Ingredients

  • 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


Directions

  1. 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.
  2. 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.
  3. 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.
  4. 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.


Recipe Yield: Yield: 4 servings`` Serving Size: 1/4 of recipe

Nutritional Information Per Serving:

Calories: 239
Fat: 5 grams
Sodium: 256 milligrams
Cholesterol: 67 milligrams
Protein: 28 grams
Carbohydrates: 20 grams

Diabetic Exchanges

1 Fruit, 4 Very Lean Meat, 1 Fat



Book Title: The Eating Well Diabetes Cookbook

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