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Blackberry-Balsamic Chicken

When the leaves start to change color, prepare this earthy dish of seared chicken breasts topped with a sauce made of blackberries, balsamic vinegar, and a hint of brown sugar and lemon zest.

Recipe information

  • Yield

    Serves 4; 3 ounces chicken, 1/2 cup rice, and 2 tablespoons sauce per serving

Ingredients

1/2 6- to 7-ounce box quick-cooking white and wild rice, seasoning packet discarded
1 teaspoon salt-free all-purpose seasoning blend
4 boneless, skinless chicken breast halves (about 4 ounces each), flattened to 1/4-inch thickness, or 1 pound turkey breast cutlets, all visible fat discarded (no need to flatten the turkey)
1 teaspoon olive oil
1 cup frozen unsweetened blackberries, thawed, juice reserved
1/4 cup Chicken Broth (page 50) or commercial fat-free, low-sodium chicken broth
1 tablespoon light brown sugar
1 tablespoon balsamic vinegar
1 teaspoon grated lemon zest

Preparation

  1. Step 1

    Prepare the rice using the package directions for half the box, omitting the margarine. Remove from the heat. Cover to keep warm.

    Step 2

    Meanwhile, sprinkle the seasoning blend over both sides of the chicken. Using your fingertips, gently press the seasoning blend so it adheres to the chicken.

    Step 3

    In a large nonstick skillet, heat the oil over medium-high heat, swirling to coat the bottom. Cook the chicken for 4 minutes. Turn over and cook for 2 to 4 minutes, or until browned and no longer pink in the center. Transfer to a serving plate. Cover to keep warm.

    Step 4

    In the same skillet, stir together the remaining ingredients. Cook over medium heat for 3 to 4 minutes, or until heated through, stirring occasionally. Stir in any accumulated juices from the chicken.

    Step 5

    Serve the chicken with the rice on the side. Pour the sauce over all.

  2. Cook’s Tip

    Step 6

    If you prefer a seedless sauce, use a rubber scraper to press the sauce through a fine-mesh sieve into a medium bowl. This will yield about 1/4 cup sauce (1 tablespoon per serving). If you want 2 tablespoons of strained sauce per serving, start with 2 cups frozen blackberries (thawed with juice). The remaining ingredient amounts stay the same.

  3. COOK’S TIP ON FLATTENING CHICKEN BREASTS

    Step 7

    Flattening chicken breasts makes it easier to cook them uniformly. One way is to put a boneless, skinless chicken breast with the smooth side up between two pieces of plastic wrap. Using the smooth side of a meat mallet or a heavy pan, flatten the chicken to the desired thickness, being careful so you don’t tear the meat.

  4. Nutrition Information

    Step 8

    (Per serving)

    Step 9

    Calories: 266

    Step 10

    Total fat: 2.5g

    Step 11

    Saturated: 0.5g

    Step 12

    Trans: 0.0g

    Step 13

    Polyunsaturated: 0.5g

    Step 14

    Monounsaturated: 1.0g

    Step 15

    Cholesterol: 66mg

    Step 16

    Sodium: 80mg

    Step 17

    Carbohydrates: 30g

    Step 18

    Fiber: 2g

    Step 19

    Sugars: 8g

    Step 20

    Protein: 29g

    Step 21

    Calcium: 30mg

    Step 22

    Potassium: 365mg

  5. Dietary Exchanges

    Step 23

    1 1/2 starch

    Step 24

    1/2 fruit

    Step 25

    3 very lean meat

American Heart Association Low-Salt Cookbook, 4th Edition
TagsChicken BreastChickenPoultryRiceRice & GrainsBlackberryBerryFruitMainDinnerNut FreeDairy FreeGluten FreeEasyQuickWeeknight Meals30 Minutes or LessSauteFallCookbooks
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