Tasty and flexible—what more could you want in a recipe? You could easily vary the flavors by making the dish with black cherry jam and red-wine vinegar, apricot jam and apple cider vinegar or orange marmalade and sherry vinegar.
|Prep Time:||20 minutes|
|Ready in:||1 hour 20 minutes (including 1 hour of marinating)|
|Ease of Prep:||Moderate|
|3/4 cup seedless all-fruit raspberry jam|
|1/4 cup balsamic vinegar|
|1/2 teaspoon salt|
|1/4 teaspoon freshly ground pepper|
|4 4- to 5-ounce boneless, skinless chicken breasts , tenders removed (see Tip)|
|2 1/2 teaspoons extra-virgin olive oil|
|1/2 cup chopped shallots (2-3 large)|
|1 1/2 teaspoons minced fresh thyme|
- Combine jam and vinegar in a small pan over medium-low heat. Cook, stirring often, until the jam is dissolved, 3 to 4 minutes. Remove from heat, stir in salt and pepper and let cool slightly. Reserve 1/2 cup of the sauce. Place chicken breasts and the rest of the sauce in a large sealable plastic bag. Seal and shake gently to coat. Marinate in the refrigerator for 1 to 1 1/2 hours.
- Heat oil in a large nonstick skillet over medium-high heat. Add shallots and thyme and cook, stirring often, until the shallots begin to soften, about 1 minute. Remove the chicken from the marinade (discard marinade). Add the chicken to the pan and cook until just beginning to brown, 2 minutes on each side. Add the reserved raspberry sauce; stir to melt the jam and coat the chicken. Reduce heat to low, cover and cook until the chicken is cooked through and no longer pink in the center, 6 to 10 minutes. Serve immediately.
Cover and refrigerate the sauce for up to 1 week.
Tip: Chicken tenders, virtually fat-free, are a strip of
rib meat typically found attached to the underside of the chicken
breast, but they can also be purchased separately. Four 1-ounce
tenders will yield a 3-ounce cooked portion. Tenders are perfect
for quick stir-fries, chicken satay or kid-friendly breaded
Boneless, skinless chicken breasts, arguably the most versatile cut of chicken, are very low in fat, only 1 to 2 grams of fat per serving. Conveniently, one 4- to 5-ounce breast, tender removed, yields a perfect 3-ounce cooked portion. When preparing, trim any excess fat from the outer edge of the breast.
Health Advantages: low calorie, low sat fat, low sodium, heart healthy.
|Servings Per Recipe: 4|
|Amount Per serving|
|Calories:||296 cal||Carbohydrate Servings:||2 1/2|
|Carbohydrates:||36 g||Dietary Fiber:||0 g||Cholesterol:||66 mg|
|Fat:||4 g||Sodium:||371 mg||Saturated Fat:||1 g|
|Protein:||27 g||Potassium:||370 mg||Monounsaturated Fat:||3 g|
|Nutrition Bonus:||Selenium (28% daily value).|
|Exchanges:||2 1/2 other carbohydrate, 4 very lean meat|