Autumn Chicken Recipe
4 boneless skinless chicken breasts
3 tablespoons flour
1/8 teaspoon pepper
Dash of salt
1 tablespoons olive oil
2 pears, cored and cut into ¼-inch wedges
2 medium green onions, finely chopped
½ teaspoon minced garlic
¾ cup apple juice
¼ cup dried cranberries
1 teaspoon dried thyme
Pepper to taste
Combine the flour, salt and pepper in a shallow dish. Place each chicken breast between plastic wrap and flatten to ½-inch thickness using a rolling pin or meat mallet. Lightly dredge chicken in the flour and set aside. Spray a nonstick skillet with cooking spray and heat over medium-high heat until hot. Add the chicken breasts and cook about 2 minutes on each side or just until browned. Remove the chicken and keep warm.
Add the olive oil to the nonstick skillet and heat until hot. Add the pears, green onion and garlic and cook for about 2 minutes or until pears are still slightly tender. Reduce the heat to medium and add the remaining ingredients, including the chicken. Cover and cook for about 8 minutes or until the chicken breasts are no longer pink in the center. Spoon pear mixture over chicken breasts and serve.
Makes 4 Servings
Serving Size: 1 chicken breast and approx. 4 ounces pear mixture
Nutrients per serving:
Calories: 251
Total fat: 7 grams
Saturated fat: 2 grams
Cholesterol: 65 mg
Sodium: 350 mg
Carbohydrate: 22 gram
Protein: 24 grams
Dietary fiber: 3 grams
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