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Janet Smith BeBlessed Health and Fitness

Janet Smith BeBlessed Health and Fitness

Wife, Step Parent, Doggie Momma, Shoe Lover, Foodie, Beer Drinker and Transformation Coach who loves her family, friends and Jesus. Life is about balance. Enjoy the ride while taking care of your health. My family and my health are my WHY. The reason why I care about fitness and nutrition. My journey to live a healthy lifestyle has changed my life and it's turned into a passion for helping others change their lives too. Transformation is possible. I believe in YOU!


Maple Balsalmic & Herb Chicken

Posted by Janet Smith on April 12 2016, 10:11am

Maple Balsalmic & Herb Chicken

INGREDIENTS
¼ cup balsamic vinegar
2 Tbsp pure maple syrup
1 Tbsp Dijon mustard
2 cloves garlic, minced
½ tsp. fresh thyme
⅛ tsp. cayenne
Salt and black pepper, to taste
4 boneless, skinless chicken breasts
2 Tbsp olive oil

INSTRUCTIONS
1. In small bowl, whisk together balsamic vinegar, maple syrup, mustard, garlic, thyme, cayenne and salt and pepper. Pour sauce into a large plastic baggy and add chicken breasts. (I like to pound out the chicken breasts to ensure they each have the same thickness so they cook evenly) Marinate the chicken for at least 30 minutes or even overnight.
2. Heat olive oil in a large skillet over medium-high heat until oil shimmers, about 3 to 4 minutes. Using tongs, remove chicken breasts from baggy (leaving the marinade inside) and arrange in the pan. Allow chicken to cook for about 7 to 8 minutes, without moving, so a nice golden-brown crust forms. Flip chicken over and cook the other side for another 7 to 8 minutes. You'll know the chicken is done when the juices run clear and the inside temp has reached 160 to 165 degrees.
3. Remove chicken and place on a cutting board to rest then pour the remaining marinade into the heated skillet. Scrape up any brown bits and allow marinade to bubble up and cook, stirring occasionally.
4. Add chicken back into the skillet, coating well. Serve and enjoy!

NUTRITIONAL INFORMATION
Serving Size: 1 chicken breast • Calories: 247 • Fat: 10 g • Saturated Fat: 1.9 g • Carbs: 9.8 g • Fiber: 0 g • Protein: 26.9 g • Sugars: 9 g • WW Points+: 6 • Smart Points: 6

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