This wonderful fall recipe is just right for
those chilly evenings when you feel like having something hearty yet
low in fat.
1/4 c Unbleached white flour
1/2 t Salt
1/4 t Freshly ground pepper
2 Whole, skinless, boneless Chicken breasts, cut into Cubes (about 1
to 1 1/2 Pounds in total)
4 t Corn oil (less if a nonstick Pan is used)
1 Yellow onion, cut in half And thinly slsiced, then cut In half once
more 2 Fresh tomatoes, chopped or 14 oz can drained
1 c Apple cider
1 T Chopped fresh basil or 1 Teaspoon dried basil
1 t Grated orange peel (avoid The white pith underneath The skin)
Combine the flour, salt and pepper in a plastic
bag. Shake the chicken, a few pieces at a time, in the flour until lightly
coated. Heat the oil in a heavy pot and add the chicken. Cook until
the flesh is white on all sides. (You might have to do this in several
batches, so you don't crowd the chicken.) Remove the chicken from the
pot and set aside. Saute the onion in the pot. If needed, add a little
cider or some stock. Add the tomatoes and apple cider to the pot, along
with the chicken. Simmer gently, covered for 20 minutes. Add the basil
and orange peel, cook for 10 more minutes, and serve.
Per Serving: 206 calories, 24g protein, 4g fat,
18g carbohydrate, 330mg sodium, 61mg cholesterol.
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