Nutrition Facts

Serving Size 1 cup

Servings Per Recipe 4

Amount Per Serving
Calories 233
Total Fat 6.7g
  Saturated Fat 2.0g
  Monounsaturated Fat 3.5g
  Polyunsaturated Fat 0.8g
Total Carbohydrate 13.4g
  Dietary Fiber 1.4g
Protein 28.4g
Sodium 360.2mg

Chicken with Apple Saute


1 lb chicken tenders, trimmed or 1 lb boneless, skinless chicken breasts (or pheasant) trimmed and cut into ½ inch thick slices
1/8 tsp of salt
Freshly ground pepper to taste
1 Tbsp olive oil
1 medium apple, peeled, cored, and sliced
¼ cup finely chopped shallot (1 large)
¾ teaspoon dried thyme
½ cup apple cider or apple juice
1 ¼ cup reduced sodium chicken broth
1 ½ tsp corn starch
2 tsp water
¼ cup reduced fat sour cream
2 tsp coarse grain mustard
1 Tbsp chopped fresh parsley or chives


1.Season the chicken with salt and pepper. Heat 2 tsp of the oil (two thirds of the total 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 ½ minutes. Add the broth and return to a boil. Cook for 3 minutes (may have to cook a bit longer for pheasant).

3.Mix the cornstarch and water in a small bowl. (If the mixture is too thick add more water before adding to the skillet. You don’t want to make a dumpling.) Add to the sauce and cook, stirring, until slightly thickened; reduce heat to low. Add the sour cream and mustard and whisk until smooth. Return the chicken to the skillet and simmer just until heated through, about 1 minute. Garnish with parsley (or chives).

Yield: 4 servings

Serving Suggestions:

Serve with a mixed green and vegatable salad.