Apple Cider Chicken

When you tire of turkey, change to this chicken recipe chock full of tart Granny Smith apples.

Prep time: 15 minutes Cook time: 10-12 minutes + time to prepare Master Chicken Sear

Nutrition Facts

Serving Size: 1 breast or thigh

  • Calories 240
  • Carbohydrate 10 g
  • Protein 22 g
  • Fat 12 g
  • Saturated Fat 2.7 g
  • Sugars 7 g
  • Dietary Fiber 1 g
  • Cholesterol 85 mg
  • Sodium 150 mg
  • Potassium 340 mg

This Recipe Serves 4

Ingredients

Master Chicken Sear*
1 1/2 teaspoon olive oil
1 Granny Smith apple, peeled and diced
1/4 cup minced shallots
2 teaspoons fresh minced thyme
1/2 cup apple cider
1/2 cup fat-free, low sodium chicken broth
2 tablespoons reduced-fat sour cream
1 tablespoon minced fresh parsley

Instructions

  1. Sear chicken as in Master Recipe (*see below) using chicken breasts or thighs, boneless or bone in.
  2. Add the oil to the pan on medium heat. Add the apples, shallots and thyme to the pan and cook for 2 minutes. Add the apple cider and broth and bring to a simmer. Cook for 3 minutes.
  3. Return the chicken and juices to the skillet and reduce to low. Simmer for 4 minutes. Add in the sour cream and parsley and serve.

*Master Chicken Sear

  1. Season 4 boneless skinless chicken breasts or 4 boneless skinless chicken thighs with 1/8 teaspoon kosher salt and 1/4 teaspoon ground black pepper.
  2. In a 12-14-inch heavy skillet, preferably cast iron or stainless (NOT nonstick), heat 1 1/2 tablespoons olive or canola oil over medium-high heat.
  3. Add the chicken and sear until well browned on both sides for 3-4 minutes per side for the breasts, 2-3 minutes for the thighs.
  4. Transfer the chicken to a plate and tent with foil.
  5. Choose and prepare one of the sauce recipes.
  6. Return the chicken and accumulated juices to the skillet and simmer gently until cooked through, about 4-5 minutes.

For Bone-In Breasts and Thighs: Follow step 1, but instead of removing the chicken to a plate, transfer the chicken to a baking sheet. Roast the chicken at 375ºF for about 10-15 minutes until chicken is cooked through. Add back to the skillet with the sauce and cook for 3-4 minutes more.

Chef Tip: If you can't find fresh cider, substitute unsweetened, unfiltered apple juice.

Choices/Exchanges: 1/2 Fruit; 3 Protein, lean; 1 1/2 Fat

From The Perfect Diabetes Comfort Food Collection by Robyn Webb, MS

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