I must confess, when it comes to this Keto blueberry balsamic chicken dish all convention goes out the window. I can’t help it. It’s that good. The combination of sweet blueberries, maple syrup and balsamic is so full of flavor, it’s frightening.
So consequently, I lick my plate.
There, I said it. Yes, I’m ashamed of my lack of self control, but when it comes to this dish I can’t help it. Don’t blame me, if you find yourself in the same predicament. I’ve done my best to warn you.
Macros: Fat – 21 gms, Net Carbs – 8 gms, Protein – 21 gms
Add a little pizzazz to your diet with Keto Blueberry Balsamic Chicken
One of the things I’ve wondered about since starting keto is why the meals we eat can’t have a little more pizazz.
I get tired of eating the same old things. Cheese, almond flour, and proteins all have their place in the keto order of things, but it does get boring.
This is why I enjoy a little something out of the ordinary once in awhile like keto blueberry balsamic chicken. The carb content may be a little higher with the blueberries and balsamic, but it’s worth it. To offset the little bit of higher carb content for this dish, I watch the other carbs i’m eating for the day. It’s as simple as that.
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Keto Blueberry Balsamic Chicken
| Servings:4 | Prep Time:5 | Cook Time:40 |
- 12 oz chicken skinless, boneless (4, 4oz chicken breasts )
- 2 tsp salt divided
- 1 tsp pepper divided
- 3 tbsp olive oil divided
- 3 tbsp butter divided
- 1 small onion white, thinly sliced
- 1 cup blueberries fresh
- 1/4 cup balsamic vinegar
- 1/4 cup keto maple syrup
- 1 tbsp rosemary fresh, chopped
- 1 tbsp oregano fresh, chopped
|
Ingredients
Servings:
Units:
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- Preheat oven to 350°F.
- Season chicken with 1 tsp salt and 1/2 tsp pepper. Set aside.
- Heat 2 tbsp olive oil and 2 tbsp butter in a large heavy skillet over medium heat until butter is melted and hot and bubbly.
- Add the seasoned chicken to the hot pan and sear for about 4 minutes on each side until chicken is lightly browned.
- Remove the chicken from the pan and place in oven proof baking dish. Set aside while making the blueberry balsamic glaze.
- With the same pan used for searing the chicken, add the remaining olive oil and butter. Heat over medium heat until butter has melted.
- Add the thinly sliced onions and turn heat to low. Cook onions until softened, fragrant and slightly caramelized. About 5 minutes.
- Stir in balsamic, maple syrup, rosemary, oregano and remaining salt and pepper. Simmer on low for another 5 minutes to concentrate sauce. Stir in blueberries and remove from heat.
- Pour the blueberry balsamic mixture over chicken and place baking dish in the oven for 20 minutes. When done, Chicken should no longer be pink in the middle and reach an internal temp of 165 degrees F.
- When serving, remove chicken from baking dish and serve with blueberry balsamic glaze spooned over the top of each chicken breast.
When I calculate the carb content, I remove Erythritol from the total as it normally does not affect blood glucose levels. It’s important to note that each person’s diet needs, and restrictions are unique. You are in charge of your own health. It’s up to you to decide what carb totals you should use. The macros for my recipes are calculated using FatSecret. This is provided purely as a courtesy for my readers. While I try my best to be accurate, I recommend you verify all nutritional information on your own, instead of relying solely on my calculations.
As you read my blog and try my recipes you’ll notice that I recommend products or services I’ve found helpful. The products and services are recommended because I use them and think you might find them helpful too. I’m a member of Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to amazon.com. I may receive a small monetary gain from the purchase of these products or services at no extra cost to you.
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