DietDinnerLunchMain DishesRecipes

Maple Chicken with Apples and Brussels Sprouts

A hefty serving of protein

This light lunch or dinner is the perfect combination of savory, tangy and sweet. And while it’s a bit high in carbs, it balances them with a hefty serving of protein. Enjoy it alone or with a low-calorie soup

Maple Chicken with Apples and Brussels Sprouts

(serves 2-4*)


Ingredients:

  • 1 pound skinless, boneless chicken breast strips or chicken cutlets
  • 2 C brussels sprouts (frozen is fine)
  • 1/8 C currants or raisins
  • 1 large apple
  • 2 T olive oil
  • 3 T red wine vinegar
  • 1 T maple syrup (make sure it’s REAL maple syrup, not just “maple flavored”)
  • ½ t salt
  • ¼ t pepper

To make:

Heat 1 t of the oil over medium-high heat. Add the chicken and sprinkle with half the salt and half the pepper; cook for about 3 minutes, then turn and cook another 3 minutes. Test for doneness by inserting a fork into the thickest part; if the juice runs clear, it’s done. If there is any hint of pink, continue cooking for another 1 minute on each side then test again. Repeat as necessary.

 

While the chicken cooks, shred the Brussels sprouts (if using frozen, do this before thawing them). Quarter and core the apple, then chop the quarters into bite-sized pieces. In a serving bowl, combine 1 T of the vinegar and the remaining oil, salt, and pepper. Mix well and toss with the sprouts, apples, and currants/raisins.

When the chicken is done, remove it from the pan. Add the remaining vinegar and the maple syrup to the pan. Bring to a boil and cook until the liquid is reduced to about 3 tablespoons; remove from heat and return the chicken to the pan. Coat the chicken with the maple mixture, turning several times to ensure each piece is evenly coated. 1 serving = 4 ounces; serve with the sprout/apple slaw as a side.

*Nutritional info given applies to serving for 2.

Although this is the same recipe as the one found in the DWD Blueprint recipe books, the DWD recipe is intended to serve 4. Eating a larger portion of this meal while you’re on the DWD diet will push your calorie count far out of range. If you’re currently using the DWD system, please use the recipes and number of servings included with the program.

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