| Duckie ® |
GRILLED CHICKEN WITH BLUEBERRY-ONION RELISH
Yield: Makes 4 servings, with 3-1/2 cups of relish
INGREDIENTS
- 1/2 cup orange juice
- 1/2 Tbsp. canola oil
- 1 small bay leaf
- 2 sprigs fresh rosemary, thyme or oregano (or 1/2 tsp. dried)
- 2 cloves garlic, finely minced
- 4 skinless, boneless chicken breasts(about 1 lb.)
- Canola oil spray
- 2 medium onions
- 1/2 tsp. salt
- 1/4 tsp. freshly ground black pepper
- 1/4 cup sherry
- 2 Tbsp. balsamic vinegar
- 1 cup fresh (or frozen) blueberries
- 1 cup chopped cherry tomatoes
DIRECTIONS
Make a marinade for the chicken. Mix together in a
non-metal container the juice, canola oil, bay leaf,
herb and garlic. Add chicken, cover and marinate in
the refrigerator at least 30 minutes or up to 3 hours.
Periodically turn food to distribute flavors evenly.
When ready to grill, drain chicken and pat dry with paper towels.
Meanwhile, make the relish. Cut onions in half, then
cut each half crosswise in thirds. Cut each in thin
slices. Spray a large skillet with canola oil spray
and heat over medium-high heat. Add onions, salt and
pepper and cook, stirring occasionally, until onions
are golden, about 10 minutes. Add sherry, vinegar,
blueberries and tomatoes. Bring to a boil, immediately
reduce heat to low and gently simmer 3 to 4 minutes.
Remove from heat and transfer relish to a serving bowl.
Prepare grill for cooking. Rinse chicken and pat dry.
Spray lightly with canola oil spray and season with
salt and pepper. Grill about 5 to 6 inches above heat
source until cooked through (4 to 5 minutes per side).
Serve with the blueberry relish.
Per serving with 1/2 cup relish:
195 calories, 3 g. total fat (less than 1 g. saturated fat),
12 g. carbohydrate, 28 g. protein, 2 g. dietary fiber, 244 mg. sodium.
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