When the leaves start to change color, prepare this earthy dish of seared chicken breasts topped with a sauce made of blackberries, balsamic vinegar, and a hint of brown sugar and lemon zest.
Recipe information
Yield
Serves 4; 3 ounces chicken, 1/2 cup rice, and 2 tablespoons sauce per serving
Ingredients
Preparation
Step 1
Prepare the rice using the package directions for half the box, omitting the margarine. Remove from the heat. Cover to keep warm.
Step 2
Meanwhile, sprinkle the seasoning blend over both sides of the chicken. Using your fingertips, gently press the seasoning blend so it adheres to the chicken.
Step 3
In a large nonstick skillet, heat the oil over medium-high heat, swirling to coat the bottom. Cook the chicken for 4 minutes. Turn over and cook for 2 to 4 minutes, or until browned and no longer pink in the center. Transfer to a serving plate. Cover to keep warm.
Step 4
In the same skillet, stir together the remaining ingredients. Cook over medium heat for 3 to 4 minutes, or until heated through, stirring occasionally. Stir in any accumulated juices from the chicken.
Step 5
Serve the chicken with the rice on the side. Pour the sauce over all.
Cook’s Tip
Step 6
If you prefer a seedless sauce, use a rubber scraper to press the sauce through a fine-mesh sieve into a medium bowl. This will yield about 1/4 cup sauce (1 tablespoon per serving). If you want 2 tablespoons of strained sauce per serving, start with 2 cups frozen blackberries (thawed with juice). The remaining ingredient amounts stay the same.
COOK’S TIP ON FLATTENING CHICKEN BREASTS
Step 7
Flattening chicken breasts makes it easier to cook them uniformly. One way is to put a boneless, skinless chicken breast with the smooth side up between two pieces of plastic wrap. Using the smooth side of a meat mallet or a heavy pan, flatten the chicken to the desired thickness, being careful so you don’t tear the meat.
Nutrition Information
Step 8
(Per serving)
Step 9
Calories: 266
Step 10
Total fat: 2.5g
Step 11
Saturated: 0.5g
Step 12
Trans: 0.0g
Step 13
Polyunsaturated: 0.5g
Step 14
Monounsaturated: 1.0g
Step 15
Cholesterol: 66mg
Step 16
Sodium: 80mg
Step 17
Carbohydrates: 30g
Step 18
Fiber: 2g
Step 19
Sugars: 8g
Step 20
Protein: 29g
Step 21
Calcium: 30mg
Step 22
Potassium: 365mg
Dietary Exchanges
Step 23
1 1/2 starch
Step 24
1/2 fruit
Step 25
3 very lean meat
