Low Fat Recipes: Low-Fat Apple Cider Chicken

Low-Fat Apple Cider Chicken

Ingredients

1/4 cup Unbleached white flour
1/2 teaspoon Salt
1/4 teaspoon Freshly ground pepper
2 Whole, skinless, boneless Chicken breasts, cut into Cubes (about 1 to 1 1/2 Pounds in total)
4 teaspoon Corn oil (less if a nonstick Pan is used)
1 Yellow onion, cut in half And thinly sliced, then cut In half once more.
2 Fresh tomatoes, chopped or 14 oz can drained
1 cup Apple cider
1 Tablespoon Chopped fresh basil or 1 Teaspoon dried basil
1 teaspoon Grated orange peel (avoid The white pith underneath The skin)

Directions

Combine the flour, salt and pepper in a plastic bag. Shake the chicken, a few pieces at a time, in the flour until lightly coated. Heat the oil in a heavy pot and add the chicken. Cook until the flesh is white on all sides. (You might have to do this in several batches, so you don't crowd the chicken.) Remove the chicken from the pot and set aside.

Sauté the onion in the pot. If needed, add a little cider or some stock. Add the tomatoes and apple cider to the pot, along with the chicken. Simmer gently, covered for 20 minutes. Add the basil and orange peel, cook for 10 more minutes, and serve.
Serves 4

Per Serving: 206 calories, 24g protein, 4g fat, 18g carbohydrate, 330mg sodium, 61mg cholesterol.