Lisa, you recently asked for some healthy recipes. Have been experimenting with a new weight watcher cookbook and will send good ones as we try them. This one was a hit: sounds busy but really wasn't and I would double the apple cider and vinegar to make more sauce, as Dave likes more sauce on noodles and use 2 apples.
Chicken with Apples and Cider
2 Tbs. veggie oil
1 granny smith apple, cored and sliced
1 tbs. packed dark brown sugar
4 (4 oz.) skinless boneless chicken breasts
1/4 teasp. each cinnamon, salt, pepper
1 medium onion, thinly sliced and separated into rings
1/2 cup cider vinegar
2 cups hot cooked wide noodles
1-in a large nonstick skillet over med. heat, heat 1 tbs. of the oil. Saute the apple until lightly browned, about 5 minutes. Sprinkle with the brown sugar, cook, stirring frequently, until tender, 3-5 minutes longer. transfer to a plate.
2-On a sheet of wax paper, sprinkle the chicken with the cinnamon, salt, and pepper. In the skillet, heat the remaining oil. Saute the chicken until browned, 4-5 minutes on each side, transfer to another plate.
3-In the skillet, cook the onion, covered, until tender, 6-8 min.; stir in the cider and vinegar. Reduce the heat and simmer 2 minutes. Return the chicken to the skillet; simmer, spooning the sauce over the chicken, until chicken is cooked through and the liquid is reduced by half, 4-5 minutes.
4-Return the apples to the skillet; cook until heated through, about 2 minutes. Arrange the noodles on a platter; top with the chicken mixture, pouring any remaining juices over chicken.
per serving 1 chicken breast 1/2 cup noodles and 1/4 cup sauce: 352 calories, 11 gm. fat, 1 gm sat fat, 89mg chol. 273 mg sodium 36g Carb. 2 g fiber, 27 g Protein, 35mg Calc.
Recipe #2 Orange-Crumbed Baked Chicken
tasted like chicken tenders-I tried it with lemon instead of orange
Makes 4 servings
2 tbs. orange juice
2tbs. dijon mustard
1/4 teasp salt
3/4 cup whole wheat cracker crumbs
1 tbs. grated ornage zest
1 shallot, finely chopped
1/4 teasp. freshly ground pepper
4 (3 ounce) skinless boneless chicken thighs (I used chicken tenders)
1-Preheat the oven to 350 F. spray a nonstick baking sheet with nonstick cooking spray
2-In a small bowl, combine the orange juice, mustard, and salt. On a sheet of wax paper, combine the cracker crumbs, orange zest, shallot, and pepper, Brush the chicken on both sides with the mustard mixture, then dredge in the crumbs, firmly pressing the crumbs to coat both sides. Place the chicken on the baking sheet,. bake 15 minutes; turn over and bake until cooked through, 15-20 minutes longer. With the chicken tenders, this was an eat with your fingers meal, perfect for your little munchkins.
Per serving 1 thigh 179 cal, 4 g fat, 1 g sat fa, 1 g trans fat, 59mg chol. 518mg sodium, 20 g total carb, 3 g fiber, 16g Prot, 1mg calc.
ENJOY! Melody