Barbecuing never gets old, and it's fun to try different flavor combos, rubs, and fresh ingredients to spruce up a traditional recipe. For our August healthy recipe, we’re showing you how to combine barbecue chicken with a blueberry barbecue sauce. It sounds like it wouldn’t go together, but with fresh blueberries and delicious chicken on the grill, the flavors combine for a tart taste that’s totally worth trying.
- ½ cup diced onion
- 1 tablespoon olive oil
- 2 cups blueberries
- ¼ cup ketchup
- ¼ cup balsamic vinegar
- ¼ cup dark brown sugar
- ½ teaspoon salt
- 6 boneless, skinless chicken breasts
To Prepare Prep and turn on your grill. On the stove, heat a mid-size saucepan over medium heat. Add olive oil and sauté the onion for two minutes until its clear. Add your blueberries, ketchup, balsamic vinegar, brown sugar, and salt. Stir everything together until mixed, bringing the mixture to a simmer. Cook for about four minutes, stirring occasionally.
Transfer mixture to a blender, blending until smooth. Retain about half a cup of sauce to a bowl for serving. Put the rest in a bowl to bring out to the grill.
Next, pound the chicken breasts to flatten them until they’re only about ½-inch thick. Place the breasts on your grill, cooking for five minutes on each side. Spread the blueberry sauce on the chicken, and grill for one more minute. Then turn the chicken again and spread more sauce on that side, grill for another minute. Make sure the internal temperature reaches 165 degrees. Serve with the leftover sauce to add as needed.
The recipe has less than 300 calories per serving, with only one gram of saturated fat and one gram of cholesterol. It also contains one gram of fiber, 35 grams of protein, and 397 grams of potassium. Combined with some sweet summer corn, fresh watermelon, and maybe a mai tai, this makes for one tasty dinner! We hope you enjoy it, and if you have any questions about making healthy choices or improving your life, schedule a visit today by clicking below.
P.S. If the summer heat is too much even with a good barbecue, it could be your hormones. Find out more about them in our free webinar, found here.