Looking for a meal that can be on the table in thirty minutes yet is elegant enough to serve at a dinner party? This dish tastes like it came from a French bistro. Serve with wild rice and sautéed green beans.
2 medium shallots, finely chopped
2 tart apples, peeled and cut into 5 mm slices
1 cup apple juice
3/4 cup reduced-salt chicken stock
1 tablespoon Calvados (apple brandy) or apple juice
1/4 cup plain flour
1/2 teaspoon freshly ground black pepper
4 chicken breast fillets, about 150 g each
2 tablespoons reduced-fat thickened cream
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Lightly coat a large frying pan with nonstick cooking spray and set over medium-high heat. Sauté the shallots until soft, about 2 minutes. Add the apples and sauté until lightly browned, about 3 minutes. Add the apple juice, stock and Calvados. Cook, stirring, until the apples are tender, 5 minutes. Transfer to a medium bowl. Wipe the frying pan clean.
Meanwhile, combine 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.
Lightly coat the frying pan again with cooking spray and set over medium-high heat. Cook the chicken until browned and almost cooked through, about 3 minutes on each side. Return the apple mixture and any juices to the frying pan and bring to the boil. Reduce the heat and simmer for 2 minutes. Stir in the cream, remove from heat and serve.
An apple a day may not keep the doctor away, but several studies suggest a link between apple consumption and reduced risk of cardiovascular disease. Apples contain flavonoids, a group of antioxidants that protect against heart disease and cancer. They're also a good source of cholesterol-lowering soluble fibre.