HEALTHY CHICKEN WITH PEAR AND LEEK SAUCE
A good weekday chicken dish that takes under an hour to make (as long as you don't have to run to the store for leeks!). I adapted this recipe from the October 2008 issue of Eating Well magazine, so it's healthy as well as tasty. My 4 year old daughter told me "make this every night", so it was a big hit! The original recipe was made with skinless, boneless, trimmed chicken thighs and currant jelly -- I substituted skinless, boneless chicken breast and, as I couldn't find currant jelly, canned cranberry sauce (like for Thanksgiving). The recipe also called for fresh, peeled and diced pear, but Whole Foods has canned Bartlett pears in pear juice which saved me lots of time. I served this with my Couscous with Peas and Carrots and steamed broccoli.
Provided by Lowfat Linda
Categories Chicken Breast
Time 40m
Yield 6 serving(s)
Number Of Ingredients 9
Steps:
- Place sliced leek in a colander, rinse and drain well.
- Cut the pear halves into chunks, reserving the juice in the can.
- Season cut chicken with garlic powder and (optional) salt and pepper.
- Heat 2 t oil in a large skillet over medium-high heat.
- Cook chicken in skillet until golden brown and no longer pink in the center (about 4-5 minutes per side).
- Transfer cooked chicken to a plate and cover with tent of foil to keep warm.
- Reduce heat to medium and add the remaining oil and sliced leek, cooking for a few minutes until leek starts to brown and get soft.
- Add pear, 1/3 cup broth and 1/4 cup of juice from canned pears and simmer for several minutes.
- While pear and broth is simmering, whisk the cornstarch and 2/3 cup broth in a small bowl.
- Add cranberry sauce (or current jelly, whichever you prefer) and stir on medium heat until melted.
- Stir in the cornstarch mixture and bring to a boil, stirring and cook until thickened (only a minute or two).
- Return chicken and any accumulated juices to the pan and turn to coat with the sauce.
- Serve sprinkled with walnuts.
Nutrition Facts : Calories 300.4, Fat 8.4, SaturatedFat 1.3, Cholesterol 87.8, Sodium 116.9, Carbohydrate 19, Fiber 2.9, Sugar 11, Protein 37
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