Chicken With Apple-Blueberry Compote
Per ServingChicken 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 1/2 | tsp. | salt-free all-purpose seasoning, (such as Mrs. Dash) |
| 1 1/2 | Tbsp. | olive oil |
Directions
- 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.
- In a small prep bowl, combine the cornstarch, sugar, salt, and black pepper. Add the water and mix until smooth.
- Add the cornstarch mixture and 1/2 cup of the blueberries to the apple-onion mixture. Cook just until thickened, about 5 minutes.
- 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.
- 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.
