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Prep Time: 0 Minutes Cook Time: 0 Minutes |
Ready In: 0 Minutes Servings: 4 |
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Simmering poultry in fat-free liquid is a moist low calorie way to flavor food Ingredients:
2 tsp canola oil |
1 lb chicken breast, boneless and skinless |
2 tbsp flour, all-purpose |
1 onion, sliced |
2 medium apples, sliced |
1 cup apple cider |
1 cup chicken broth, fat free |
1/2 tsp salt |
1/2 tsp ginger, ground |
2 tsp cornstarch |
Directions:
1. In a large skillet, warm oil over high heat. Toss chicken with flour in a medium bowl, patting off excess. Place chicken in skillet and brown well on both sides. Remove chicken from pan and set aside.
2. Reduce stove temp to low and add onion to skillet. Saute, stirring often, until onion is tender and lightly browned.
3. Stir in apples, cider, chicken broth, salt, ginger and chicken. Bring to a simmer, cover and cook for 30 minutes. Use a slotted spoon to transfer chicken, onions and apples to a serving dish.
4. In a small bowl, whisk together cornstarch and 2 to 3 Tbsp of pan juices. Combine cornstarch mixture with remaining pan juices, whisking constantly. Simmer for one minute. Pour sauce over chicken and serve. Yields one chicken breats and about 3/4 cup of apple-onion mixture per serving.
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