Brandy Chicken with Apples

This dinner is another great one from "Cook Smart for a Healthy Heart." Serve with wild rice and green beans.

2 medium shallots, finely chopped
2 tart apples, peeled and cut into 5 mm slices
1 cup of apple juice
3/4cup reduced-salt chicken stock (liquid!)
1 tbsp Calvados (apply brandy or apple juice-we just used regular brandy)
1/4 cup all-purpose flour
1/2 tsp freshly ground black pepper
4 chicken breasts, about 150 g each
2 tbsp reduced fat cream (we just used regular table cream)

1. Lightly coat a large frying pan with non-stick cooking spray (a healthy recipe for that which does not include preservatives, etc. is just a bit of whatever cooking oil you have in a spray bottle) and set over medium-high heat. Saute the shallots until soft, about 2 minutes. Add the apples and saute until lightly browned, about 3 minutes. Add the apple joice, stock, and Calvados. Cook, stirring, until the apples are tender, 5 minutes. Transfer to a medium bowl. Wipe the frying pan clean.

2. Meanwhile, combine the flour and pepper in a shallow dish. Coat the chicken breasts with the seasoned flour, pressing with your hands so the flour adheres and the chicken is flattened evenly.

3. 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 (ours took longer as we had bigger pieces). Return the apple mixture and any juices to the frying pan and bring to a boil. Reduce the heat and simmer for 2 minutes. Stir in the cream, remove from heat, and serve.

Nutrition Info:

365 calories
40 g protein
13 g total fat
4 g saturated fat
127 mg cholesterol
20 g total carbohydrate
13 g sugars
1 g fibre
247 mg sodium