Healthy Recipe: Blackberry Chicken Tenders on Asparagus

recipe

 

This fast, tasty dinner recipe centers around protein and veggies. Blackberries add a unique and unexpected flavor.

Here’s what you need:

For the Chicken:

  • 1.5 pounds organic, skinless, boneless chicken tenders
  • 1 cup organic blackberries
  • 1/4 cup coconut aminos
  • 1/4 cup plum vinegar
  • 1 Tablespoon olive oil
  • 1/8 cup yellow onion, minced
  • 4 garlic cloves, minced
  • 1 packet Stevia
  1. Rinse the chicken tenders and pat dry. Place in a large ziplock bag.
  2. Combine the rest of the ingredients in a high speed blender until smooth.
  3. *optional* Strain the seeds from marinade (If you don’t mind the crunch, then leave the seeds in!)
  4. Pour the marinade into the bag of chicken, seal and place in the refrigerator for 4 to 6 hours.
  5. Preheat oven to 375 degrees F. Place the marinated chicken in a baking pan and bake for 30 minutes.
  6. Remove from oven, drain off excess marinade, then place under high broil for 4 minutes, watching closely.

4 servings

Nutritional Analysis: One serving equals:  237 calories, 4g fat, 655mg sodium, 11g carbohydrate, 3g fiber, and 35g protein 

For the Blackberry Sauce:

  • 1 TBL coconut oil
  • 1 cup organic blackberries
  • 1 packet Stevia
  • 1 Tbl plum vinegar
  1. In a skillet over medium low heat, combine all of the ingredients and bring to a simmer.
  2. Simmer, stirring often, until the blackberries become bright and the sauce reaches desired consistency.

 

  1. If you wish to thicken the sauce more, add 1/2 teaspoon of arrowroot powder.
  2. *optional* Strain the seeds from the sauce (If you don’t mind the crunch, then leave the seeds in!)
  3. Serve over the cooked chicken.

Sauce: 4 servings

Nutritional Analysis: One serving equals:  50 calories, 3g fat, 0mg sodium, 4g carbohydrate, 2g fiber, and 1g protein

For the Asparagus:

  • 1 bunch skinny asparagus, ends trimmed and cut into 1-inch pieces
  • 1 Tablespoon Olive oil
  • Dash of Salt and pepper
  • 2 cloves garlic, minced
  • 1 Tablespoon lemon juice
  1. Preheat oven to 375 degrees F. Lightly grease a baking sheet with olive oil.
  2. In a bowl combine the asparagus, oil, salt, pepper, garlic and
    lemon juice. Spread over prepared pan.
  3. Bake for 17 minutes, or until tender and bright green. 

4 servings

Nutritional Analysis: One serving equals:  55 calories, 3g fat, 66mg sodium, 5g carbohydrate, 2g fiber, and 2g protein

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