CHICKEN & SPICED APPLES
The buttery apples suit these chicken breasts, which are pounded thin so they cook evenly and quickly. You could also serve this compote with any roasted meat or vegetable.
EatingWell Healthy in a Hurry Cookbook
Makes 6 servings.
Total: 20 minutes
• 2 apples, preferably Braeburn, peeled and thinly sliced
• 1 tablespoon lemon juice
• 1/4 teaspoon ground cinnamon
• 3 teaspoons extra-virgin olive oil, divided
• 3 teaspoons unsalted butter, divided
• 1 1/8 teaspoons herbes de Provence (see note), divided
• 1/2 teaspoon salt, or to taste
• 1/4 teaspoon freshly ground pepper
• 1½ pounds boneless, skinless chicken breasts, trimmed of fat
• 1 cup reduced-sodium chicken broth
• 1 teaspoon freshly grated lemon zest
1. Toss apple slices with lemon juice and cinnamon in a small bowl. Heat 1 teaspoon oil and 1 teaspoon butter in a medium nonstick skillet over medium-high heat. Add the apples and cook, stirring occasionally, until tender, about 5 minutes. Keep warm.
2. Mix 1 teaspoon herbes de Provence, salt and pepper. Place chicken between sheets of plastic wrap and pound with a meat mallet or the bottom of a small saucepan to a 1/2-inch thickness. Sprinkle the chicken on both sides with the seasoning mixture.
3. Heat 1 teaspoon oil and 1 teaspoon butter in a large skillet over high heat. Add half the chicken and cook until no longer pink in the center, 2 to 3 minutes per side. Remove to a platter and keep warm. Add the remaining 1 teaspoon oil and 1 teaspoon butter to the skillet; heat over high heat. Cook the remaining chicken in the same manner.
4. Add broth, lemon zest, the remaining 1/8 teaspoon herbes and any accumulated juices from the chicken to the skillet. Cook, stirring to scrape up any browned bits, until slightly reduced, about 3 minutes. Spoon the sauce over the chicken and serve with the sauteed apples.
Ingredient note: Herbes de Provence is a mixture of dried herbs commonly used in the south of France. You can find commercial mixtures in specialty stores, but it is easy to make your own. Mix 1 tablespoon each (or equal proportions) dried thyme, rosemary, oregano, marjoram and savory in a small jar. If desired, add a pinch of dried lavender and crushed aniseed.
Per Serving: 191 calories; 6 g fat (2 g sat, 2 g mono); 72 mg cholesterol; 6 g carbohydrate; 27 g protein; 1 g fiber; 351 mg sodium.
Nutrition Bonus: Niacin (65% daily value). Selenium (29% dv).