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 and 3 grams fat.
- ¾ cup red or yellow onions, chopped
- 1 teaspoon olive oil
- Cooking spray
- ½ teaspoon dried thyme
- ⅛ teaspoon salt
- 4 (4-ounce) chicken breasts, boneless, skinless
- ⅛ teaspoon salt
- ⅓ cup reduced sugar raspberry preserves or jam, see shopping tips
- 2 tablespoons balsamic vinegar
- Black pepper, to taste
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.
Combine thyme and ¼ teaspoon salt and sprinkle over chicken. Add chicken to pan of onions. Sauté for about 5 minutes, turn over, cover and continue to cook over medium heat for about 4 minutes, until done. Remove chicken from pan.
Turn heat down to medium-low. Add ⅛ 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)
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.
WW Freestyle SmartPoints 2-Blue
WW SmartPoints 4-Green
WW 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
|FACTS: for Freestyle SmartPoints
48 calories, 0g sat. fat, 0g protein 8g sugar
Serving: 4ouncesCalories: 183kcalCarbohydrates: 12gProtein: 26gFat: 3gSaturated Fat: 1gCholesterol: 55mgSodium: 224mgFiber: 1gSugar: 8gBlue Smart Points: 2Green Smart Points: 4Plus Points: 4