I’m lucky enough to have a fig tree in my backyard. Nearly dormant for most of the year, it sprouts buds, then fruit in the spring. As they ripen, the figs start to turn from light green to pale yellow, then to speckled with brown spots, and from rock hard to ohh-so-soft to the touch. It’s at that time that I start paying close, daily attention to them because I know that I’ll be in a race to harvest with every &^%$* bird within a hundred miles, for I’m not the only one who loves this succulent fruit.
Thankfully, we can buy dried figs all year round, so we can enjoy this diabetic-friendly chicken dish any time.
Chicken with Balsamic Fig Glaze
1 1/2lbs boneless, skinless 6 oz chicken breasts
1 1/2T fresh thyme, divided
1/2t salt, divided
1/2t black pepper
1T olive oil
3/4C chopped onion, fresh
1/2C low sodium chicken stock
1/4C balsamic vinegar
2t low sodium soy sauce
1/2C dried figs, finely chopped
Season both sides of the chicken with 1 1/2t thyme, 1/4t salt and pepper. In a large skillet, heat oil over medium heat; saute chicken 6 minutes per side. Remove chicken from pan, cover and set aside.
Return skillet to burner. Lower the heat, melt butter in pan. Saute onion until soft (the culinary term for this is “sweating the onion”). Add the broth, vinegar, soy sauce and figs. Cook 3 minutes until the sauce is reduced to 1C. Stir in the remaining thyme and salt.
Slice the chicken breasts lengthwise and spoon sauce over chicken, or serve on side.
Don’t expect leftovers.
Calories: 226.7., satfat: 1.9g, carbs: 11.7g. sodium: 387.4g
Recipe, courtesy dLife.com
Photo, courtesy me.
Kent McDonald is a Certified Personal Chef, living and working in Phoenix, Arizona. (c) All rights reserved, 2012.