Recipe of the Day: Pan-Braised Chicken
Four (5-ounce) boneless, skinless chicken breast halves, preferably of similar size
2 to 3 teaspoons ground cumin
Freshly ground black pepper
3 cloves garlic
1-1/2 to 2 cups packed mixed dried fruits, such as prunes, apricots, apples and cherries
16 brine-cured, pitted green olives (optional)
2 tablespoons olive oil
1 cup dry white wine, such as sauvignon blanc
1 cup low-sodium chicken broth
1 teaspoon flour
Trim the tenderloin strips and any visible fat from the chicken breast halves; reserve the tenderloins for another use. Rub the chicken on all sides with cumin and salt and pepper to taste.
Finely chop the garlic, and coarsely chop the mixed fruit into chunks, if desired. Use a knife to lightly smash the olives, if using.
While you are chopping, heat the oil in a large nonstick skillet over medium heat. Add the chicken and cook for 3 minutes on each side, making sure both sides have browned nicely. Push the chicken to the side of the skillet or transfer some of it to a plate near the stove, then add the garlic and cook, stirring, for 30 seconds. Add the dried fruits, wine, broth and olives, if using; increase the heat to medium-high and bring to a boil. Return the chicken to the skillet as necessary and reduce the heat to medium; cook, uncovered, for 15 minutes or until the chicken is just cooked through.
While the mixture is cooking, remove a few tablespoons of the hot liquid and combine in a small cup with the flour, stirring to form a slurry.
Divide the chicken breast halves among individual plates. Increase the heat to medium-high to bring the sauce to a boil; add the slurry and cook, stirring constantly, for 3 to 4 minutes; the sauce should thicken slightly. Spoon the sauce and fruit over the chicken. Serve immediately.
NUTRITION Per serving: 230 calories, 23 g protein, 4 g carbohydrates, 8 g fat, 1 g saturated fat, 53 mg cholesterol, 151 mg sodium, 0 g dietary fiber