I found this recipe in the new Dieter's Edition of Better Homes and Gardens cookbook. It turned out really good and is safe for IBS without any modifications. Just be sure to fully cook the sweet pepper to soften the skin. It will be much more tolerable this way. I suggest serving a plain baked potato along with it to add some more soluble fiber.
ENJOY!! I did.
CHICKEN WITH APPLES AND SAGE
4 skinless boneless chicken breast halves (1 ¼ to 1 ½ pounds total)
1/8 teaspoon salt
Nonstick cooking spray
1 cup apple juice or apple cider
1 red or green sweet pepper, cut into 1-inch pieces
¼ cup chopped onion
1 clove garlic, minced or ½ tsp minced garlic from bottle
1 ½ tsp snipped fresh sage or ½ tsp of dried sage, crushed
¼ tsp black pepper
1 tbsp cornstarch
1 tbsp cold water
2 medium green and/or red cooking apples, sliced
1. Sprinkle chicken with salt. Coat an unheated large skillet with nonstick cooking spray. Preheat over medium-high heat. Add chicken; cook for 8 to 10 minutes or until chicken is tender and no longer pink, turning once. Remove from skillet; keep warm.
2. Add apple juice, sweet pepper, onion, garlic, dried sage (if using), and black pepper to skillet. Bring to boiling; reduce heat. Simmer, covered, for 2 minutes.
3. In a small bowl combine cornstarch and cold water; stir into mixture in skillet. Stir in apples. Cook and stir until thickened and bubble. Cook and stir for 2 minutes more. If using, stir in the fresh sage. Return the chicken to the skillet; heat through.
Serve with hot cooked rice or wild rice.
252 cal, 3 g total fat (1 g sat. fat), 82 mg chol, 153 mg sodium, 23 g carbo, 3 g fiber, 34 g pro.
34% vit. A, 91% vit. C, 3% calcium, 8% iron