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prep time
20 min
cook time
30 min
ready time
50 min
Low Carb Roasted Balsamic Blueberry Chicken
I love roasting meats in a cast iron pan because they can go from the stovetop to get a good sear to the oven to finish off with minimal attention. You can place it in the oven to finish off while you finish the rest of your meal and results in tender, juicy meat. Be sure to temp the meat with a thermometer! The trick is to make sure meat reaches 165 F for safety and also so it does not overcook. I love the sweet flavor the balsamic and blueberries give to this dish and it makes its own pan sauce! Also, try to find split breasts with the bone-in as it helps to insulate the meat when cooking.
Net Carbs
9.2 g
Fiber
1.3 g
Total Carbs
10.5 g
Protein
23.6 g
Fats
16.3 g
282 cals
#1 Low Carb & Keto Diet App Since 2010
Track macros, calories, and access top Keto recipes.
Ingredients
Avocado Oil
2 tablespoon
Butter, Salted
2 tablespoon
Salt, Sea Salt
1-¼ teaspoon
Uncooked Perdue Fresh Split Chicken Breasts Skinless
2 split breast
Blueberries
1-¼ cup, whole pieces
Balsamic Vinegar
5 tablespoon
Rosemary, Fresh
2 tablespoon
Black Pepper
½ teaspoon
Recipe Steps
steps 4
50 min
Step 1
Preheat an oven to 350 F. Heat oil and butter together in a large, heavy, nonreactive ovenproof skillet (I like to use a cast iron). Season the chicken with salt and pepper on both sides with ¾ teaspoons sea salt.Step 2
Sear chicken skin side down for at least 5 minutes until it is nice and brown. Flip chicken.Step 3
Add the blueberries and cook for one minute. Then add the balsamic. Add remaining ½ teaspoon salt to the blueberry-balsamic mixture. Add the rosemary.Step 4
Then place the whole pan into the oven and bake for 25-30 minutes until the chicken reaches an internal temperature of 165 F at the thickest part. Serve hot with blueberry sauce on top!
Comments
josie0695 6 years ago
Step 3 does not give specific instruction as to when the balsamic vinegar is to be added. Do you combine berries with vinegar and add to the pot together? Or berries in the pot, then vinegar follows - immediately? Or how long after the berries? (Novice in the kitchen - need specifics! Thanks)
Frances 5 years ago
I didn’t post this but I’ve browned the chicken then take it out deglaze your pan with a little liquid I used broth and add vinegar at the same time as the broth gently scrape you pan getting all those bits and pieces up 1 -2 minutes max you want the acid from the vinegar to still be present when you add your berries it will help in breaking them some more liquid water or broth or wine I keep a measuring cup of water beside me for as needed Cook on low for 15 min then add chicken back and cook another 15 or until done I remove the berry reduction out of my pot into a side bowl while I finished my chicken I wanted to have some of the flavor and still control how much sauce was used hope that hopes some