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1/2 cup apple juice
1/2 cup fat free, low sodium chicken broth 1 tablespoon brown sugar
1 1/2 teaspoons cornstarch
1/2 teaspoon salt
1/4 teaspoon dried rubbed sage
1/8 teaspoon coarsely ground black pepper
1 pound skinless, boneless chicken breast (4- 4 oz breasts)
1 tablespoon all-purpose flour
4 teaspoons olive oil; divided
1 dash cooking spray
1/2 cup chopped onion
1 cup peeled, thinly sliced Rome apples
3/4 cup fresh cranberries
1 sprig sage for garnish
Preparation:
| 1. | Combine first 7 ingredients in a small bowl, stirring well with a whisk.
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| 2. | Split each breast in two. Place each piece between 2 sheets of heavy-duty plastic wrap; flatten each piece to 3/4-inch thickness using a meat mallet or rolling pin. Dredge each breast in flour.
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| 3. | Heat 3 teaspoons olive oil in a large non-stick skillet coated with cooking spray over medium-high heat. Add chicken; cook 2 1/2 minutes on each side or until browned. Remove chicken from pan.
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| 4. | Add 1 teaspoon oil to pan. Add onion; cover, reduce heat, and cook 5 minutes or until golden brown, stirring frequentlly. Return chicken to pan; add juice mixture, apple and cranberries. Bring to a simmer; cover and cook 3 minutes or until cranberries pop and chicken is done, stirring occasionally. Garnish with fresh sage sprigs if desired.
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Serves: 4
Per serving:
247 Calories (kcal); 8g Total Fat; (29% calories from fat); 26g Protein; 17g Carbohydrate; 69mg Cholesterol; 425mg Sodium
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