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Blueberry Barbecued Chicken

Servings: 6
Calories: 292
Description

Combine two classic summer favorites — blueberries and barbecue — in this tangy and sweet sauce for grilled chicken.

Ingredients
  • 0.5 cup diced onion
  • 1 tablespoon olive oil
  • 2 cups frozen blueberries
  • 0.25 cup ketchup
  • 0.25 cup balsamic vinegar
  • 0.25 cup dark brown sugar
  • 0.5 teaspoon salt
  • 6 six-ounce boneless, skinless chicken breasts (*Chicken can be prepared on a grill, pan-seared, or in the oven.)
Instructions
  1. 1
    Heat a medium saucepan over medium-high heat.
  2. 2
    Add the olive oil and sauté the diced onion for about 2 minutes, or until translucent.
  3. 3
    Stir in the blueberries, ketchup, balsamic vinegar, brown sugar, and salt.
  4. 4
    Bring the mixture to a simmer and cook for 4 minutes, stirring occasionally.
  5. 5
    Blend the sauce until smooth using a blender.
  6. 6
    Transfer 0.50 cup of the sauce to a separate bowl and reserve for serving.
  7. 7
    Place the remaining sauce into another bowl for cooking the chicken.
  8. 8
    Pound the chicken breasts to an even thickness of about 0.50 inch.
  9. 9
    Place the chicken on a prepared grill and cook for 5 minutes on one side.
  10. 10
    Flip the chicken and cook for another 5 minutes.
  11. 11
    Brush one side of the chicken with the cooking sauce and cook for 1 minute.
  12. 12
    Turn the chicken over, brush the other side with the remaining cooking sauce, and cook for 1 additional minute.
  13. 13
    Continue cooking until the internal temperature reaches 165°F (74°C).
  14. 14
    Serve with the reserved blueberry barbecue sauce.

Nutrition Facts

Servings 6

Amount Per Serving
Calories 292kcal
% Daily Value *
Total Fat 6g10%
Saturated Fat 1g5%
Cholesterol 94mg32%
Total Carbohydrate 22g8%
Dietary Fiber 1g4%
Sugars 18g
Protein 35g70%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

Note
  • Naturally flavorful and aromatic, onion is rich in antioxidants—especially quercetin—that may support heart health and reduce inflammation. It also provides small amounts of vitamin C and fiber, which aid immune function and digestive health.
  • Light and heart-healthy, olive oil is rich in monounsaturated fats and antioxidants that support cardiovascular wellness. It also contains anti-inflammatory compounds like oleocanthal, which may contribute to reduced inflammation and support brain health.
  • Bursting with natural sweetness and vibrant color, wild blueberries are packed with antioxidants, especially anthocyanins, which help combat oxidative stress. They also support brain health, reduce inflammation, and provide dietary fiber and vitamin C.
  • A lean and protein-rich choice, boneless, skinless chicken breast delivers essential amino acids that support muscle repair, immune function, and overall satiety. It’s also a good source of B vitamins, including niacin and B6, which aid in energy metabolism.
Read it online: https://rmhc-centralohio.org/recipe/blueberry-barbecued-chicken/