Blackberry-Balsamic Chicken

• 1/2 6- to 7-ounce box quick-cooking white and wild rice, seasoning packet discarded
• 1 teaspoon salt-free all-purpose seasoning blend
• 4 boneless, skinless chicken breast halves (about 4 ounces each), flattened to 1/4-inch thickness, or 1 pound turkey breast cutlets, all visible fat discarded (no need to flatten the turkey)
• 1 teaspoon olive oil
• 1 cup frozen unsweetened blackberries, thawed, juice reserved
• 1/4 cup Chicken Broth (page 50) or commercial fat-free, low-sodium chicken broth
• 1 tablespoon light brown sugar
• 1 tablespoon balsamic vinegar
• 1 teaspoon grated lemon zest

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

white, salt, chicken, olive oil, blackberries, chicken broth, light brown sugar, balsamic vinegar, lemon zest

Taken from www.epicurious.com/recipes/food/views/blackberry-balsamic-chicken-392058 (may not work)