Blackberry Mustard Chicken

Blackberry Mustard Chicken
Author: 
Recipe type: Entrees
Prep time: 
Cook time: 
Total time: 
Serves: 4
 
The blackberries add a little tartness to this easy to prepare chicken dish that is perfect for weeknights! Easy to prepare; Low in calories; Low in sodium; Low in fat; Low in cholesterol.
Ingredients
  • 1 cup fresh blackberries
  • 7 tablespoons hot Dijon mustard
  • 3 tablespoons honey
  • 1 tablespoons balsamic vinegar
  • 4 (4 oz.) boneless, skinless chicken breasts
  • 4 tablespoons blackberry mustard
Instructions
  1. Add blackberries to food processor and process about 1 minute or until smooth
  2. Strain and discard seeds.
  3. Combine blackberry purée, Dijon mustard, and remaining ingredients in a bowl; stir well.
  4. Baste each chicken breast with 1 tablespoon blackberry mustard and marinate for at least 30 minutes.
  5. Bake at 350ºF for 20 – 30 minutes or grill.
Notes
*The Duke Diet and Fitness Center’s meals are low in calories, fat and sodium, but high in taste. The Center’s meals have a daily total of approximately 1,500 mg of sodium. The USDA 2005 dietary guidelines for Americans is to consume less than 2,300 mg of sodium.
Nutrition Information
Serving size: 3 oz Calories: 150 Fat: 2g Carbohydrates: 12g Sodium: * Fiber: * Protein: 5g Cholesterol: *