Dashing Through the Holiday - the Healthy Way
By Annessa Chumbley, RD LDN
We have all noticed that most dishes around the holidays are either swimming in a sauce, covered in cream, or have a doughy, crunchy, or cracker topping. Sometimes as patients we end up dreading the whole holiday season just because we know it’s the toughest battle of the year when it concerns our food addiction. Friends may mean well, but the ever-present dessert table, along with parties featuring artery-clogging appetizers and blood sugar-spiking candies send our stress levels through the roof.
Relax! Here is a wonderful dish that will have you celebrating your health instead of dreading the celebrations. Instead of a high-fat sauce, Butternut Chicken’s creamy sauce is made by pureeing a butternut squash. You’ll get loads of vitamin A and fiber from the bright-orange vegetable.
|4||boneless, skinless chicken breasts|
|1||sweet onion, thinly sliced|
|2 cups||butternut squash, peeled and chopped into ½ inch cubes|
|½ cup||chicken broth|
|1 teaspoon||rubbed sage (or 1-1/2 teaspoon fresh)|
|½ teaspoon||fresh rosemary|
|2 teaspoons||sugar substitute|
|salt & pepper|
Method and Preparation
- Spray a large skillet with non-stick cooking spray. Heat skillet to medium-high. Season chicken breasts with salt and pepper. Add to skillet, letting chicken develop a good sear. Cook about 7 minutes then turn over, cooking on opposite side until chicken is done (juices should run clear). Remove chicken and place to rest on a clean serving plate.
- Respray skillet with non-stick cooking spray. Add onion and butternut squash, cooking until onion is translucent and squash is tender. Stir in chicken broth, cooking 2 minutes to let squash absorb liquid. Using a wooden spoon, scape up the brown bits on the bottom of the pan from where the chicken was seared (these will add flavor!)
- Remove squash mixture and place in blender, carefully blending until pureed. Add squash puree back to the skillet. Stir in sage, rosemary, Splenda, and salt and pepper to taste. If you need to thin sauce out a bit, add chicken broth to reach desired consistency. To serve, spoon butternut squash sauce over chicken, and top with fresh sage if desired. Serve on a chilly evening and enjoy!
Calories 200, Calories from Fat 15, Total Fat 2g, Saturated Fat 0g, Trans Fat 0g, Cholesterol 65mg, Sodium 90mg, Total Carbohydrate 18g, Dietary Fiber 3g, Sugars 4g, Protein 28g