Skinny Chicken with Raspberry-Balsamic Sauce





raspberry chickenjpg

Simple and Sensational! That’s what best describes this delicious chicken dish. You can easily change the flavor by changing the preserves.  Raspberry, strawberry, apricot, blueberry or blackberry…Have fun with this recipe! Each serving has 183 calories, 3 grams fat and 4 Weight Watchers SmartPoints.

Prep Time: 10 minutes
Cook Time: 10 minutes


Ingredients

¾ cup red or yellow onions, chopped

1 teaspoon olive oil

Cooking spray

½ teaspoon dried thyme

teaspoon salt

4 (4-ounce) chicken breasts, boneless, skinless

teaspoon salt

⅓ cup reduced sugar raspberry preserves or jam, see shopping tip

2 tablespoons balsamic vinegar

Black pepper, to taste


Instructions

1. Place onions on a microwave safe plate and cook in the microwave to soften, about 1 minute. Heat oil in a large nonstick pan coated with cooking spray.  Add softened onions. Cook for 1 minute over medium-high heat.

2. Combine thyme and ¼ teaspoon salt and sprinkle over chicken. Add chicken to pan of onions.  Sauté about 5 minutes, turn over, cover and continue to cook over medium heat about 4 minutes, until done. Remove chicken from pan.

3. Turn heat down to medium-low. Add teaspoon salt, raspberry preserves, vinegar, and a little pepper. Stir constantly until the preserves melt, about 30 seconds or so.  Spoon raspberry sauce over chicken.

Makes 4 servings (each serving, 1 chicken breast and about 2 tablespoons sauce)


Shopping Tip

I like Trader Joe’s line of reduced-sugar preserves. They come in raspberry, strawberry, blueberry, apricot and blackberry. Smuckers and Knott’s also make tasty ones.


Weight Watchers SmartPoints 
4
Weight Watchers POINTS PLUS
 
4

SKINNY FACTS: for 1 (4 oz) chicken breast with 2 tablespoons sauce
183 calories, 3g fat, 1g sat. fat, 55mg chol, 26g prot., 12g carbs, 1g fiber, 224mg sodium, 8g sugar