Chicken with apples

    30 min

    Looking for a meal that can be on the table in 30 minutes yet is elegant enough for a dinner party? This dish looks and tastes like it comes from a fine French bistro, but with far healthier ingredients.

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    Serves: 4 

    • For the apples
    • 2 medium shallots, finely chopped
    • 2 dessert apples, peeled and cut into 5mm (¼in) slices
    • 225ml (8fl oz) apple juice
    • 175ml (6fl oz) low-sodium chicken stock
    • 1 tbsp Calvados or apple juice
    • For the chicken
    • 35g (1¼oz) plain flour
    • pepper to taste
    • 4 skinless, boneless chicken breasts, 140g (5oz) each
    • 2 tbsp whipping cream

    Prep:10min  ›  Cook:20min  ›  Ready in:30min 

    1. Lightly coat a large heavy nonstick frying pan with cooking spray or a little olive oil and set over a medium-high heat. Sauté the shallots for about 2 minutes or until soft. Add the apples and sauté for 3 minutes or until lightly browned. Add the apple juice, stock and Calvados. Cook, stirring, for about 5 minutes or until the apples are tender. Transfer to a medium bowl. Wipe the pan clean.
    2. Mix together the flour and pepper on a sheet of greaseproof paper. Coat the chicken breasts with the seasoned flour, pressing with your hands so the flour adheres and the chicken is flattened evenly.
    3. Lightly coat the frying pan again with spray or oil and set over medium-high heat. Cook the chicken for about 3 minutes on each side or until browned and almost cooked through. Return the apple mixture and any juices to the pan and bring to the boil, stirring. Reduce the heat and simmer for 2 minutes. Stir in the cream and serve.

    Some more ideas

    *Serve this dish with wild rice and green beans, with diced mango for dessert.
    *Substitute turkey fillets for the chicken breasts.
    *Stirring in cream at the end gives the sauce a satiny smoothness. Only a small amount is needed to give a satisfying richness, and this won't ruin your healthy eating goals.

    Health points

    Apples contain ellagic acid, an antioxidant substance that protects against heart disease and cancer. They also contain rutin, a chemical that teams up with vitamin C to maintain blood-vessel health.

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