Chicken W Pears & Blue Cheese - 28g Carbs, 6g Fiber

From: www.prevention. com and their DTOUR diabetes-friendly dishes
Juicy, fiber-rich pears and fresh thyme add a new twist to your basic
boneless chicken breasts. Cook the combo in apple cider to add moisture
and sweetness without spiking your blood sugar. Top with calcium-rich
crumbled blue cheese for a low-fat, bold-flavored bite.
Serves: 4
PREP: 20 min
COOK: 30 min
TOTAL: 50 minutes

1 1/2 Tbsp whole grain pastry flour
1/2 tsp salt
1/4 tsp freshly ground black pepper
2 large boneless, skinless chicken breast halves (6–8 oz each),
cut in half OR 4 chicken cutlets (3–4 oz each)
2 Tbsp canola oil
1 large onion, cut into wedges
2 medium pears, halved, cored, and sliced
1 (6oz bag) baby spinach
1/2 cup apple cider or apple juice
1 1/2 tsp fresh thyme leaves, or ½ tsp dried
1/2 cup crumbled reduced-fat blue cheese

1. Combine the flour, salt, and pepper in a shallow bowl. Dredge the
chicken in the mixture and set aside.

2. Heat 1 Tbsp of the oil in a large nonstick skillet over medium heat.
Add the onion and cook for 5 minutes, or until lightly browned. Add the
pears and cook for 3 minutes, or until lightly browned. Add the spinach
and cook for 1 minute, or until wilted. Place mixture on a serving plate.

3. Heat the remaining 1 Tbsp oil in the same skillet. Cook the chicken
for 6 to 8 minutes, turning once, or until browned. Add the cider and
thyme and bring to a boil. Reduce the heat to low and simmer for 5
minutes,
or until the sauce is reduced by half.

4. Place the chicken on the spinach mixture, drizzle with the cider
mixture, and sprinkle with the cheese.

Recipe Tip - -
Because most chicken breasts are so large, you can cut them in half
to get a nice-size cutlet.. If you prefer, you can simply purchase
cutlets for this recipe.

Serves: 4
Nutrition per Serving:
301 Calories, 134mg Calcium, 28g Carbs, 6g Fiber

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