High-Fiber Pear-Glazed Ginger Chicken
Feel free to trade bok choy for a combination of celery and spinach in this chicken recipe.
- 2 tablespoons flour
- 1/4 teaspoon salt
- 1/4 teaspoon freshly ground black pepper
- 4 skinless, boneless chicken breasts
- 1 cup low-sodium chicken broth
- 3/4 cup pear nectar
- 2 tablespoons olive oil, divided
- 1 cup chopped scallions, divided
- 1 tablespoon chopped ginger
- 2 large Asian pears, peeled, cored, and cut into 1/2-inch-thick slices
- 1 cup baby bok choy, halved lengthwise
- 2 tablespoons chopped cilantro
- Combine flour, salt, and pepper. Lightly dredge chicken in flour mixture; set aside any remaining mixture. In a small bowl, combine broth and nectar.
- In a large nonstick skillet, heat 1 tablespoon oil over high heat until hot but not smoking. Add chicken, reduce heat to medium-high, and saute for about 2 minutes on each side or until golden. Transfer chicken to a plate. Add remaining 1 tablespoon oil to skillet. Add 1/2 cup scallions and ginger, and cook over medium heat for about 30 seconds or until beginning to brown. Stir in reserved flour mixture and cook, stirring, for 15 seconds. Stir in broth mixture, increase heat to high, and bring to a boil, stirring until thickened.
- Return chicken to skillet, along with any juices. Reduce heat to medium-low, cover, and cook for 1 to 2 minutes on each side until chicken is just cooked through. Divide chicken among four plates.
- Add pears and bok choy to skillet, raise heat to high, and bring to a boil. Cover, reduce heat to medium, and simmer for 1 to 2 minutes until pears and bok choy are crisp-tender. Stir in cilantro. Divide mixture over ginger chicken. Garnish with remaining scallions.
- Nutritional information is based on using 1 pound boneless, skinless chicken breasts.
Per serving: 303 kcal cal., 10 g fat (2 g sat. fat), 28 g carb., 6 g fiber, 18 g sugar, 26 g pro., 56 mg calcium, 1 mg iron. Percent Daily Values are based on a 2,000 calorie diet