I have a simple, delicious meal idea for you! How easy is it? You only need three ingredients! Here’s my recipe for Blackberry Dijon Chicken.
First, preheat your oven to 425 degrees. Then, in a small saucepan, combine one 10-ounce jar of blackberry jam and 5 tablespoons of Dijon mustard.
Let it come to a boil over medium heat, turn it down to medium-low, and let it simmer for 10-15 minutes. You want it to reduce, so it becomes thicker.
Meanwhile, spray a casserole pan with nonstick cooking spray, and spread out 6 chicken breasts. Season them with a little salt and pepper.
After 10-15 minutes of simmering, pour the blackberry-Dijon sauce over the chicken breasts.
Pop them in the oven for 30 minutes. Halfway through, use a spoon to baste the breasts with more of the sauce. After 30 minutes, pull them out! (It may take a little more or a little less for them to be fully cooked, based on the thickness of your breasts.)
I roasted some vegetables at the same time, with olive oil cooking spray, salt, pepper, and an Italian seasoning blend, although they took a little longer – 40 minutes. Broccoli, cauliflower, orange and yellow carrots:
Plate it up! I spooned a little bit of the excess sauce on the vegetables.
It’s a fantastic mix of sweet and savory – and, next time, I’d use even more of the Dijon – so don’t be afraid to be generous with it!
This recipe is high in sugar. It works out to be 30 grams of sugar per chicken breast, if you consume all the sauce. I didn’t. There was plenty left in the pan after I served it, and while I poured a little into a container for the leftovers, a lot of it went down the drain. (Although I guess I could’ve saved it for something else?) You can find sugar-free jams at the store, too, which would dramatically reduce the sugar content.
Oh, and swap out blackberry for another type of jam of you prefer!
Keep it up, David!