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Diabetes Forecast

The Healthy Living Magazine

Chicken With Apple-Blueberry Compote

Per Serving

Chicken With Apple-Blueberry Compote

Makes: 4
Serving Size: 3 oz. chicken, 3/4 cup fruit
Calories 220
Fat 9 g
Saturated Fat 1.7 g
Carbohydrate 18 g
Fiber 2 g
Sugars 12 g
Cholesterol 50 mg
Sodium 120 mg
Potassium 275 mg
Protein 18 g
Phosphorus 145 mg
Choices: Fruit 1, Lean Meat 3, Fat 0.5
  • Makes: 4
  • Serving Size: 3 oz. chicken, 3/4 cup fruit
  • Preparation Time: 15 minutes
  • Cooking Time: 25 minutes

Ingredients

Apple-Blueberry Compote
2 tsp. nonhydrogenated buttery spread, such as Smart Balance
1/2 med. red onion, thinly sliced
2 med. Granny Smith or Gala apples, peeled, cored, quartered, and thinly sliced
2 tsp. cornstarch
1 tsp. sugar
1/8 tsp. kosher salt
1/8 tsp. freshly ground black pepper
2/3 cup water
1 cup fresh blueberries, divided
2 tsp. fresh lemon juice
Chicken
12 oz. boneless, skinless chicken breasts
1 1/2tsp.salt-free all-purpose seasoning, (such as Mrs. Dash)
1 1/2Tbsp.olive oil

Directions

  1. In a large skillet, heat the buttery spread over medium heat. Add the red onion and sauté for 3 minutes, until the onion begins to soften. Add the apples and sauté for 5 to 6 minutes, until they are soft.
  2. In a small prep bowl, combine the cornstarch, sugar, salt, and black pepper. Add the water and mix until smooth.
  3. Add the cornstarch mixture and 1/2 cup of the blueberries to the apple-onion mixture. Cook just until thickened, about 5 minutes.
  4. Remove the skillet from the heat and fold in the rest of the blueberries and the lemon juice. Pour the fruit mixture into a serving bowl, cover, and keep warm. Wipe the skillet clean.
  5. Sprinkle both sides of the chicken breasts with the salt-free seasoning. Heat the oil in the skillet over medium-high heat. Add the chicken breasts and sear on both sides for 5 to 6 minutes per side. Lower the heat, cover, and simmer on low heat for 5 minutes until the chicken is completely cooked through. Serve the seared chicken with the warm apple-blueberry compote.
 
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