Monday, September 24, 2007

Saucy Peach Chicken

Prep: 10 minutes
Cook: 20 minutes
Yield: 4 servings

4 boneless skinless chicken breast halves (4 ounces each)
1/2 teaspoon salt
1/8 teaspoon pepper
1 teaspoon canola oil
2 tablespoons brown sugar
1 tablespoon cornstarch
1/2 teaspoon dried basil
1 can (15 ounces) sliced peaches in extra-light syrup
1 tablespoon cider vinegar
1 tablespoon reduced-sodium soy sauce
2 cups hot cooked rice

Sprinkle chicken with salt and pepper. In a large nonstick skillet coated with nonstick cooking spray, cook chicken in oil over medium heat for 5-6 minutes on each side or until juices run clear.

Meanwhile, in a small bowl, combine the brown sugar, cornstarch and basil. Drain peaches, reserving syrup in a measuring cup; add enough water to measure 1 cup. Set peaches aside. Stir the syrup mixture, vinegar and soy sauce into the brown sugar mixture until smooth.

Remove chicken and keep warm. Stir syrup mixture and add to the pan. Bring to a boil; cook and stir for 2 minutes or until thickened. Return chicken to the pan. Add peaches; heat through. Serve with rice.

Tips and Tricks
I used peaches in concentrated juice rather than syrup. I also used red wine vinegar.
Make It Healthier
Serve with brown rice. Omit salt.
How Kids Can Help
Measure ingredients. Older kids can open peaches and drain.

Nutrition Facts
1 chicken breast half with 1/3 cup sauce and 1/2 cup rice equals 329 calories, 4 g fat (1 g saturated fat), 63 mg cholesterol, 510 mg sodium, 47 g carbohydrate, 2 g fiber, 26 g protein
Diabetic Exchanges
3 very lean meat, 2 starch, 1 fruit, 1/2 fat

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