Chicken with Apricot Glaze
Serves 4
Steamed brown rice would complement this palate-pleaser nicely.
Ingredients
1/4 cup all-purpose flour
1/8 teaspoon white pepper
4 skinless chicken breast halves with bone (about 6 ounces each), all visible fat discarded
Vegetable oil spray
1 tablespoon canola or corn oil
1/2 cup all-fruit apricot spread
16-ounce can apricot halves in extra-light syrup
2/3 cup pineapple juice
1 tablespoon dry sherry
2 teaspoons low-salt soy sauce
1 teaspoon dried marjoram, crumbled
1 teaspoon grated peeled gingerroot
1 teaspoon grated lemon zest
1/8 teaspoon red hot-pepper sauce
1 medium green bell pepper, diced
Cooking Instructions
In a medium resealable plastic bag, combine the flour and white pepper. Add several pieces of chicken. Seal. Shake to coat. Shake off the excess flour. Put the chicken with the meatier side up on a plate. Repeat with the remaining chicken. Lightly spray top with vegetable oil spray.
Heat a large nonstick skillet over medium-high heat. Pour the oil into the skillet and swirl to coat the bottom. Cook the chicken with the meatier side down for 5 to 6 minutes, or until browned. Remove from the heat. Lightly spray the top of the chicken with vegetable oil spray. Cover the chicken with the apricot spread.
Drain the apricots, reserving the liquid in a medium bowl. Quarter the apricots. Set the apricots aside.
Stir the pineapple juice, sherry, soy sauce, marjoram, gingerroot, lemon zest, and hot-pepper sauce into the apricot liquid. Stir into the chicken. Reduce the heat and simmer, covered, for 50 to 60 minutes, or until the chicken is tender and no longer pink in the center.
Stir in the bell pepper. Cook for 7 to 8 minutes.
Spoon the apricots and sauce over the chicken.
Nutrition Analysis (per serving)
384Calories
5.5 gTotal Fat
0.5 gSaturated Fat
0.0 gTrans Fat
1.5 gPolyunsaturated Fat
2.5 gMonounsaturated Fat
82 mgCholestrol
171 mgSodium
48 gCarbohydrates
2 gFiber
35 gSugar
34 gProtein
Dietary Exchanges
1/2 starch, 2 1/2 fruit, 4 lean meat
