Chicken and Pear Skillet Supper
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Herbs, Low-Fat, Main Dishes, Natural Sweetener, Onions,
Yield: 4 servings
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)
1 Tbs (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 Tbs (30mL) soy sauce
2 Tbs (15g) cornstarch
1/2 tsp (1g) dried, crushed thyme
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.
Drain pears; reserve 1/2 cup (120mL) liquid.
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
Sauté vegetables (including carrots) and garlic until
crisp-tender, being careful not to burn garlic.
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.
Serve over cooked white rice.
Recipe courtesy of Pacific Northwest Canned Pears
Serving Size 1 serving
Calories from Fat 56 (14%)
% Daily Value*
10%Total Fat 6g
Polyunsaturated Fat 2.1g
Monounsaturated Fat 2.4g
Sugar Alcohols 0g