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Diabetes Forecast

The Healthy Living Magazine

Blueberry-Chili Chicken

Per Serving

Blueberry-Chili Chicken

Makes: 4 servings
Serving Size: 4 oz chicken, 1/2 cup sauce
Calories 240
Fat 8 g
Saturated Fat 1.4 g
Trans Fat 0 g
Carbohydrate 19 g
Fiber 3 g
Sugars 13 g
Cholesterol 65 mg
Sodium 305 mg
Potassium 315 mg
Protein 25 g
Phosphorus 195 mg
Choices: Fruit 1, Lean Protein 4
  • Makes: 4 servings
  • Serving Size: 4 oz chicken, 1/2 cup sauce
  • Preparation Time: 20 minutes
  • Cooking Time: 28 minutes

Ingredients

Sauce
4 tsp. olive oil, divided
1 large shallot, minced
2 1/2 cups fresh blueberries
1 chipotle pepper in adobo sauce (from a can), diced
2 Tbsp. fresh lime juice
1 Tbsp. brown sugar
1 Tbsp. fresh minced mint
1 tsp. fresh lime zest

4 boneless, skinless chicken breasts (4 oz each)
1/2 tsp. kosher salt
1/4 tsp. freshly ground black pepper

Directions

  1. In a 3-quart saucepan, heat 2 tsp of the olive oil over medium heat. Add the shallots and sauté for 3 to 4 minutes, until soft. Add the blueberries, chipotle pepper, lime juice, and brown sugar. Bring to boiling, reduce the heat, cover, and simmer for 10 minutes.
  2. Meanwhile, in a large skillet, heat the remaining 2 tsp of olive oil over medium-high heat. Sprinkle both sides of the chicken breasts with the salt and black pepper. Add the chicken to the skillet and sear on both sides for 5 to 7 minutes, until cooked through. 
  3. Remove the sauce from the heat and add the mint and lime zest. Serve the sauce with the chicken.
 
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