Grilled Chicken with Blueberry Onion Relish - 12g Carbs, 2g Fiber
From The American Institute for Cancer Research AICR
Makes 4 servings, with 3 1/2 cups of relish.
1/2 cup orange juice
1/2 Tbsp canola oil
1 small bay leaf
2 sprigs fresh rosemary, thyme or oregano (or 1/2 tsp dried)
2 cloves garlic, finely minced
4 skinless, boneless chicken breasts(about 1 lb)
Canola oil spray
2 medium onions
1/2 tsp salt
1/4 tsp freshly ground black pepper
1/4 cup sherry
2 Tbsp balsamic vinegar
1 cup fresh (or frozen) blueberries
1 cup chopped cherry tomatoes
Make a marinade for the chicken. Mix together in a non-metal container
the juice, canola oil, bay leaf, herb and garlic. Add chicken, cover
and marinate in the refrigerator at least 30 minutes or up to 3 hours.
Periodically turn food to distribute flavors evenly. When ready to
grill, drain chicken and pat dry with paper towels.
Meanwhile, make the relish. Cut onions in half, then cut each half
crosswise in thirds. Cut each in thin slices. Spray a large skillet
with canola oil spray and heat over medium-high heat. Add onions, salt
and pepper and cook, stirring occasionally, until onions are golden,
about 10 minutes. Add sherry, vinegar, blueberries and tomatoes. Bring
to a boil, immediately reduce heat to low and gently simmer 3 to 4
minutes. Remove from heat and transfer relish to a serving bowl.
Prepare grill for cooking. Rinse chicken and pat dry. Spray lightly
with canola oil spray and season with salt and pepper. Grill about 5
to 6 inches above heat source until cooked through (4 to 5 minutes per
side). Serve with the blueberry relish.
Nutritional Information Per Serving with 1/2 cup relish:
195 Calories, 3g Total Fat (< 1g Saturated Fat), 12g Carbs,
28g Protein, 2g Dietary Fiber, 244mg Sodium
Diabetic Exchanges: 1 Fruit, 3 Low-Fat Meat, 1 Vegetable