We Need Your Feedback!

The American Diabetes Association needs your feedback to ensure we are providing the right information in the right way.

You can take the survey now, if you're ready, or take it later after you've spent more time on the site.

Thank you in advance for your help!

Take the Survey Now Take the Survey Later No, thank you.
Advertisement

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.
 
Advertisement

Recipe Finder

Show me recipes in:

Get Free Health Tips

Register for free recipes, news you can use, and simple health tips – delivered right to your inbox.