Apple Braised Chicken

Ingredients

Fat Free Cooking Spray
1 pound boneless, skinless chicken breast, four 4-oz pieces
2 Tbsp all-purpose flour
1 large onion, sliced
2 medium apples, firm, cored and sliced
1 cup of light apple juice
1 cup fat-free chicken broth
1/2 tsp. salt
1/2 tsp ground ginger
2 tsp cornstarch

Instructions

Spray a large, heavy-bottomed skillet, with non-fat cooking spray. Heat the skillet on high heat. Toss chicken with frour in a medium bowl, patting off excess. Place chicken in skillet and brown well on both sides. Remove chicken from pan and set aside.

Reduce stove temperature to low and add onion to skillet. Saute, stirring often, until onion is tender and lightly browned.

Stir in apples, cider, chicken broth, salt, ginger and chicken. Bring to a simmer, cover and cook for 30 minutes. Use a slotted spoon to transfer chicken, onions and apples to a serving dish.

In a small bowl, whisk together cornstarch and 2-3 tablespoons of pan juices. Combine cornstarch mixture with remaining pan juices, whisking constantly. Simmer for one minute. Pour sauce over chicken and serve.

Yields 1 chicken breast and about 3/4 cup of apple-onion mixture per serving.
Calories Per Serving = 241
Fat Grams Per Serving = 3