Did you ever think that you could eat bacon and still take good care of your heart? Well, not all bacon is synonymous with the artery-clogging saturated fat that so many of us avoid in our regular diets. Bacon is a well-enjoyed protein that, in moderation, can be part of a balanced diet.
If you enjoy the taste of bacon but are watching your fat intake, don’t eat it morning, noon and night. Incorporate lower-fat center cut bacon (look for a brand such as Oscar Meyer that touts 30% less fat than the leading bacon) into your favorite healthy recipes, such as this hearty skillet dish with robust flavors and seasonal vegetables.
The best part? A little bit goes a long way – and you won’t even miss the extra calories.
Chicken, Sweet Potato, and Apple Skillet
- 1 lb boneless, skinless chicken breasts, cut into 1/2″ cubes
- 4 tsp olive oil
- 3 slices 30% less fat center cut bacon (such as Oscar Mayer), chopped
- 1 1/2 c Brussels sprouts, trimmed and quartered
- 1 med sweet potato (8 oz), peeled and cut into 1/2″ cubes
- 1 med onion, chopped
- 2 Golden Delicious apples, peeled, cored, and cut into 3/4″ cubes
- 4 cloves garlic, sliced
- 1 tsp chopped fresh thyme or 1/4 tsp dried
- 1/4 tsp ground cinnamon
- 1 c reduced-sodium chicken broth
- 1/8 tsp salt
1. Season chicken lightly with salt. Heat 2 teaspoons of the oil in large nonstick frying pan or cast-iron skillet over medium-high heat. Add chicken and cook until lightly browned and cooked through, about 5 minutes. Transfer to plate.
2. Return pan to heat and add remaining 2 teaspoons oil. Stir in bacon and cook until starting to brown, about 2 minutes. Add Brussels sprouts, sweet potato, and onion. Cook, stirring occasionally, until crisp-tender, about 5 minutes. Stir in apples, garlic, thyme, and cinnamon. Cook 3 minutes. Pour in 1/2 cup of the broth, bring to a boil, and cook until evaporated, about 2 minutes. Add reserved chicken and remaining 1/2 cup broth. Season with the salt and black pepper as needed. Cook until hot, about 2 minutes.
Nutrition (per serving): 309 cal, 29 g pro, 28 g carb, 5 g fiber, 9.5 g fat, 2 g sat fat, 459 mg sodium
Work time: 30 minutes
Total time: 35 minutes
[Recipe: Prevention Magazine]
January 26th, 2011