Poached Chicken with Apple Chutney
Perhaps the old saying “An apple a day keeps the doctor away” isn’t so far-fetched—well, at least if you bump it up to two fruits daily.In a joint randomized controlled study between researchers in Italy and England, 40 participants with mild hypercholesterolemia who consumed two apples daily for 60 days experienced modest improvements in a handful of cardiovascular disease risk factors, including reductions in total and LDL cholesterol levels and an increase in microvascular vasodilation. Participants who consumed a calorie-matched beverage instead of the apples saw no improvements.The dynamic duo of polyphenol antioxidants and soluble fiber pectin in the crispy fall fruit are likely behind these ticker-friendly benefits. That makes this sweet and savory dish a dinner meal your heart will love.
Servings: 14
Ingredients
- 3 medium-sized apples chopped
- 1 cup chopped dried figs or dried plums
- 1 shallot finely chopped
- 2 tsp honey
- 2 tsp fresh thyme
- 1 tsp brown mustard seeds optional
- ½ tsp cinnamon
- ¼ tsp ground cloves
- 2 tsp lemon zest
- 4 6 oz chicken breasts boneless and skinless
- ½ tsp salt
Instructions
- Combine apples, figs or plums, shallot, honey, thyme, mustard seeds, cinnamon, cloves, and lemon zest in a medium-sized saucepan. Place over medium heat until apples begin to sizzle, reduce heat to medium-low and cook covered, stirring occasionally, for 15 minutes, or until apple has softened considerably.
- To poach chicken, place breasts and salt in a pot large enough that they lie flat in one layer, then add enough water to completely cover the meat by about 1 inch. Bring water to a very slight simmer with just a few bubbles breaking the surface, reduce heat to medium-low, partially cover, and cook for 15 minutes, or until meat is cooked through.
- Slice chicken breasts and serve topped with apple chutney.