This wonderful low-fat chicken recipe has been adapted from the cookbook
The Convent Cook, by Maria Tisdall.
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Photo from Chris Pearson and her blog Internet Food Association. |
Photo by CookGirl of Oregon |
For more great Low Fat Recipes, Low Calorie
Recipes, Low Carbohydrate recipes, and Diabetic Recipes, check out my
Diet Recipe Index. Also check out my
Nutritional Chart for fat grams, fiber grams, and calories for all your favorite foods.
Check out more great
Poultry Recipes and how to
Brine Poultry for a moister and tastier dish.
Balsamic Chicken with Pears Recipe
Recipe Type:
Poultry,
Chicken,
Pears,
Balsamic Vinegar,
Cherries
Yields: 6 servings
Prep time: 20 min
Cook time: 25 min
Ingredients:
6 chicken breasts halves (3 to 4-ounce each), boneless and skinless*
Salt and freshly-ground black pepper
1 tablespoon extra-virgin
olive oil
1 shallot or green onion, chopped
2 medium fresh pears, peeled, cored, and sliced
1 cup chicken broth or stock (all fat removed)
1/4 cup good-quality aged
balsamic vinegar
2 tablespoons
sugar
2 teaspoons cornstarch
1/4 cup dried tart
cherries**
* The U.S. Department
of Agriculture, as well as food agencies in the United Kingdom and elsewhere,
advises against washing poultry. Rinsing chicken will not remove or kill much
bacteria, and the splashing of water around the sink can spread the bacteria
found in raw chicken. Cooking poultry to 165 degrees Fahrenheit effectively
destroys the most common culprits behind food-borne illness.
** Dried cranberries could be substituted for the dried cherries.
Preparation:
Pat chicken dry with paper towels. One at a time, place the
chicken breast between two sheets of plastic wrap. Using a meat mallet, carefully pound
the chicken breasts to a uniform thickness of approximately 1/2-inch. Season on both sides
with salt and pepper.
In a large frying pan over medium-high heat, add the olive
oil. When the oil is hot, add the chicken and sauté, turning once, for 3 to 4 minutes on
each side, until golden brown. Remove from heat and transfer to a platter, cover, and keep warm.
To the same pan, add the shallot and sauté over medium-high
heat for 2 minutes or until soft; decrease heat to medium and add the pears. Continue
sautéing, stirring occasionally for 3 to 4 minutes, until the pears are soft and golden brown.
To prepare the sauce, combine chicken broth, balsamic
vinegar, sugar, and cornstarch in a small bowl. Pour over the pear mixture; add the
cherries. Increase heat to high and simmer, stirring frequently for 6 to 8 minutes or
until the sauce thickens slightly.
Return the chicken and any juices to the pan. Bring the mixture back to a simmer; decrease heat to medium.
Cook for 10 minutes or until a
meat thermometer registers an
internal temperature of 165 degrees F (juices will run clear when cut with the tip of a knife).
Taste and adjust the seasoning if necessary. Remove chicken from heat.
This
is the type of cooking and meat thermometer that I prefer and use in my cooking. I get many readers
asking what cooking/meat thermometer that I prefer and use in my cooking and baking. I, personally, use the
Thermapen Thermometer shown in the photo on the right. Originally designed for professional users, the
Super-Fast Thermapen Thermometer is used by chefs all over the world. To learn more about this excellent
thermometer and to also purchase one (if you desire), just click on the underlined:
Thermapen Thermometer.
Place the chicken on individual serving plates or on a large platter. Using a slotted spoon, mound the fruit over the top. Spoon the sauce over the fruit and
around the chicken. Serve immediately.
Makes 6 servings.
