Sautéed Chicken with Fresh Blueberry Sauce

Health score
23%
Sautéed Chicken with Fresh Blueberry Sauce
25 min.
2
378kcal

Suggestions

Looking for a refreshing and unique way to enjoy your protein-packed lunch or dinner? Look no further than this delightful Sautéed Chicken with Fresh Blueberry Sauce! This recipe is perfect for those who love to experiment with flavors and enjoy a meal that's both healthy and full of character. In just 25 minutes, you can create a delectable main course that serves two, offering a perfect balance of lunch or dinner favorites.

With a caloric breakdown that emphasizes protein, fat, and carbs in a well-rounded manner, this dish is not only delicious but also mindful of your dietary needs. The star of the show is undoubtedly the fresh blueberries, which team up with dry white wine, chicken broth, and a touch of sugar to create a mouth-watering sauce. This sauce then perfectly complements the juicy, seasoned chicken breast, making for a meal that's as beautiful as it is tasty.

Prepared with easy-to-find ingredients and using minimal equipment, this recipe is a fantastic choice for home cooks of all levels. Whether you're a seasoned chef or just starting out, the Sautéed Chicken with Fresh Blueberry Sauce is sure to impress your taste buds and have you dreaming up new and exciting flavor combinations. So why wait? Dive into this deliciously different main dish and savor the sweet and savory symphony of flavors that awaits you!

Ingredients

  • 0.7 cup blueberries fresh
  • 0.3 cup wine dry white
  • tablespoons flour 
  • cup chicken broth reduced-sodium
  • tablespoon olive oil 
  • servings bell pepper 
  • servings salt 
  •  shallots chopped
  • large chicken breast halves boneless skinless (7 oz. to 8 oz. each)
  • pinch sugar 
  • tablespoon butter unsalted

Equipment

  • frying pan
  • aluminum foil

Directions

  1. Season 2 large skinless, boneless chicken breast halves (7 oz. to 8 oz. each) with salt and pepper. Coat with 2 Tbsp. flour; shake off excess.
  2. In a large skillet, heat 1 Tbsp. olive oil over medium-high heat. Brown chicken, turning once, about 10 minutes.
  3. Transfer chicken to a plate and cover with foil.
  4. Add 1 chopped shallot to skillet and cook on medium heat, stirring, for 1 minute.
  5. Pour in 1/3 cup dry white wine and boil for 2 minutes.
  6. Add 1 cup reduced-sodium chicken broth and bring to a boil.
  7. Add 2/3 cup fresh blueberries and a pinch of sugar and simmer until reduced by half, about 3 minutes.
  8. Remove from heat and stir in 1 Tbsp. unsalted butter; season with salt and pepper.
  9. Arrange chicken on plates. Top with sauce.

Nutrition Facts

Calories378kcal
Protein32.23%
Fat42.52%
Carbs25.25%

Properties

Glycemic Index
131.05
Glycemic Load
8.48
Inflammation Score
-9
Nutrition Score
25.146521785985%

Flavonoids

Cyanidin
4.17mg
Petunidin
15.55mg
Delphinidin
17.48mg
Malvidin
33.37mg
Peonidin
10.01mg
Catechin
2.92mg
Epigallocatechin
0.33mg
Epicatechin
0.53mg
Hesperetin
0.16mg
Naringenin
0.15mg
Apigenin
0.01mg
Luteolin
0.56mg
Kaempferol
0.84mg
Myricetin
0.65mg
Quercetin
3.97mg
Gallocatechin
0.06mg

Nutrients percent of daily need

Calories:378.29kcal
18.91%
Fat:16.79g
25.83%
Saturated Fat:5.49g
34.28%
Carbohydrates:22.43g
7.48%
Net Carbohydrates:19.08g
6.94%
Sugar:10.09g
11.21%
Cholesterol:87.37mg
29.12%
Sodium:368.31mg
16.01%
Alcohol:4.12g
100%
Alcohol %:1.21%
100%
Protein:28.63g
57.25%
Vitamin C:102.5mg
124.24%
Vitamin B3:14.85mg
74.26%
Vitamin B6:1.17mg
58.36%
Selenium:39.09µg
55.84%
Vitamin A:2568.56IU
51.37%
Phosphorus:322.47mg
32.25%
Potassium:794.74mg
22.71%
Manganese:0.4mg
20.07%
Vitamin B5:2mg
20.02%
Vitamin E:2.85mg
19.02%
Vitamin K:18.38µg
17.51%
Vitamin B2:0.28mg
16.47%
Folate:60.33µg
15.08%
Fiber:3.35g
13.4%
Vitamin B1:0.2mg
13.3%
Magnesium:50.88mg
12.72%
Iron:1.77mg
9.85%
Zinc:1.2mg
7.97%
Copper:0.16mg
7.81%
Vitamin B12:0.36µg
5.93%
Calcium:29.77mg
2.98%
Vitamin D:0.22µg
1.45%
Source:My Recipes