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Autumn Chicken in Cider Sauce with Roasted Vegetables
By cynthiabrown | August 25, 2008
Makes 2 (4-block) meals
Roasted Vegetables
1 CARB
4 cups frozen broccoli, carrot, and cauliflower combo
2 T chopped jarred garlic
6 FAT
4 t extra-virgin olive oil
½ t dried thyme
½ t dried basil
½ t dried oregano
Salt and pepper
Chicken
½ cup frozen chopped onions
1 T chopped jarred garlic
salt and pepper to taste
8 Protein, 2 FAT
8 oz fresh chicken tenderloins
1 CARB
½ cup dry white wine
1 CARB
1/3 cup apple cider
1 CARB
1/3 cup unsweetened applesauce
1 cup chicken stock
4 CARBS
2 cups Campbell’s 98% fat-free condensed cream of celery soup
Instructions:
1. To make the vegetables, preheat the oven to 450 F. Spray a cookie sheet with olive oil cooking spray. In a medium bowl, toss the vegetables evenly on the cookie sheet and spray them lightly with olive oil cooking spray. Roast until slightly charred, about 15 minutes.
2. To make the chicken, spray a large nonstick skillet with olive oil cooking spray. Add the onions, garlic and a sprinkle of salt and pepper and sauté over medium heat until translucent, 3-4 minutes. Add the chicken and cook 4-5 minutes, turning once to brown both sides. Add the wine, bring to a boil, and simmer 2-3 minutes or until desired consistency. Taste and season with salt and pepper as desired.
Topics: Nutrition |