When the leaves start to change color, prepare this earthy dish of seared chicken breasts topped with a sauce made of blackberries, balsamic vinegar, and a hint of brown sugar and lemon zest.

　　

Ingredients

Serves 4; 3 ounces chicken, 1/2 cup rice, and 2 tablespoons sauce per serving

　　1/2 6- to 7-ounce box quick-cooking white and wild rice, seasoning packet discarded

　　1 teaspoon salt-free all-purpose seasoning blend

　　4 boneless, skinless chicken breast halves (about 4 ounces each), flattened to 1/4-inch thickness, or 1 pound turkey breast cutlets, all visible fat discarded (no need to flatten the turkey)

　　1 teaspoon olive oil

　　1 cup frozen unsweetened blackberries, thawed, juice reserved

　　1/4 cup Chicken Broth (page 50) or commercial fat-free, low-sodium chicken broth

　　1 tablespoon light brown sugar

　　1 tablespoon balsamic vinegar

　　1 teaspoon grated lemon zest

　　

Step 1

Prepare the rice using the package directions for half the box, omitting the margarine. Remove from the heat. Cover to keep warm.

　　

Step 2

Meanwhile, sprinkle the seasoning blend over both sides of the chicken. Using your fingertips, gently press the seasoning blend so it adheres to the chicken.

　　

Step 3

In a large nonstick skillet, heat the oil over medium-high heat, swirling to coat the bottom. Cook the chicken for 4 minutes. Turn over and cook for 2 to 4 minutes, or until browned and no longer pink in the center. Transfer to a serving plate. Cover to keep warm.

　　

Step 4

In the same skillet, stir together the remaining ingredients. Cook over medium heat for 3 to 4 minutes, or until heated through, stirring occasionally. Stir in any accumulated juices from the chicken.

　　

Step 5

Serve the chicken with the rice on the side. Pour the sauce over all.

　　

Cook’s Tip

Step 6

If you prefer a seedless sauce, use a rubber scraper to press the sauce through a fine-mesh sieve into a medium bowl. This will yield about 1/4 cup sauce (1 tablespoon per serving). If you want 2 tablespoons of strained sauce per serving, start with 2 cups frozen blackberries (thawed with juice). The remaining ingredient amounts stay the same.

　　

COOK’S TIP ON FLATTENING CHICKEN BREASTS

Step 7

Flattening chicken breasts makes it easier to cook them uniformly. One way is to put a boneless, skinless chicken breast with the smooth side up between two pieces of plastic wrap. Using the smooth side of a meat mallet or a heavy pan, flatten the chicken to the desired thickness, being careful so you don’t tear the meat.

　　

Nutrition Information

Step 8

(Per serving)

　　

Step 9

Calories: 266

　　

Step 10

Total fat: 2.5g

　　

Step 11

Saturated: 0.5g

　　

Step 12

Trans: 0.0g

　　

Step 13

Polyunsaturated: 0.5g

　　

Step 14

Monounsaturated: 1.0g

　　

Step 15

Cholesterol: 66mg

　　

Step 16

Sodium: 80mg

　　

Step 17

Carbohydrates: 30g

　　

Step 18

Fiber: 2g

　　

Step 19

Sugars: 8g

　　

Step 20

Protein: 29g

　　

Step 21

Calcium: 30mg

　　

Step 22

Potassium: 365mg

　　

Dietary Exchanges

Step 23

1 1/2 starch

　　

Step 24

1/2 fruit

　　

Step 25

3 very lean meat

　　American Heart Association Low-Salt Cookbook, 4th Edition