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
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8
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boneless skinless chicken thighs
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8
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Salt and freshly ground black pepper
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2 tsp
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canola oil, divided
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10 mL
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1/2 cup
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orange juice
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125 mL
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2
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large cooking apples, chopped
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2
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1
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large pear, chopped
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1
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1/2 cup
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halved seedless grapes
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125 mL
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3
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thin slices gingerroot (optional)
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3
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1
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4-inch (10 cm) cinnamon stick (optional)
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1
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2 tbsp
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chopped fresh parsley
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30 mL
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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.
Nutrition & Notes
Nutrition Information
Valeur nutritive
% Daily Value
% valeur quotidienne
Amount
Teneur
Calories / Calories
280
Saturated / saturés
1.7 g
+ Trans / trans
Cholesterol / Cholestérol
95 mg
19%
Sodium / Sodium
460 mg
10%
Carbohydrates / Glucides
30 g
Sugars / Sucres
22 g
Protein Protéines
23 g
4%
Vitamin A / Vitamine A
38%
Vitamin C / Vitamine C
Very high in: Zinc and niacin
High in: Magnesium, vitamin C, vitamin B6 and riboflavin
Diabetes Food Choice Values:
1 1⁄2 Carbohydrates
3 Meat & Alternatives
Variation
To add a rich red color to the sauce, add 2 tbsp (30 mL) dried cranberries with the other fruit.
Deglazing is a process whereby any flavorful browned and caramelized bits that have formed during the cooking process are scraped up from the pan. To deglaze, you add liquid to the pan, scrape up the brown bits and then stir to incorporate them into the liquid, capturing their flavor.
Contributor
Christine D. Lee, British Columbia