BlackBerry Chicken

Site for original Recipe before changes: www.spryliving.com

Yield: 4 servings

Ingredients

tablespoon all-purpose flour
1/2 to 3/4 cup fat-free chicken broth
1/2 cup seedless blackberry jam
tablespoons balsamic vinegar
teaspoon olive oil
1/2 cup chopped red onion
1 1/2 pounds boneless, skinless chicken breasts (we used Redbird All Natural 98% fat free)
1/2 teaspoon dried thyme leaves
Salt and pepper to taste

Instructions

  1. In large nonstick skillet, heat olive oil and sauté onion 5 minutes. Season chicken with thyme and season to taste. Dust with flour.
  2. Add chicken to pan, cooking until browned on each side, about 7-10 minutes. Add broth and continue cooking another 15 minutes.
  3. Add jam and balsamic vinegar, bring to boil, reduce heat and cover, cook chicken for another 15 to 20 minutes or until tender. Uncover and flip chicken to coat the other side for 1 minute. Serve with side of choice.

 

Nutrition Facts
Servings 4.0
calories 314
Total Fat 4 g 7 %
Saturated Fat 1 g 5 %
Monounsaturated Fat 1 g
Polyunsaturated Fat 0 g
Trans Fat 0 g
Cholesterol 90 mg 30 %
Sodium 258 mg 11 %
Potassium 29 mg 1 %
Total Carbohydrate 31 g 10 %
Dietary Fiber 1 g 3 %
Sugars 26 g
Protein 38 g 76 %
Vitamin A 0 %
Vitamin C 3 %
Calcium 6 %
Iron 8 %