Recipe for Health: Poached Chicken With Apple Chutney
At the core of heart health.
Perhaps the old saying “An apple a day keeps the doctor away” isn’t so far-fetched—well, at least if you bump it up to two fruits daily.
In a joint randomized controlled study between researchers in Italy and England, 40 participants with mild hypercholesterolemia who consumed two apples daily for 60 days experienced modest improvements in a handful of cardiovascular disease risk factors, including reductions in total and LDL cholesterol levels and an increase in microvascular vasodilation. Participants who consumed a calorie-matched beverage instead of the apples saw no improvements.
The dynamic duo of polyphenol antioxidants and soluble fiber pectin in the crispy fall fruit are likely behind these ticker-friendly benefits. That makes this sweet and savory dish a dinner meal your heart will love.
3 medium-sized apples, chopped
1 C chopped dried figs or dried plums
1 shallot, finely chopped
2 t honey
2 t fresh thyme
1 t brown mustard seeds (optional)
1/2 t cinnamon
1/4 t ground cloves
2 t lemon zest
4 6-oz chicken breasts, boneless and skinless
1/2 t salt
Combine apples, figs or plums, shallot, honey, thyme, mustard seeds, cinnamon, cloves, and lemon zest in a medium-sized saucepan. Place over medium heat until apples begin to sizzle, reduce heat to medium-low and cook covered, stirring occasionally, for 15 minutes, or until apple has softened considerably. To poach chicken, place breasts and salt in a pot large enough that they lie flat in one layer, then add enough water to completely cover the meat by about 1 inch. Bring water to a very slight simmer with just a few bubbles breaking the surface, reduce heat to medium-low, partially cover, and cook for 15 minutes, or until meat is cooked through. Slice chicken breasts and serve topped with apple chutney. Makes four servings.
Matthew Kadey, MS, RD
Matthew Kadey, MS, RD, is a James Beard Award–winning food journalist, dietitian and author of the cookbook Rocket Fuel: Power-Packed Food for Sport + Adventure (VeloPress 2016). He has written for dozens of magazines, including Runner’s World, Men’s Health, Shape, Men’s Fitness and Muscle and Fitness.