Search
by Ingredient

Chicken Breasts with Blueberry Barbecue Sauce

Empty starEmpty starEmpty starEmpty starEmpty star

Submitted by happyzhangbo

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

Ingredients

2 3E+1
TABLESPOONS ML RICE VINEGAR
½ 118
CUP ML ONIONS
finely minced
1 15
TABLESPOON ML GINGER
minced fresh
1 1
PINCH PINCH CAYENNE PEPPER *
1 1
PINCH PINCH ALLSPICE
ground *
3 45
TABLESPOONS ML KETCHUP
1 ½ 355
CUPS ML BLUEBERRIES
½ 2.5
TEASPOON ML SALT
¼ 1.3
TEASPOON ML BLACK PEPPER
1 453.6
POUND G CHICKEN BREASTS
boneless, pounded to 1/4 inch thickness
1 15
TABLESPOON ML VEGETABLE OIL

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

Comments


 

 

Nutrition Facts

Serving Size 170g (6.0 oz)
Amount per Serving
Calories 213 25% 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?
Trans-fat Free
 
More health news

Email this recipe