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Blackberry Chicken

  • Yield: 4 servings

Ingredients

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

Instructions

  1. Saute onions in olive oil for 5 minutes. Meanwhile, season chicken with thyme and add salt and pepper to taste. Lightly dust chicken with flour.
  2. Add chicken to the skillet and brown for 7-10 minutes. Add broth and simmer for another 15 minutes.
  3. Stir in jam and balsamic vinegar, when ingredients start to boil,  reduce heat, and cook for 15-20 minutes or until chicken is tender.

Nutritional Info *per serving

  • Calories 339
  • Fat 6g
  • Saturated Fat 1g
  • Cholesterol 99mg
  • Sodium 113mg
  • Carbohydrate 31g
  • Fiber 0g
  • Sugars 27g
  • Protein 40g
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