Blackberry Chicken
This blackberry chicken combines sweet fruit, fragrant fennel and herbs for a flavorful summer dinner idea!
Servings: 2 servings
Calories: 375kcal
Equipment
Ingredients
- 1 tablespoon olive oil
- 2 chicken breasts boneless, skinless
- ½ onion diced
- 1 small fennel finely diced, tough root and stems removed
- 2 garlic cloves minced
- 2 cups blackberries
- 2 tablespoon thyme leaves diced
- ½ teaspoon fresh rosemary leaves finely diced
- 2 tablespoon honey
- pinch salt
- pinch black pepper optional
Instructions
- Preheat the oven to 390F / 200C.
- Dice the chicken breasts, lengthways, into 2-3 pieces. Season with salt and black pepper, if using.
- Drizzle olive oil in your skillet and once it is hot, use kitchen tongs to place the chicken breast fillets. Cook for 3-4 minutes each side, until you have some browning. They don't need to be fully cooked through, as we're going to bake them. Set aside on a plate.
- Into the same skillet, add the diced onion and fennel and cook for 4-5 minutes, until softened. Add in the garlic and cook for a minute, then tip in the blackberries, pour in the honey and add the fresh thyme and rosemary. Season with a further pinch of salt. Bring to a light simmer, and cook for 8-10 minutes, stirring occasionally, so the blackberries break down and they release some liquid.
- Transfer the chicken breast pieces to an ovenproof dish. Spoon the blackberry sauce mixture over the chicken. Bake for 15-20 minutes, or until the chicken has an internal temperature of 165F using a meat thermometer.
Notes
- I suggest to slice the chicken thighs into 2-3 pieces for a quicker cook time, and so the blackberry sauce coats more of it!
- As the blackberries are cooking down, you can press on them with a wooden spoon to help the process.
- Nutritional information is auto-generated and should be understood to be an estimate.
- onion, which scores 1. White onion can be used, which scores 0.
- garlic, which scores 1. There is a note, 'In small amounts, usually well tolerated after cooking'.
- black pepper, which scores 2.
Nutrition
Calories: 375kcal | Carbohydrates: 45g | Protein: 28g | Fat: 11g | Saturated Fat: 2g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 6g | Trans Fat: 0.01g | Cholesterol: 72mg | Sodium: 197mg | Potassium: 1242mg | Fiber: 13g | Sugar: 30g | Vitamin A: 833IU | Vitamin C: 60mg | Calcium: 146mg | Iron: 4mg
