Chicken Recipes

CHICKEN AND PEAR SKILLET DINNER

INGREDIENTS
1 can (16 oz. or 455g) canned pears in juice or light syrup
12 oz. (340g) boneless, skinless chicken breast, 1/4-inch (0.5cm) thick
1 Tbsp (15mL) vegetable oil
3 cups (450g) mixed vegetables such as onions, red and green peppers, celery, bok choy, carrots
2 cloves garlic, minced
1/4 cup (60mL) dry white wine
2 Tbsp (30mL) soy sauce
2 Tbsp (15g) cornstarch
1/2 tsp (1g) dried, crushed thyme

1. In a small saucepan, add carrots to 1/4 cup (60mL) boiling water. Simmer about 2 minutes until carrots are crisp-tender. Set them aside.

2. Drain pears; reserve 1/2 cup (120mL) liquid.

3. Cut chicken into 2-inch (5cm) strips. Heat oil in a 10-inch (25cm) skillet or wok; quickly brown chicken over high heat. Remove chicken from skillet and set aside.

4. Sauté vegetables (including carrots) and garlic until crisp-tender, being careful not to burn garlic.

5. Return chicken to the pan. Combine reserved liquid, wine, soy sauce, cornstarch and thyme; mix well. pour mixture into skillet and stir-fry until sauce thickens. Add pears and gently stir-fry 1–2 minutes until pears are thoroughly heated.

6. Serve over cooked white rice.

NUTRITION FACTS
Calories: 278
Fat: 8g
Cholesterol: 49mg
Carbohydrate: 27g
Protein: 22g
Fiber: 4g
Sodium: 730mg