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Nuts: Peppery Chicken with Pears -- e-w

Source of Recipe

Recipe du jour – e-mail
Nuts: Peppery Chicken with Pears
WW Points
Exchanges
Serves: 4

4 skinless boneless chicken breast halves -- (about 1 pound)
3 teaspoons cracked black pepper
1/8 teaspoon dried rosemary leaves -- crumbled
1/4 teaspoon crushed red pepper
2 medium pears -- (1 pound) peeled and cored, cut lengthwise in half, then cut crosswise into thin slices
1 medium onion -- cut into 8 wedges and separated
2 tablespoons honey
2 tablespoons white wine vinegar
Optional: Coarsely chopped pecans or walnuts -- toasted*.

Heat oven to 425F. Spray square pan, 9 x 9 x 2 inches, with cooking spray. Remove fat from chicken.

Mix black pepper, rosemary and red pepper. Sprinkle on both sides of chicken breast halves; press in gently. Place in pan. Bake uncovered about 25 minutes or until juice of chicken is no longer pink when centers of thickest pieces are cut.

While chicken is baking, spray 10-inch nonstick skillet with cooking spray; heat over medium heat. Cook pears and onion in skillet about 3 minutes, stirring frequently, until pears are almost tender. Stir in honey and vinegar; reduce heat to low. Cover and simmer 2 minutes longer. Serve pear mixture with chicken. Sprinkle with pecans; if desired.


One serving calculated w/o optional nuts equals: 227 Calories; 2g Fat (7.5% calories from fat); 28g Protein; 25g Carbohydrate; 3g Dietary Fiber; 68mg Cholesterol; 79mg Sodium. ++++ Exchanges: 4 Lean Meat; 1/2 Vegetable; 1 Fruit; 1/2 Other Carbohydrates. ++++ WWP: 4

NOTES : * To toast nuts, bake uncovered in ungreased shallow pan in 350° oven about 10 minutes, stirring occasionally, until golden brown…Or…cook in ungreased skillet over medium-low heat 5 to 7 minutes, stirring frequently until browning begins, then stirring constantly until golden brown.