|Grilled Chicken with Blueberry Sauce |
2 cups fresh blueberries
1/4 cup balsamic vinegar
3 tablespoons honey
3 tablespoons ketchup
1/2 teaspoon garlic powder
1/2 teaspoon ground ginger
2 pounds boneless, skinless
chicken breast or thigh meat
Salad greens or cooked basmati rice (optional)
1. Place blueberries, vinegar, honey, ketchup, garlic powder, and ginger in a medium nonstick pan. Bring to a low boil. Reduce heat and simmer 10–15 minutes, until slightly thickened. Remove from heat and cool. Transfer to a blender and purée until smooth.
2. Pour 1/3 cup of the blueberry sauce into a zip-top plastic bag. Add chicken, turn to coat, and marinate in refrigerator for at least 30 minutes.
3. Preheat grill. Remove chicken from marinade and grill until cooked throughout, about 7 minutes per side. Warm remaining sauce and serve with chicken over mixed salad greens or basmati rice, if desired.
Recipe provided by James Rouse, ND, the creator of Optimum Wellness and The Fit Kitchen, seen weekly on NBC’s KUSA television news.
PER SERVING: 244 cal, 12% fat cal, 3g fat, 1g sat fat, 84mg chol, 36g protein, 20g carb, 1g fiber,