving Size : 4 Preparation Time :0:00
Categories : Fowl LowCal (Less than 300 cals)
LowerCarbs WW
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
5 1/2 tablespoons whole grain pastry flour
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper
2 large boneless skinless chicken breast halves -- (6-8 oz each), cut in half, or 4 chicken cutlets (3-4 oz each)
2 tablespoons canola oil
1 large onion -- cut into wedges
2 medium pears -- halved, cored, and sliced
1 bag baby spinach -- (6 oz)
1/2 cup apple cider -- or apple juice
5 1/2 teaspoons fresh thyme leaves -- or 1/2 tsp dried
1/2 cup crumbled reduced-fat blue cheese
1. Combine the flour, salt, and pepper in a shallow bowl. Dredge the
chicken in the mixture and set aside.
2. Heat 1 Tbsp of the oil in a large nonstick skillet over medium heat.
Add the onion and cook for 5 minutes, or until lightly browned. Add the
pears and cook for 3 minutes, or until lightly browned. Add the spinach
and cook for 1 minute, or until wilted. Place mixture on a serving plate.
3. Heat the remaining 1 Tbsp oil in the same skillet. Cook the chicken for
6 to 8 minutes, turning once, or until browned. Add the cider and thyme
and bring to a boil. Reduce the heat to low and simmer for 5 minutes, or
until the sauce is reduced by half.
4. Place the chicken on the spinach mixture, drizzle with the cider
mixture, and sprinkle with the cheese.
Serves: 4
PREP: 20 min
COOK: 30 min
TOTAL: 50 minutes
Recipe Tip: Because most chicken breasts are so large, you can cut them in
half to get a nice-size cutlet. If you prefer, you can simply purchase
cutlets for this recipe.
Nutritional Summary
Calories:301
Carbohydrates(g):28
Calcium(mg):134
Fiber(g):6
Omega-3(g):0.03
Vitamin D(IU):0
Description:
"6 pts"
Source:
"Prevention Magazine"
S(Formatted by Chupa Babi):
"Nov 2010"
- - - - - - - - - - - - - - - - - - -
Per Serving (excluding unknown items): 278 Calories; 11g Fat (34.1%
calories from fat); 19g Protein; 27g Carbohydrate; 4g Dietary Fiber; 42mg
Cholesterol; 497mg Sodium. Exchanges: 0 Grain(Starch); 2 Lean Meat; 1/2
Vegetable; 1 Fruit; 1 1/2 Fat.
Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0
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