Intelligent eating

View PDF

Maple-walnut chicken

Recipe by Diana Swift, Nutritional analysis by Susie Langley, RD Photos by Bao Dang

Sweet-and-sour fall supper with a Canadian twist

Excellent source of lean protein and of unsaturated fats, which help lower blood cholesterol levels.

½ cup (125 mL) reduced-sodium chicken broth ½ (125 mL) cup water 1 small clove garlic, peeled and crushed 4 small skinless, boneless chicken breasts, about 4 oz (113 g) each 1 tbsp (15 mL) dry mustard 2 tbsp (30 mL) dark brown sugar 1 tbsp (15 mL) maple extract 2 tbsp (30 mL) apple cider vinegar ¼ cup (60 mL) chopped walnuts 4 walnut halves

1. In a steel-handled frying pan, bring chicken broth, water and garlic to a boil. Add chicken breasts and turn down heat to medium-low.

2. Poach breasts, covered, 12 minutes, then gently turn over and poach 10 minutes more.

3. While chicken poaches, place mustard, sugar, extract, oil, vinegar and walnuts in a blender. Blend to a smooth paste.

4. Set oven broiler on high. Remove chicken from pan and keep warm. Discard garlic. Strain cooking liquid through a sieve and return to pan.

5. Whisk in blended mixture and cook 3 minutes over high heat until liquid is reduced. Add chicken, coating all sides with sauce.

6. Return chicken breasts to pan, smooth sides up and place 1 walnut piece in centre of each. Crisp 5 minutes under broiler.

7. Drizzle chicken with any remaining sauce and serve with mashed yellow squash and steamed Swiss chard.

Makes 4 servings

[Per serving: 311 calories, 9 g carbohydrate, 0.5 g fibre, 37 g protein, 16.5 g fat, 2.1 g saturated fat, 10.2 g unsaturated (poly and mono) fats, 96 mg cholesterol, 20 mg sodium]

Out of your gourd Inside the tough, thick rind of a squash lies a payload of antioxidant carotenoids (which convert to visionfriendly vitamin A), vitamin C, potassium, manganese and dietary fibre. That’s why “winter” squash — such as acorn, butternut, Hubbard and turban — should be part of your diet year-round. These gourds add bold colour, sweet flavour and abundant nutrients to any plate. Oven-baked in their rinds, steamed in peeled cubes or puréed into soups, they lend a quintessential autumn taste to any meal. Save the seeds and bake them for garnishes or snacks.