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Low Fat Saute Of Chicken With Apples Leeks Recipe
Ingredients
4 boneless, skinless chicken, breasts , about 1 pound, trimmed of fat
3 teaspoons olive oil
salt & freshly ground black pepper, to taste
2 large leeks, washed, white parts only , cut into julienne strips, 2 cups
2 large clov garlic, minced
1 tablespoon sugar
2 teaspoons minced fresh rosemary, or 1/2 teaspoon dried
1/4 cup cider vinegar
2 firm tart apples, peeled and cored, and thinly sliced , such as york or granny smith
1 cup reduced-sodium chicken broth, defatted
Method
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 1/4 inch.
In a large nonstick skillet, heat 1 1/2 teaspoons of the oil over medium-high heat.
Season the chicken breasts with salt and pepper and add to the pan.
Cook until browned on both sides, about 3 minutes per side.
Transfer to plate and keep warm.
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.
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.
Add apples and chicken broth and cook, stirring once or twice, until the apples are tender, about 3 minutes.
Taste and adjust seasonings with salt and pepper.
Reduce the heat to low and return the chicken and any juices to the skillet.
Simmer gently until the chicken is heated through.
Serve immediately.
Makes 4 servings.
Calories per serving: 27 grams protein, 6 grams fat 0 gram saturated fat, 23 grams carbohydrate; 245 mg sodium; 65 mg cholesterol; 2 grams fiber
