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Chicken & Pears

Chicken & Pear Picture

Chicken & Pears

Calories 199 (15% from fat)
Fat 3.3 gram
Saturated Fat 1 gram
Trans Fat 0 gram
Cholesterol 73 mg.
Sodium 127 mg.
Carb. 14 gram
Fiber 1.85 gram
Sugar 8 gram
Sugar Alcohol 0 gram
Protein 27 gram

Broccoli Side

Calories 24 (15% from fat)
Fat .4 gram
Saturated Fat 0 gram
Trans Fat 0 gram
Cholesterol 0 mg.
Sodium 24 mg.
Carb. 4 gram
Fiber 2.6 gram
Sugar 2 gram
Sugar Alcohol 0 gram
Protein 2 gram


4 boneless, skinless chicken breasts (Average weight is 4 oz. raw per chicken breast.)

1/2 tsp black pepper

1 large sweet potato, peeled and diced

1 firm pear, cored and cubed

1 1/2 Tbsp. red wine vinegar

1 tsp. Dijon mustard

1 Tbsp. tarragon leaves (freeze dried is fine.)

Fat-free cooking spray

1 head fresh broccoli

Chicken & Pears

1. Spray fat-free cooking spray in a large pan over medium heat. Sprinkle the chicken with pepper. Saute until cooked through, approximately 8 to 10 minutes per side. Remove from the pan and set aside.

2. Put sweet potato and 1/2 cup water in pan and cook over medium heat, stirring, for approximately 5 minutes. Add the pear and cook for an additional 5 minutes, or until the potato is tender.

3. Mix cooked sweet potato and pear in a bowl and toss with the red wine vinegar, mustard, tarragon and 3 Tbsp. water.

4. Divide the chicken on 4 plates, and spoon an equal portion of the vegetables over each chicken.


Cut off stem of fresh broccoli head and place in a microwaveable bag with 1 cup water. Microwave for 4 minutes on high. The broccoli will be firm and hot. Pour out water and serve broccoli.

Yield: 4 Servings

Chicken & Pears 

This is a Freezer Friendly Recipe!

Chicken & Pear - Frozen Picture

Freeze individual portions for easy re-heating later.

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