This one is really really good. I made it twice this week. It also looks really fancy for when you are trying to impress people.
Cook a package of Uncle Ben's Wild Rice without seasoning packet or butter. ( I tried two brands of plain wild rice, and neither was very good. So I'm back to box rice.) (Since then I have had success with HEB Brown and Wild Rice Blend.)
Take a couple of chicken breasts and cover them with plastic wrap. Smash them to about 1/2 inch thick. Sprinkle with a salt-free all-purpose seasoning (I used Mrs. Dash Table Blend.) Cook in a skillet with approximately 1 T olive oil, 5 min each side, or until cooked through.
Meanwhile, cook in a sauce pan: 1 c. frozen blackberries, thawed, juice reserved; 1/4 c. low sodium chicken broth; 1 T brown sugar; 1 T balsamic vinegar; 1 t lemon zest. Simmer for about 5 minutes. Stir in any juices from the chicken.
Serve the sauce over the rice and chicken.
265 calories, 116 mg sodium, 3 g fat, 60 mg cholesterol, 25 g protein
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