Apple Prune Chicken




I often use dried fruit in my savory sauces to create a luscious glaze and in this case, I used unsweetened prunes. They simmer together with the apples and apple cider in the oven and the combination achieves a fat-free richness that is finger-licking delicious! This simple dish is quick and easy and is an absolute delight. I like to serve it over quinoa, along with oven-roasted squash and Brussels sprouts.




Ingredients
2 Tbsp olive oil
2 free-range organic whole chicken breasts, skin removed, halved
¼ cup whole wheat pastry flour
4 cloves garlic, thickly sliced
1 medium apple, rinsed, not peeled, sliced
1 ½ cup 100% apple cider (no added sugar)
⅓ cup water
½ cup pitted prunes (no added sugar)
½ tsp salt
Fresh ground pepper to taste

Instructions
Preheat oven to 350º F.
Rinse the chicken and pat dry. Sprinkle with a little salt and pepper.
Place flour on a flat plate and dip each piece of chicken in the flour on both sides. Set aside. Discard extra flour.
Drizzle the olive oil in a shallow baking pan that can also go on top of the stove over medium to high heat and briefly sauté the floured chicken breasts on both sides, long enough (3-4 minutes) to brown them slightly, but leaving them uncooked (the golden top will come later in the oven).
Remove the slightly browned chicken from the pan and set aside on a plate.
Sauté the sliced garlic and apples in the same pan for a couple minutes.
Add the cider, water, prunes, salt and pepper to the pan and bring to a boil.
Reduce the heat and simmer for 5 minutes.
Place the chicken back in the baking pan with the apple-prune-garlic mixture.
Spoon some of the liquid over the chicken and place the baking pan in the preheated oven for 15 minutes, uncovered.
Turn each piece once and bake for an additional 10 to 15 minutes until the chicken is tender and the sauce is thick and glistening.
Crush the prunes and some of apples (leave some intact for garnish) in the pan, so they become part of the sauce (optional).


This recipe originally appeared on Cuisinicity.com.

By Catherine Katz, Ph.D.| September 17, 2017
Categories:  Recipes
Keywords:  Cuisinicity

About the Author

Catherine Katz, Ph.D.

Catherine Katz, Ph.D.

Catherine is the founder of Cuisinicity- Love the Food That Loves You Back, a website where good food and good health come together in a way that is feasible for today’s busy families, as it has been for hers (Catherine and her husband, Nutrition expert Dr David L. Katz, have 5 children!). Catherine’s recipes have been widely featured in national media, including ABC News, O Magazine, Eating Well, Prevention Magazine, Woman’s World, Fitness, Shape, and many others. She is the co-creator of the Nutrition Detectives™ food label literacy program, now in use by thousands of schools all over the world and has collaborated in the production of other health promotion programming, including the Unjunk Yourself® music video program.



 

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