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Chicken Breasts with Blueberry Barbecue Sauce

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Recipe

This is a low fat and low calorie recipe, very light flavor, very tasty.

 

Yield

5 servings

Prep

10 min

Cook

20 min

Ready

30 min
Trans-fat Free

Ingredients

Amount Measure Ingredient Features
2 tablespoons rice vinegar
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¼ cup granulated sugar replacement
*
½ cup onions
finely minced
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1 tablespoon ginger
minced fresh
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1 pinch cayenne pepper
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1 pinch allspice
ground
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3 tablespoons ketchup
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1 ½ cups blueberries
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½ teaspoon salt
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¼ teaspoon black pepper
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1 pound chicken breasts
boneless, pounded to 1/4 inch thickness
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1 tablespoon vegetable oil
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Ingredients

Amount Measure Ingredient Features
3E+1 ml rice vinegar
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59 ml granulated sugar replacement
*
118 ml onions
finely minced
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15 ml ginger
minced fresh
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1 pinch cayenne pepper
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1 pinch allspice
ground
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45 ml ketchup
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355 ml blueberries
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2.5 ml salt
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1.3 ml black pepper
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453.6 g chicken breasts
boneless, pounded to 1/4 inch thickness
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15 ml vegetable oil
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Directions

Combine the vinegar, sugar, onion, ginger, allspice, cayenne, ketchup and blueberries in a saucepan and cook over medium heat, stirring occasionally, for about 11 to 12 minutes, or until the sauce has thickened and is fairly smooth. (Keep the sauce warm over low heat if necessary.)

Meanwhile, sprinkle the salt and pepper over the chicken.

Heat the oil in a large nonstick skillet over medium high.

Add the chicken and cook 4 to 5 minutes on each side, or until cooked through.

Pour the sauce into the skillet, turn the chicken over to completely coat it, then serve the chicken with the sauce spooned over the top.



* not incl. in nutrient facts Arrow up button

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Nutrition Facts

Serving Size 170g (6.0 oz)
Amount per Serving
Calories 21325% from fat
 % Daily Value *
Total Fat 6g 9%
Saturated Fat 1g 6%
Trans Fat 0g
Cholesterol 77mg 26%
Sodium 405mg 17%
Total Carbohydrate 4g 4%
Dietary Fiber 1g 6%
Sugars g
Protein 58g
Vitamin A 3% Vitamin C 12%
Calcium 2% Iron 7%
* based on a 2,000 calorie diet How is this calculated?
 

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