A quick dinner recipe: chicken with apples

Looking for a meal that can be on the table in 30 minutes yet is elegant enough for a dinner party? This dish looks and tastes like it comes from a fine French bistro, but with far healthier ingredients.

• Preparation time: 10 minutes.
• Cooking time: 20 minutes.
• Serves 4.

Ingredients:

Apples

• 2 medium shallots, finely chopped
• 2 tart apples, peeled and cut into 0.5-cm (1/4-in) slices
• 250 ml (1 c) apple juice
• 175 ml (3/4 c) reduced-sodium chicken broth
• 15 ml (1 tbsp) apple brandy or apple juice

Chicken

• 125 g (1/2 c) all-purpose flour
• Salt to taste
• 2 ml (1/2 tsp) freshly ground black pepper
• 4 skinless, boneless chicken breast halves, 150 g (5 oz) each
• 30 ml (2 tbsp) heavy cream

Instructions:

1. Lightly coat a large heavy nonstick skillet with nonstick cooking spray and set over medium-high heat. Sauté shallots until soft, about 2 minutes. Add apples and sauté until lightly browned, about 3 minutes.
2. Add apple juice, broth and apple brandy. Cook, stirring, until apples are tender, about 5 minutes. Transfer to medium bowl. Wipe skillet clean.
3. Meanwhile, combine flour, salt and pepper on sheet of wax paper. Coat chicken breasts with seasoned flour, pressing with your hands so flour adheres and chicken is flattened evenly.
4. Lightly coat skillet again with cooking spray and set over medium-high heat. Cook chicken until browned and almost cooked through, about 3 minutes on each side. Return apple mixture and any juices to skillet and bring to a boil.
5. Reduce heat and simmer 2 minutes. Stir in cream and remove from heat.

• Apples contain ellagic acid, an antioxidant substance that protects against heart disease and cancer.
• They also contain rutin, a chemical that teams up with vitamin C to maintain blood-vessel health.

Each serving provides:

Key nutrients: 320 calories, 50 calories from fat, 5 g fat, 3 g saturated fat, 0 g trans fat, 35 g protein, 33 g carbohydrates, 3 g fibre, 120 mg sodium.

Blood pressure nutrients: 10 mg vitamin C, 53 mg magnesium, 626 mg potassium, 43 mg calcium.

• Substitute turkey cutlets for chicken breasts.
• Stirring in a smidgen of heavy cream at the end gives the sauce a lush satiny smoothness. A small amount adds a satisfying richness to sauces without ruining your healthy eating goals.

Keep this recipe in mind and try pairing it with wild rice and sautéed green beans, and diced mango for dessert.