Well, it’s been awhile since I posted to D-Feast Friday that was started by Lorraine at This is Caleb in the summer of 2010. The list is now up to almost 200 recipes. It’s a place I go to when I’m stuck for what to cook up for dinner, and I know that it’s a tried and tested recipe that I know will turn out great! I posted on Facebook the other day that I was making this up for dinner – they drooled over their keyboard with comments to me - so here it is for you to all try. Note – this is not my family secret recipe, but from Chatelaine - and it can be made under 30 minutes! I’ve tweaked the recipe abit to suit my taste / health preferences, so you’ll find my changes within (brackets). Enjoy!
PEPPERY MAPLE CHICKEN
1 tbsp / 15 mL butter (I use olive oil)
4 skinless, boneless chicken breasts or 8 skinless, boneless thighs (my preference is thighs due to price)
1 cup / 250 mL chicken broth
1 tsp / 5 mL crumbed rosemary leaves (I use fresh plus abit more – but am sure dried will work)
½ tsp / 2 mL coarsely ground black pepper or 1 tsp / 5 mL black peppercorns, crushed (I tend to use more then asked for as I like pepper)
2 tbsp / 30 mL pure maple syrup
- Melt butter in a large frying pan over medium-high heat. Add chicken and sauté until golden, 3-4 minutes per side. Pour in chicken broth, then scrape up and stir in any brown bits from pan bottom. Sprinkle with rosemary, pepper and generous pinches of salt (if you are on a low sodium diet – you can eliminate this step). Bring to a boil, stirring occasionally.
- Reduce heat to medium low. Simmer, covered, turning halfway through, until chicken feels springy when pressed, about 10 minutes. Remove to a plate and cover with foil to keep warm. Add maple syrup to pan juices. Increase heat to high. Boil, uncovered, from 6-8 minutes, stirring occasionally until reduced to about 1/3 cup / 75 mL (WARNING: watch carefully after 3-4 minutes – first time I made this just about reduced sauce to nothing – I just added abit of boiling water after taking pan off burner and all was saved). Pour sauce over chicken (lick spoon afterwards – yum). Fantastic with mashed potatoes and green beans.
The original recipe which serves 4 – states the following nutrient information per serving: 31 g PROTEIN, 5 g FAT, 7 g CARBS, 327 mg SODIM, 0.2 g FIBRE, 22 mg CALCIUM, 206 CALORIES