STEROID
01-01-2012, 07:37 PM
Chicken & Spiced Apples
http://img43.imageshack.us/img43/5885/56094175.jpg (http://bodybuilderselite.com/bbelite/redirect-to/?redirect=http%3A%2F%2Fimg43.imageshack.us%2Fimg43 %2F5885%2F56094175.jpg)
6 servings
Total Time: 20 minutes
Ingredients
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 substitute
1/4 teaspoon freshly ground pepper
1 1/2 pounds boneless, skinless chicken breasts, trimmed
1 cup reduced-sodium chicken broth
1 teaspoon freshly grated lemon zest
Note--Herbes de Provence is 1 part basil, 2 parts thyme, 1 part summer savory, 1/2 part lavender, 1 part rosemary, 1/2 part fennel, and one part oregano.
Preparation
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.
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.
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 pan; heat over high heat. Cook the remaining chicken in the same manner.
Add broth, lemon zest, the remaining 1/8 teaspoon herbes and any accumulated juices from the chicken to the pan. Cook, stirring to scrape up any browned bits, until slightly reduced, about 3 minutes. Spoon the sauce over the chicken and serve with the sautéed apples.
Nutrition
Per serving:
168 calories;
4 g fat ( 2 g sat , 2 g mono );
72 mg cholesterol;
6 g carbohydrates;
0 g added sugars;
27 g protein;
1 g fiber;
192 mg sodium;
342 mg potassium.
http://img43.imageshack.us/img43/5885/56094175.jpg (http://bodybuilderselite.com/bbelite/redirect-to/?redirect=http%3A%2F%2Fimg43.imageshack.us%2Fimg43 %2F5885%2F56094175.jpg)
6 servings
Total Time: 20 minutes
Ingredients
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 substitute
1/4 teaspoon freshly ground pepper
1 1/2 pounds boneless, skinless chicken breasts, trimmed
1 cup reduced-sodium chicken broth
1 teaspoon freshly grated lemon zest
Note--Herbes de Provence is 1 part basil, 2 parts thyme, 1 part summer savory, 1/2 part lavender, 1 part rosemary, 1/2 part fennel, and one part oregano.
Preparation
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.
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.
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 pan; heat over high heat. Cook the remaining chicken in the same manner.
Add broth, lemon zest, the remaining 1/8 teaspoon herbes and any accumulated juices from the chicken to the pan. Cook, stirring to scrape up any browned bits, until slightly reduced, about 3 minutes. Spoon the sauce over the chicken and serve with the sautéed apples.
Nutrition
Per serving:
168 calories;
4 g fat ( 2 g sat , 2 g mono );
72 mg cholesterol;
6 g carbohydrates;
0 g added sugars;
27 g protein;
1 g fiber;
192 mg sodium;
342 mg potassium.