Sautéed Duck Breast and Apples

Here is a version with an Italian flair
1 teaspoon (5 ml) ground allspice
1 teaspoon (5 ml) freshly ground pepper
1/4 teaspoon (1.25 ml) salt
4 skinless duck breasts, 5 ounces (150 g) each, all fat removed
refrigerated butte-flavored cooking spray
1 medium onion, 5 ounces (150 g), minced
2 large cloves garlic, minced
3 fresh sage leaves, minced or 1/4 teaspoon (1.25 ml) rubbed dried
1 teaspoon (5 ml) minced fresh rosemary or 1/4 teaspoon (1.25 ml) crushed dried
1/2 ounce (15 g) low fat, low-sodium ham, chopped
1/2 cup (120 ml) dry white wine
1/2 cup (120 ml) fat-free, no salt added canned chicken broth
2 medium Granny Smith or Fuji apples, 10 ounces total (300 g), cored and sliced
1 tablespoon (15 ml) red wine vinegar
extra fresh sage leaves for garnish (optional)

1. Combine the allspice, pepper, and salt; rub into the duck breasts. Allow to stand at room temperature for 15 minutes.
2. Lightly coat a nonstick skillet with cooking spray. Add the duck breasts and sauté over high heat until browned on both sides. Lower heat and cook until medium rare, about another 3 minutes per side. Do not overcook duck breast as it becomes dry and stringy. Transfer duck breasts to a heated platter; keep warm.
3. Add the onion, garlic, sage, rosemary, and ham to the skillet. Stir in wine and broth. Reduce liquid to about 1/3 cup (80 ml).
4. Spray another nonstick skillet with cooking spray and sauté apple slices with red winger until they begin to soften, about 4 minutes. Set aside.
5. Add the duck breasts to the reduced sauce and reheat. Place a duck breast on each of 4 serving plates. Top with equal portions of the sauce and apples. Serve immediately.

Per serving: 257 calories (23% calories from fat), 30 g protein, 7 g total fat (2.0 g saturated fat), 15 g carbohydrate, 3 g dietary fiber, 111 mg cholesterol, 259 mg sodium
Diabetic exchanges: 4 lean protein (meat), 1 carbohydrate (fruit)
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Mediterranean Roasted Chicken Breast

olive oil cooking spray
4 4-ounce (120 g) skinless chicken breasts, all visible fat removed
3 large cloves garlic, minced
1/2 small onion, minced, about 2 tablespoons (30 g)
1 red bell pepper, seeded, deveined and chopped
3 tomatoes, peeled, seeded, chopped, about 3/4 pound (360 g)
1/4 cup (60 ml) dry white wine
freshly ground pepper
1/4 cup(22.5 g) basil leaves, cut into thin slices, divided
extra basil for garnish

1. Preheat oven to 400° F ( 205° C., gas mark 6) Coat a non-stick skillet with cooking spray and sauté the chicken breasts until brown on both sides. Remove from pan and set aside.
2. Re-coat the skillet. Add the garlic and onions, and sauté, stirring for 3 minutes. Add the bell pepper, tomatoes, wine, and pepper to taste; cook for another 4 minutes.
3. Place the chicken breasts in a oven proof dish, place half of the sliced basil on top, and pour the tomato sauce around the chicken pieces. Cover securely with aluminum foil and bake for 20-25 minutes or until done.
4. Remove the chicken breasts to a serving platter and then reduce the sauce for 5 minutes until it thickens. Pour over the chicken and top with remaining basil. Serve either hot, or at room temperature.

Per serving: 169 calories (10 % calories from fat), 28 g protein, 2 g total fat (0.4 g saturated fat), 8 g carbohydrates, 2 g dietary fiber, 66 mg cholesterol, 84 mg sodium
Diabetic exchanges: 3 very lean meat, 0.5 carbohydrate (1.5 vegetable)
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