How to make a blood-sugar friendly chicken sauté

Just because you're watching your blood sugar, doesn't mean you have to swear off of flavour. Try this simple chicken sauté recipe for a deceptively rich meal with the fresh sweetness of apples.

Preparation time 20 minutes; Cooking time 15 minutes; Serves 4

Ingredients:

• 450 g (1 lb) chicken tenders, trimmed, or boneless skinless chicken breasts, trimmed and cut into 1-cm-thick (1/2-in-thick) slices
• 0.5 ml (1/8 tsp) salt, or to taste
• Freshly ground pepper to taste
• 5 ml (1 tsp) olive oil
• 1 medium apple, peeled, cored and sliced (prepare just before cooking)
• 50 ml (1/4 c) finely chopped shallot (1 large)
• 3 ml (3/4 tsp) dried thyme
• 50 ml (1/2 c) apple cider or apple juice
• 300 ml (1 1/4 c) reduced-sodium chicken broth
• 7 ml (1 1/2 tsp) cornstarch
• 10 ml (2 tsp) water
• 50 ml (1/4 c) reduced-fat sour cream
• 10 ml (2 tsp) coarse-grain mustard
• 15 ml (1 tbsp) chopped fresh parsley or chives

Instructions:

1. Season the chicken with salt and pepper. Heat 10 millilitres (two teaspoons) of the oil in a large nonstick skillet over medium-high heat. Add the chicken and cook, turning from time to time, until browned and no longer pink in the centre, five to six minutes. Transfer to a plate, cover loosely with foil and keep warm. (Do not wash the skillet.)
2. Add the remaining five millilitres (one teaspoon) of oil to the skillet. Add the apple, shallot and thyme. Cook, stirring often, until apple is lightly browned, two to three minutes. Add the apple cider (or apple juice) and bring to a boil, stirring to scrape up any browned bits. Cook for 1 1/2 minutes. Add the broth and return to a boil. Cook for three minutes.
3. Mix the cornstarch and water in a small bowl. Add to the sauce and cook, stirring, until slightly thickened. Reduce heat to low. Add the sour cream and mustard. Whisk until smooth. Return the chicken and any accumulated juices to the skillet and simmer just until heated through, about one minute. Garnish with parsley (or chives). One serving is 250 millilitres (one cup).

Nutritional information per serving:

• 322 calories
• 20 g protein
• 31 g carbohydrates
• 2 g fibre
• 13 g total fat
• 4 g saturated fat
• 52 mg cholesterol
• 706 mg sodium

The next time you're craving something rich that won't blow your blood-sugar levels, reach for this recipe. Its delectable morsels of boneless chicken and generous amount of healthy-but-luxurious sauce are designed to satisfy.

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