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Special Diet Information

Coumadin® (Warfarin)
This recipe is safe for Coumadin (warfarin) users.

Lactose
This recipe is safe for those who are lactose intolerant.

Sodium
This is a low sodium recipe.

GERD / Acid Reflux
No specific GERD triggers.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten.

 

"The Indians and English use [cranberries] much, boyling them with Sugar for Sauce to eat with their Meat, and it is a delicious sauce."
-John Josselyn, Traveler

The refrigerator light goes on...

This is a great recipe because it tastes almost like having Thanksgiving every day. The savory taste of the poultry with the cranberry sauce is just right for a winter meal.

Cranberries

Fresh cranberries are harvested in the fall, beginning in September and reaching the market in early October. They are quite tart and are usually mixed with sweeter fruits or sugar before cooking. This makes for a wonderful balance in chutneys, sauces, stuffings and such.

Look for cranberries packaged in plastic, as they keep well when refrigerated and tightly sealed. Fresh berries should not be wrinkled or soft. Because the ripe berries have a little air inside, you will know they are fresh if they bounce. Don't buy them if they are the least bit soft. If you are going to keep them for more than a few weeks go on and put them in the freezer in a zipper bag.

Frozen cranberries make a reasonably good substitute for fresh and you shouldn't hesitate to use them. Thaw them in the fridge in a strainer over a bowl so that any excess water will drain away.

My Shiitaki and Cranberry Stuffed Pork Loin recipe calls for dried cranberries. Be careful because most dried cranberries have been sweetened with sugar -- usually a fair amount. A third of a cup of dried cranberries is 120 calories where a cup of fresh is only 45 calories. This means that the 1/3 cup of dried fruit has about 4 teaspoons of sugar.

The added sweetness does change their character. They are usually as sweet as they are tart and you won't need to add as much sweetener to a chutney or stuffing when using dried cranberries. I like to use them because they add a chewy texture that fresh cranberries don't.

1/3 cup dried cranberries = 120 calories, 0g fat, 0g sat fat, 0g mono fat, 0g protein, 29g carbohydrates, 0mg sodium, 0mg cholesterol

1 cup fresh cranberries = 47 calories, 0g fat, 0g sat fat, 0g mono fat, 0g protein, 12g carbohydrates, 0mg sodium, 0mg cholesterol

 

 


 

Seared Chicken Breasts with Cranberry Sauce



Servings = 4 | Serving size =about one cup sauce with 4 ounces chicken breast

Cooking Time = 60 Minutes

This recipe can be multiplied by 2.

The sauce will keep well for about 48 hours.

Serve with Wild Rice or Roasted Yams with Rosemary or Plain Mashed Potatoes or Mashed Yams or Jasmine Rice or Yam Home Fries or Yam Home Fries - Low Sodium Version or Roasted Yams with Rosemary - Low Sodium Version or Jasmine Rice - Low Sodium Version or Wild Rice - Low Sodium Version

spray olive or grapeseed oil
1 large shallot (minced)
1 cup dried sweetened cranberries
1/4 cup white wine
1 cup water
1/4 tsp salt
fresh ground black pepper (to taste)
2 tsp unsalted butter
1 4 ounce boneless skinless chicken breast (per serving)

Spray a medium skillet with oil and place over medium heat. Add the shallot and stir frequently. Cook until the shallots begin to soften slightly.

Stir in 3/4 cup of the dried cranberries and cook for about 5 minutes. Add the wine and water. Stir and reduce the heat to low.

While the cranberry and shallot mixture is simmering add the salt and pepper. Cook the mixture for about 15 minutes. When the cranberries are slightly soft puree in a blender or mini-chopper.

Strain the pureed sauce through a fine mesh sieve. Return to the pan and add the 1/4 cup of cranberries. Cook over low heat for about 15 minutes and swirl in the butter until melted. Add more water if the sauce is too thick.

Place a large skillet in the oven and preheat to 375. After the pan is hot spray lightly with oil and add the chicken breasts. Return the pan to the oven and cook for about 5 minutes. Remove the pan and turn the chicken breasts to sear on the other side.

Cook the chicken for about 15 minutes turning one more time. Serve topped with sauce.

Nutrition Facts

Serving size = about one cup sauce with 4 ounces chicken breast

Servings = 4

.

Amount Per Serving

Calories 258 Calories from Fat 34
  % Daily Value
Total Fat 4g 6%
    Saturated Fat 2g 8%
    Monounsaturated Fat 1g  
    Trans Fat 0g  
Cholesterol 71mg 24%
Sodium 223mg 9%
Total Carbohydrates 27g 9%
    Dietary Fiber 2g 7%
    Sugars 20g  
Protein 27g  
Vitamin A 5% Vitamin C 4%
Calcium 2% Iron 7%
Vitamin K 2 mcg Potassium 361 mg
Magnesium 38 mg