The Recipe's Story
My mom took cooking classes when I was a child. There were a few recipes she brought home that I enjoyed so much I had to make sure I got a copy of before I left the nest. This is one of them...in part. The filling to this chicken dish is amazingly flavorful and so simple. However, the original recipe has you wrap the chicken and fruit with dough and top it with an apricot glaze. The time it takes to make it does not allow it to be a regular menu item in my house. Therefore, I cut out the fancy pastry and opted for a simple chicken dish over rice. It is quick, easy, and much lower in calories.
The dried fruit and rice in this meal give you lots of fiber and flavor. Cranberries are a great source of antioxidants, vitamin C, and has an antibacterial effect on the body. Prunes are rich in vitamin A and K, potassium, copper, boron and magnesium. Onions have vitamin C as do apples. Brown rice is a fiber filled health with lots of manganese and selenium. Chicken, when the skin is removed, is a low fat protein. This dish is a health way to consume a well rounded meal.
Chicken and Fruit Compote
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1 granny smith apple, cut into 1/2 inch cubes
1 cup cup onion, diced
4 oz. dried apricots, diced
4 oz. dried prunes, diced
4 oz. dried cranberries
1/2 lb boneless, skinless chicken breast
1 tsp. oregano
1 T. olive oil
2 cups brown rice
2 cloves garlic, minced
1/2 cup low sodium chicken broth
1. Cook the rice according to directions.
2. Heat the 1 tsp. olive oil in a large skillet over medium heat. Add the onion and saute until transparent, about 4 min. Add the garlic, apples and dried fruit and chicken broth. Simmer uncovered until the fruit plumps, about 8 min.
3. Meanwhile, in a small skillet heat 1 tsp. olive oil over medium heat. Season the chicken with salt, pepper, and the oregano. Add to the heated skillet and brown the chicken on all sides. Add to the fruit mixture. Stir to combine and allow to cook for an additional 5 minutes until the flavors combine. Remove from heat.
4. Serve 1/2 cup of rice topped with 1/4 of the fruit and chicken mixture.
Servings: 4
Calories: about 449 per serving
4 oz. dried apricots, diced
4 oz. dried prunes, diced
4 oz. dried cranberries
1/2 lb boneless, skinless chicken breast
1 tsp. oregano
1 T. olive oil
2 cups brown rice
2 cloves garlic, minced
1/2 cup low sodium chicken broth
1. Cook the rice according to directions.
2. Heat the 1 tsp. olive oil in a large skillet over medium heat. Add the onion and saute until transparent, about 4 min. Add the garlic, apples and dried fruit and chicken broth. Simmer uncovered until the fruit plumps, about 8 min.
3. Meanwhile, in a small skillet heat 1 tsp. olive oil over medium heat. Season the chicken with salt, pepper, and the oregano. Add to the heated skillet and brown the chicken on all sides. Add to the fruit mixture. Stir to combine and allow to cook for an additional 5 minutes until the flavors combine. Remove from heat.
4. Serve 1/2 cup of rice topped with 1/4 of the fruit and chicken mixture.
Servings: 4
Calories: about 449 per serving
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