I’m always on the lookout for gluten free recipes that need very little substitutions around my food sensitivities. This one from the February 2011 issue of Prevention magazine if perfect since all I’d have to do is swap out the Brussels sprouts and onion for something else. I recently read in Cooking Light that fennel is a great substitute for onions, so I’d try that. And since I can’t think of anything to replace the sprouts, I’d just add more apples and sweet potatoes.
What’s also nice about this healthy recipe is that it can be made in about 30 minutes and you only need one pan. It’s a easy school night dish for busy – and hungry – families.
Serve with some gluten free sides like rice or quinoa or a green salad, if you wish.
Chicken, Sweet Potato, and Apple Skillet
From Prevention Magazine
- 1 pound boneless, skinless chicken breasts, cut into 1/2" cubes
- 4 teaspoon olive oil
- 3 slices 30% less fat center cut bacon, chopped
- 1 1/2 cups Brussels sprouts, trimmed and quartered
- 1 medium sweet potato (8 ounces), peeled and cut into 1/2" cubes
- 1 medium onion, chopped
- 2 Golden Delicious apples, peeled, cored, and cut into 3/4" cubes
- 4 cloves garlic, sliced
- 1 tsp chopped fresh thyme or 1/4 tsp dried
- 1/4 tsp ground cinnamon
- 1 cup reduced-sodium chicken broth
- 1/8 teaspoon salt
- Season chicken lightly with salt.
- Heat 2 teaspoons of the oil in large nonstick frying pan or cast-iron skillet over medium-high heat.
- Add chicken and cook until lightly browned and cooked through, about 5 minutes. Transfer to plate.
- Return pan to heat and add remaining 2 teaspoons oil. Stir in bacon and cook until starting to brown, about 2 minutes.
- Add Brussels sprouts, sweet potato, and onion. Cook, stirring occasionally, until crisp-tender, about 5 minutes.
- Stir in apples, garlic, thyme, and cinnamon. Cook 3 minutes.
- Pour in 1/2 cup of the broth, bring to a boil, and cook until evaporated, about 2 minutes. Add reserved chicken and remaining 1/2 cup broth.
- Season with the salt and black pepper as needed.
- Cook until hot, about 2 minutes.
- 309 calories
- 29 g protein 28 g carbs
- 5 g fiber
- 9.5 g fat
- 2 g saturated fat
- 459 mg sodium
Weight Watchers POINTS = 6
This Mama’s tips
- If you are trying to avoid salt, use a Mrs. Dash seasoning blends instead. Garlic & Herb, Onion & Herb, Lemon Pepper or Caribbean Citrus would be good choices.