This simple pan-fried chicken features delectable morsels of boneless chicken and a generous amount of sauce that tastes deceptively rich, thanks to tart, fresh apples and a small amount of reduced-fat sour cream. You could substitute lean butterfly pork steaks for the chicken.
Patsy Jamieson, Diane Temple
500 g skinless chicken tenderloins, trimmed of visible fat, or 500 g boneless skinless chicken breasts, trimmed of visible fat and cut into 1-cm-thick slices
freshly ground black pepper to taste
1 tablespoon olive oil
1 medium apple, peeled, cored and sliced (prepare just before cooking)
1 large shallot, finely chopped
2 teaspoons fresh thyme leaves
½ cup apple cider or apple juice
1¼ cups reduced-salt chicken stock
1½ teaspoons cornflour
2 teaspoons water
¼ cup reduced-fat sour cream
2 teaspoons wholegrain mustard
1 tablespoon chopped fresh parsley or chives
steamed carrots and broccolini (tenderstem broccoli), to serve
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Season chicken with pepper. Heat 2 teaspoons of the oil in a large non-stick frying pan over medium-high heat. Add chicken and cook, turning from time to time, until browned and no longer pink in the centre, 5 to 6 minutes. Transfer to a plate, cover loosely with foil and keep warm. (Do not wash the frying pan.)
Add the remaining oil to the frying pan. Add apple, shallot and thyme. Cook, stirring often, until apple is lightly browned, 2 to 3 minutes. Add apple cider (or apple juice) and bring to the boil, stirring to scrape up any browned bits. Cook for 2 minutes. Add stock and return to the boil. Cook for 3 minutes.
Mix cornflour and water in a small bowl. Add to sauce and cook, stirring, until slightly thickened. Reduce heat to low. Add sour cream and mustard. Whisk until smooth. Return chicken and any accumulated juices to the frying pan and simmer just until heated through, about 1 minute. Garnish with parsley (or chives) and serve with carrots and broccolini.