Saute of Chicken with Apples and Leeks - 20g carbs
Ingredients :
4 boneless, skinless chicken breast halves (1-1/4 pounds), trimmed of fat
3 teaspoons extra-virgin olive oil, divided
1/4 teaspoon salt, or to taste
Freshly ground pepper, to taste
2 large leeks, white parts only, washed and cut into julienne strips (2 cups)
2 large cloves garlic, minced
1 tablespoon sugar
2 teaspoons minced fresh rosemary or 1/2 teaspoon dried
1/4 cup cider vinegar
2 firm tart apples, such as York or Granny Smith, peeled, cored and thinly sliced
1 cup reduced-sodium chicken broth
Direction :
1. Place chicken breasts between 2 sheets of plastic wrap. Use a rolling pin or a small heavy pot to pound them to a thickness of 1/2 inch.
2. Heat 1-1/2 teaspoons oil in a large nonstick skillet over medium-high heat. Season the chicken breasts with salt and pepper and add to the pan.
Ingredients :
4 boneless, skinless chicken breast halves (1-1/4 pounds), trimmed of fat
3 teaspoons extra-virgin olive oil, divided
1/4 teaspoon salt, or to taste
Freshly ground pepper, to taste
2 large leeks, white parts only, washed and cut into julienne strips (2 cups)
2 large cloves garlic, minced
1 tablespoon sugar
2 teaspoons minced fresh rosemary or 1/2 teaspoon dried
1/4 cup cider vinegar
2 firm tart apples, such as York or Granny Smith, peeled, cored and thinly sliced
1 cup reduced-sodium chicken broth
Direction :
1. Place chicken breasts between 2 sheets of plastic wrap. Use a rolling pin or a small heavy pot to pound them to a thickness of 1/2 inch.
2. Heat 1-1/2 teaspoons oil in a large nonstick skillet over medium-high heat. Season the chicken breasts with salt and pepper and add to the pan.
3. Cook until browned on both sides, 4 to 5 minutes per side. Transfer to a plate and keep warm.
4. Reduce the heat to low. Add the remaining 1-1/2 teaspoons oil and leeks. Cook, stirring, until the leeks are soft, about 5 minutes.
5. Add garlic, sugar and rosemary and cook until fragrant, about 2 minutes more. Increase the heat to medium-high, stir in vinegar and cook until most of the liquid has evaporated.
6. Add apples and broth and cook, stirring once or twice, until the apples are tender, about 3 minutes.
7. Reduce the heat to low and return the chicken and any juices to the pan. Simmer gently until the chicken is heated through.
8. Serve immediately.
Yield: 4 servings
Serving Size: 1/4 of recipe
Nutritional Information :
4. Reduce the heat to low. Add the remaining 1-1/2 teaspoons oil and leeks. Cook, stirring, until the leeks are soft, about 5 minutes.
5. Add garlic, sugar and rosemary and cook until fragrant, about 2 minutes more. Increase the heat to medium-high, stir in vinegar and cook until most of the liquid has evaporated.
6. Add apples and broth and cook, stirring once or twice, until the apples are tender, about 3 minutes.
7. Reduce the heat to low and return the chicken and any juices to the pan. Simmer gently until the chicken is heated through.
8. Serve immediately.
Yield: 4 servings
Serving Size: 1/4 of recipe
Nutritional Information :
Calories: 239
Protein: 28 g
Sodium: 256 mg
Cholesterol: 67 mg
Fat: 5 g
Carbohydrates: 20 g
Exchanges: 1 Fruit, 4 Very Lean Meat, 1 Fat
Source: The Eating Well Diabetes Cookbook
Protein: 28 g
Sodium: 256 mg
Cholesterol: 67 mg
Fat: 5 g
Carbohydrates: 20 g
Exchanges: 1 Fruit, 4 Very Lean Meat, 1 Fat
Source: The Eating Well Diabetes Cookbook
