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Sauté of Chicken with Apples and Leeks

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@@@@@ Saute of Chicken with Apples and Leeks - 20g carbs 4 boneless, skinless chicken breast halves (1-1/4 pounds), trimmed of fat 3 teaspoons extra-virgin olive oil, divided 1/4 teaspoon salt, or to taste Freshly ground pepper, to taste 2 large leeks, white parts only, washed and cut into julienne strips (2 cups) 2 large cloves garlic, minced 1 tablespoon sugar 2 teaspoons minced fresh rosemary or 1/2 teaspoon dried 1/4 cup cider vinegar 2 firm tart apples, such as York or Granny Smith, peeled, cored and thinly sliced 1 cup reduced-sodium chicken broth



Place chicken breasts between 2 sheets of plastic wrap. Use a rolling pin or a small heavy pot to pound them to a thickness of 1/2 inch. Heat 1-1/2 teaspoons oil in a large nonstick skillet over medium-high heat. Season the chicken breasts with salt and pepper and add to the pan. Cook until browned on both sides, 4 to 5 minutes per side. Transfer to a plate and keep warm. Reduce the heat to low. Add the remaining 1-1/2 teaspoons oil and leeks. Cook, stirring, until the leeks are soft, about 5 minutes. Add garlic, sugar and rosemary and cook until fragrant, about 2 minutes more. Increase the heat to medium-high, stir in vinegar and cook until most of the liquid has evaporated. Add apples and broth and cook, stirring once or twice, until the apples are tender, about 3 minutes. Reduce the heat to low and return the chicken and any juices to the pan. Simmer gently until the chicken is heated through. Serve immediately. Yield: 4 servings Serving Size: 1/4 of recipe

Calories: 239 Protein: 28 g Sodium: 256 mg Cholesterol: 67 mg Fat: 5 g Carbohydrates: 20 g Exchanges: 1 Fruit, 4 Very Lean Meat, 1 Fat

Source: The Eating Well Diabetes Cookbook



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