Name: Blackberry Chicken
Yield: 4 servings
Ingredients: 1 teaspoon olive oil; 1/2 cup chopped red onion; 1 1/2 pounds boneless (skinless chicken breasts); 1/2 teaspoon dried thyme leaves; salt and pepper to taste; 1 tablespoon all-purpose flour; 1/2-3/4 cup fat-free chicken broth; 1/2 cup seedless blackberry jam; 2 tablespoons balsamic vinegar

Blackberry Chicken

The sultry blend of blackberry jam and balsamic vinegar infuse the chicken with unbeatable flavors while the caramelized onions make a slightly sweet, savory sauce.

Servings 4 servings

Ingredients

1 teaspoon olive oil
1/2 cup chopped red onion
1 1/2 pounds boneless skinless chicken breasts
1/2 teaspoon dried thyme leaves
salt and pepper to taste
1 tablespoon all-purpose flour
1/2-3/4 cup fat-free chicken broth
1/2 cup seedless blackberry jam
2 tablespoons balsamic vinegar

Servings 4 servings

Ingredients

1 teaspoon olive oil
1/2 cup chopped red onion
1 1/2 pounds boneless skinless chicken breasts
1/2 teaspoon dried thyme leaves
salt and pepper to taste
1 tablespoon all-purpose flour
1/2-3/4 cup fat-free chicken broth
1/2 cup seedless blackberry jam
2 tablespoons balsamic vinegar

Instructions

In large nonstick skillet, heat olive oil and sauté onion 5 minutes. Season chicken with thyme and season to taste. Dust with flour.
Add chicken to pan, cooking until browned on each side, about 7-10 minutes. Add broth and continue cooking another 15 minutes.
Add jam and balsamic vinegar, bring to boil, reduce heat, and cook chicken for another 15-20 minutes or until tender.

Nutritional Info

Calories 339 Calories from fat 15% Fat 6g Saturated Fat 1g Cholesterol 99mg Sodium 113mg Carbohydrate 31g Dietary Fiber 0g Sugars 27g Protein 40g Dietary Exchanges: 2 other carbohydrate, 5 very lean meat

Spicy Advice: The longer the chicken cooks in the sauce, the better it gets!