Baked Chicken Breast with Apple, Mustard and Rosemary Sauce

Prep Time: 20 minutes
Cooking Time: 25-30 minutes
Makes: 4 servings

2 Tbsp. olive oil4 5 oz. boneless skinless chicken breastsSalt and pepper to taste1/4 cup flour1 apple, cored, halved and thinly sliced1 Tbsp. cider vinegar2 Tbsp. Dijon mustard1 cup apple juice2 tsp. chopped fresh rosemary

Method:

Preheat oven to 375 degrees F. Heat the oil in a large skillet over medium-high heat. Season the chicken with salt and pepper, and then coat in flour, shaking off excess. Brown the chicken and then place in a casserole dish. Add the apples to the skillet and cook 1-2 minutes. Add remaining ingredients and bring to a simmer. Pour mixture over the chicken. Bake 30 minutes, basting occasionally, or until chicken is cooked. Divide chicken among plates, spoon over the sauce, and serve. Garnish with fresh rosemary sprigs, if desired.

What to serve alongside:

A bright green vegetable such as broccoli would nicely accent the colour of the chicken. For a starch, try the chicken with German-Style Potato Pancakes. You’ll find the recipe in our website recipe collection.

Options:

4 Chicken legs could be used instead of the breasts, but the cooking time will be longer. For a less intense mustard taste, reduce the amount used. No rosemary? Try sage or thyme instead.

Nutrition:

Per Serving: about 290 calories, 33.2g protein, 9.8g fat (1.6g saturated), 16.3g carbohydrate, 1g dietary fibre, 82mg cholesterol, 181mg sodium. %RDI: 2% calcium, 9% iron, 1% vit A, 35% vit C, 4% folate.