Fruity Sauteed Chicken

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This dish uses the natural juices from fruit to lend a delicate flavor to the tender chicken. It’s a great example of how to include more fruit in your diet throughout the day.

Ingredients

8boneless skinless chicken thighs8
Salt and freshly ground black pepper
2 tspcanola oil, divided10 mL
1/2 cuporange juice125 mL
2large cooking apples, chopped2
1large pear, chopped1
1/2 cuphalved seedless grapes125 mL
3thin slices gingerroot (optional)3
14-inch (10 cm) cinnamon stick (optional)1
2 tbspchopped fresh parsley30 mL
Serve over cooked whole wheat couscous or brown rice.

Instructions

Step 1
Sprinkle chicken with a pinch each of salt and pepper. In a Dutch oven or large pot, heat 1 tsp (5 mL) oil over medium-high heat. Add half the chicken and cook, turning once, for 3 to 4 minutes per side or until lightly browned. Transfer to a bowl and set aside. Add the remaining oil to the pot and brown the remaining chicken. Return all chicken and any accumulated juices to the pot.

Step 2
Add orange juice and deglaze the pot, scraping up any brown bits. Stir in apples, pear, grapes, cinnamon stick (if using), ginger (if using), 1/2 tsp (2 mL) salt and 1/2 tsp (2 mL) pepper; bring to a boil. Reduce heat to medium, cover and simmer for 15 minutes or until fruit is soft. Uncover and simmer for 5 minutes or until sauce is slightly thickened and juices run clear when chicken is pierced. Discard cinnamon stick and ginger. Serve garnished with parsley.

Reference: cookspiration.com

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Dietitian Nalini, winner of Best Diet Consultant in Chandigarh award for 2 consecutive years – 2014 and 2015, has helped hundreds of people achieve their weight loss goals. A Post Graduate in Clinical Nutrition and Dietetics, Nalini says that in order to lose weight effectively, you have to eat!

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