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Ингредиенты
- 2 Tbsp. rice vinegar
- 1/4 c. sugar
- 1/2 c. finely chopped onion
- 1 Tbsp. chopped fresh ginger Healthy pinch (1/8 tsp.) cayenne pepper Healthy pinch (1/8 tsp.) grnd allspice
- 3 Tbsp. ketchup
- 1 1/2 c. blueberries
- 1/2 tsp salt
- 1/4 tsp black pepper
- 1 lb boneless chicken breasts, pounded to 1/4 inch thickness
- 1 Tbsp. canola oil
Инструкции
- Combine the vinegar, sugar, onion, ginger, allspice, cayenne, ketchup and blueberries in a saucepan and cook over medium heat, stirring occasionally, for about 11 to 12 min, or possibly till the sauce has thickened and is fairly smooth. (Keep the sauce hot over low heat if necessary) Meanwhile, sprinkle the salt and pepper over the chicken. Heat the oil in a large nonstick skillet over medium high. Add in the chicken and cook 4 to 5 min on each side, or possibly till cooked through. Pour the sauce into the skillet, turn the chicken over to completely coatit, then serve the chicken with the sauce spooned on top.
- Makes 4 servings.
- Serving SuggestionsAlong with this I cut small red potatoes into thin wedges, toss with extra virgin olive oil, rosemary, garlic pwdr, salt and pepper, roasted in a preheated oven 450 degrees till browned on the undersides, turn, and roast till fork tender and crisped on the outside. Steamed broccoli. (about 4-6 potatoes, tossed with about 2 tbls. oil, the rest to taste.)
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 198g | |
| Recipe makes 4 servings | |
| Calories 287 | |
| Calories from Fat 109 | 38% |
| Total Fat 12.13g | 15% |
| Saturated Fat 2.7g | 11% |
| Trans Fat 0.12g | |
| Cholesterol 58mg | 19% |
| Sodium 475mg | 20% |
| Potassium 323mg | 9% |
| Total Carbs 25.05g | 7% |
| Dietary Fiber 1.7g | 6% |
| Sugars 21.12g | 14% |
| Protein 19.74g | 32% |
