Blackberry Balsamic Glazed Chicken

by MacroMeals
Prep: 10m
Cook: 12m
poultry
Blackberry Balsamic Glazed Chicken - Image

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Ingredients
Servings:6
3cupblackberries
1cupolive oil
3/4cupbalsamic vinegar
hot sauce
10tbspwhite sugar
2tbspsteak seasoning
3lbchicken breast
1tbspcornstarch
1/2cupwater
Nutrition Facts

Per serving

Calculating nutrition...

Instructions
  1. 1

    Mix the marinade

    In a medium bowl, mash 2 cups of the blackberries. Pour into a large zip-top bag along with the olive oil, 1/2 cup of the balsamic vinegar, a few shakes of hot sauce, 2 tablespoons of the white sugar, and the steak seasoning. Add the chicken breasts and squish the bag until everything is coated.

  1. 2

    Marinate

    Refrigerate at least 4 hours, or up to 24, turning the bag every couple of hours. Plan ahead so the chicken has time to soak up the flavor.

  2. 3

    Make the glaze

    In a small saucepan, whisk the cold water and cornstarch until smooth. Set over medium heat and add the remaining 1/2 cup white sugar (8 tablespoons), the remaining 1/4 cup balsamic vinegar, and the remaining 1 cup blackberries. Mash the berries and stir until the mixture thickens, about 4 minutes. Keep warm over low heat.

  3. 4

    Grill the chicken

    Heat a grill to medium. If the breasts are thick, pound them to an even thickness so they cook evenly. Grill 3 to 5 minutes, flip, and cook another 2 to 4 minutes, until the internal temp reaches 165F. Use a meat thermometer to be sure.

  4. 5

    Serve

    Spoon the warm blackberry glaze over the hot chicken. Great with grilled corn, rice, or a big pile of greens.

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Blackberry Balsamic Glazed Chicken

Created by: MacroMeals

Prep Time: 10m
Cook Time: 12m
Servings: 6

Ingredients

  • 3 cup blackberries
  • 1 cup olive oil
  • 3/4 cup balsamic vinegar
  • hot sauce
  • 10 tbsp white sugar
  • 2 tbsp steak seasoning
  • 3 lb chicken breast
  • 1 tbsp cornstarch
  • 1/2 cup water

Instructions

  1. Mix the marinadeIn a medium bowl, mash 2 cups of the blackberries. Pour into a large zip-top bag along with the olive oil, 1/2 cup of the balsamic vinegar, a few shakes of hot sauce, 2 tablespoons of the white sugar, and the steak seasoning. Add the chicken breasts and squish the bag until everything is coated.
  2. MarinateRefrigerate at least 4 hours, or up to 24, turning the bag every couple of hours. Plan ahead so the chicken has time to soak up the flavor.
  3. Make the glazeIn a small saucepan, whisk the cold water and cornstarch until smooth. Set over medium heat and add the remaining 1/2 cup white sugar (8 tablespoons), the remaining 1/4 cup balsamic vinegar, and the remaining 1 cup blackberries. Mash the berries and stir until the mixture thickens, about 4 minutes. Keep warm over low heat.
  4. Grill the chickenHeat a grill to medium. If the breasts are thick, pound them to an even thickness so they cook evenly. Grill 3 to 5 minutes, flip, and cook another 2 to 4 minutes, until the internal temp reaches 165F. Use a meat thermometer to be sure.
  5. ServeSpoon the warm blackberry glaze over the hot chicken. Great with grilled corn, rice, or a big pile of greens.

Notes & Tips

Real talk on the macros: you're pulling about 49g of protein per serving from the chicken breast alone. The marinade looks fat-heavy with that cup of olive oil, but most of it stays behind in the bag and gets tossed, so you're not actually eating a cup of oil. Want it leaner? Drop the glaze sugar to 1/4 cup, the blackberries and balsamic carry plenty of flavor on their own. Grills in about 10 minutes and holds up great for meal prep, slice it cold over a salad the next day.