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1
Prepare the rice using the package directions for half the box, omitting the margarine.
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2
Remove from the heat.
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3
Cover to keep warm.
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4
Meanwhile, sprinkle the seasoning blend over both sides of the chicken.
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5
Using your fingertips, gently press the seasoning blend so it adheres to the chicken.
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6
In a large nonstick skillet, heat the oil over medium-high heat, swirling to coat the bottom.
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7
Cook the chicken for 4 minutes.
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8
Turn over and cook for 2 to 4 minutes, or until browned and no longer pink in the center.
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9
Transfer to a serving plate.
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10
Cover to keep warm.
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11
In the same skillet, stir together the remaining ingredients.
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12
Cook over medium heat for 3 to 4 minutes, or until heated through, stirring occasionally.
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13
Stir in any accumulated juices from the chicken.
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14
Serve the chicken with the rice on the side.
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15
Pour the sauce over all.
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16
If you prefer a seedless sauce, use a rubber scraper to press the sauce through a fine-mesh sieve into a medium bowl.
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17
This will yield about 1/4 cup sauce (1 tablespoon per serving).
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18
If you want 2 tablespoons of strained sauce per serving, start with 2 cups frozen blackberries (thawed with juice).
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19
The remaining ingredient amounts stay the same.
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20
Flattening chicken breasts makes it easier to cook them uniformly.
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21
One way is to put a boneless, skinless chicken breast with the smooth side up between two pieces of plastic wrap.
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22
Using the smooth side of a meat mallet or a heavy pan, flatten the chicken to the desired thickness, being careful so you dont tear the meat.
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23
(Per serving)
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24
Calories: 266
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25
Total fat: 2.5g
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26
Saturated: 0.5g
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27
Trans: 0.0g
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28
Polyunsaturated: 0.5g
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29
Monounsaturated: 1.0g
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30
Cholesterol: 66mg
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31
Sodium: 80mg
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32
Carbohydrates: 30g
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33
Fiber: 2g
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34
Sugars: 8g
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35
Protein: 29g
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36
Calcium: 30mg
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37
Potassium: 365mg
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38
1 1/2 starch
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39
1/2 fruit
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40
3 very lean meat
