Lowfat Linda's Note:
A good weekday chicken dish that takes under an hour to make (as long as you don't have to run to the store for leeks!). I adapted this recipe from the October 2008 issue of Eating Well magazine, so it's healthy as well as tasty. My 4 year old daughter told me "make this every night", so it was a big hit! The original recipe was made with skinless, boneless, trimmed chicken thighs and currant jelly -- I substituted skinless, boneless chicken breast and, as I couldn't find currant jelly, canned cranberry sauce (like for Thanksgiving). The recipe also called for fresh, peeled and diced pear, but Whole Foods has canned Bartlett pears in pear juice which saved me lots of time. I served this with my Couscous with Peas and Carrots and steamed broccoli.
My Private Note
Units: US | Metric
- 1 large leek, white and light green parts only, thinly sliced
- 4 teaspoons extra virgin olive oil, divided
- 2 lbs boneless skinless chicken breasts, cut into palm-sized pieces
- 1/2 teaspoon garlic powder
- 1 (15 ounce) can pears (halved, in juice)
- 1 cup reduced-sodium chicken broth, divided
- 3 teaspoons cornstarch
- 3 tablespoons cranberry sauce (or currant jelly)
- 1/4 cup walnuts, chopped and toasted
- 1Place sliced leek in a colander, rinse and drain well.
- 2Cut the pear halves into chunks, reserving the juice in the can.
- 3Season cut chicken with garlic powder and (optional) salt and pepper.
- 4Heat 2 t oil in a large skillet over medium-high heat.
- 5Cook chicken in skillet until golden brown and no longer pink in the center (about 4-5 minutes per side).
- 6Transfer cooked chicken to a plate and cover with tent of foil to keep warm.
- 7Reduce heat to medium and add the remaining oil and sliced leek, cooking for a few minutes until leek starts to brown and get soft.
- 8Add pear, 1/3 cup broth and 1/4 cup of juice from canned pears and simmer for several minutes.
- 9While pear and broth is simmering, whisk the cornstarch and 2/3 cup broth in a small bowl.
- 10Add cranberry sauce (or current jelly, whichever you prefer) and stir on medium heat until melted.
- 11Stir in the cornstarch mixture and bring to a boil, stirring and cook until thickened (only a minute or two).
- 12Return chicken and any accumulated juices to the pan and turn to coat with the sauce.
- 13Serve sprinkled with walnuts.
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Nutritional Facts for Healthy Chicken With Pear and Leek Sauce
Serving Size: 1 (295 g)
Servings Per Recipe: 6
- Amount Per Serving
- % Daily Value
- Calories 300.3
- Calories from Fat 75
- Total Fat 8.4 g
- Saturated Fat 1.3 g
- Cholesterol 87.7 mg
- Sodium 116.8 mg
- Total Carbohydrate 18.9 g
- Dietary Fiber 2.9 g
- Sugars 11.0 g
- Protein 37.0 g