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Prep Time: 20 Minutes Cook Time: 35 Minutes |
Ready In: 55 Minutes Servings: 4 |
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POINTS-5. Simmering poultry in fat-free liquid is a moist, low-POINT way to flavor food. Experiment with other types of broths and juices, too. Ingredients:
2 teaspoons vegetable oil |
1 lb boneless skinless chicken breast, four 4 oz pieces |
2 tablespoons all-purpose flour |
1 large onion, sliced |
2 medium apples, firm,cored and sliced |
1 cup apple cider |
1 cup fat-free chicken broth |
1/2 teaspoon table salt |
1/2 teaspoon ground ginger |
2 teaspoons cornstarch |
Directions:
1. In a large, heavy-bottomed skillet, warm oil over high heat.
2. Toss chicken with flour in a medium bowl, patting off excess.
3. Place chicken in skillet and brown well on both sides.
4. Remove chicken from pan and set aside.
5. Reduce stove temperature to low and add onion to skillet.
6. Sauté, stirring often, until onion is tender and lightly browned.
7. Stir in apples, cider, chicken broth, salt, ginger and chicken.
8. Bring to a simmer, cover and cook for 30 minutes.
9. Use a slotted spoon to transfer chicken, onions and apples to a serving dish.
10. In a small bowl, whisk together cornstarch and 2 to 3 Tbs of pan juices.
11. Combine cornstarch mixture with remaining pan juices, whisking constantly.
12. Simmer for one minute.
13. Pour sauce over chicken and serve.
14. Yields 1 chicken breast and about 3/4 cup of apple-onion mixture per serving.
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