4
Serves
Preparation time: 20 minutes
Cooking time: 15 minutes
This simple chicken sauté features delectable morsels of boneless chicken and a generous amount of luxurious sauce that tastes deceptively rich, thanks to tart, fresh apples and a small amount of reduced-fat sour cream.
1 pound (450 grams) chicken tenders, trimmed, or 1 pound (450 grams) boneless skinless chicken breasts, trimmed and cut into 1/2-inch (1-centimeter)-thick slices
1/8 teaspoon salt, or to taste
Freshly ground pepper to taste
1 tablespoon olive oil
1 medium apple, peeled, cored, and sliced (prepare just before cooking)
1/4 cup finely chopped shallot (1 large)
3/4 teaspoon dried thyme
1/2 cup apple cider or apple juice
1 1/4 cups reduced-sodium chicken broth
1 1/2 teaspoons cornstarch
2 teaspoons water
1/4 cup reduced-fat sour cream
2 teaspoons coarse-grain mustard
1 tablespoon chopped fresh parsley or chives
1. Season the chicken with salt and pepper. Heat 2 teaspoons of the oil in a large nonstick skillet over medium-high heat. Add the chicken and cook, turning from time to time, until browned and no longer pink in the center, 5 to 6 minutes. Transfer to a plate, cover loosely with foil, and keep warm. (Do not wash the skillet.)
2. Add the remaining 1 teaspoon of oil to the skillet. Add the apple, shallot, and thyme. Cook, stirring often, until apple is lightly browned, 2 to 3 minutes. Add the apple cider (or apple juice) and bring to a boil, stirring to scrape up any browned bits. Cook for 1 1/2 minutes. Add the broth and return to a boil. Cook for 3 minutes.
3. Mix the cornstarch and water in a small bowl. Add to the sauce and cook, stirring, until slightly thickened. Reduce heat to low. Add the sour cream and mustard. Whisk until smooth. Return the chicken and any accumulated juices to the skillet and simmer just until heated through, about 1 minute. Garnish with parsley (or chives). One serving is 1 cup.
Per serving: 322 calories, 20 g protein, 31 g carbohydrates, 2 g fiber, 13 g total fat, 4 g saturated fat, 706 mg sodium.