Departments: The Hungry Heart/By Their Fruits
This recipe is brought to you by the American Heart Association's Patient Education program. Recipe copyright © 2010 by the American Heart Association. Look for other delicious recipes in American Heart Association cookbooks, available from booksellers everywhere, and at americanheart.org.
Serves 4; 3 ounces chicken per serving
This sweet and tart dish uses only five ingredients and is super-simple to put together. You can have it on the table in less than 30 minutes, making it the perfect entrée for a busy summer night.
¾ cup all-fruit seedless red raspberry spread
2 tablespoons honey mustard (lowest sodium available)
¼ teaspoon cayenne
4 boneless, skinless chicken breast halves (about 4 ounces each), all visible fat discarded, pounded to ½-inch thickness
6 ounces fresh raspberries (about 1⅓ cups)
Lightly spray the grill rack with cooking spray. Preheat the grill on medium high.
In a small bowl, stir together the raspberry spread, mustard, and cayenne. Spoon ¼ cup of the mixture into another small bowl and set aside. Lightly brush both sides of each chicken breast with the remaining raspberry spread mixture.
Grill the chicken for 8 to 10 minutes on each side, or until no longer pink in the center.
Meanwhile, add the fresh raspberries to the reserved raspberry spread mixture, stirring gently to coat. Serve spooned over the chicken.
Cook's Tip on Pounding Chicken
Because pounded chicken breasts are more uniform in thickness, they cook more evenly. They also cook faster-and so are less likely to dry out-and are tenderer.
Cook's Tip on Honey Mustard
Be sure to check the labels on honey mustard from different manufacturers. The amount of sodium varies widely.
Total Fat 1.5 g
Saturated Fat 0.5 g
Trans Fat 0.0 g
Polyunsaturated Fat 0.5 g
Monounsaturated Fat 0.5 g
Cholesterol 66 mg
Sodium 82 mg
Carbohydrates 38 g
Fiber 3 g
Sugars 29 g
Protein 27 g
2 other carbohydrate
3 very lean meat
© 2010 American Heart Association, Inc.