In the Kitchen: Chicken with Bleu Cheese and Grapes

Ashley Simper, MS, RD, LDN

Outpatient Dietitian

OSF HealthCare Saint Francis Medical Center

Illinois Academy of Nutrition and Dietetics Media Spokesperson

 

Chicken with Blue Cheese and Grapes

This “fancied” up chicken dish combines the flavors of sweet with salty!

 

Ingredients

Cooking spray

4-4 ounce raw boneless, skinless chicken breasts

Ground black pepper

1 Tablespoon olive oil

¼ cup diced shallot

1 teaspoon minced garlic

1 Tablespoon all-purpose flour

½ cup dry white wine

⅓ cup unsalted chicken stock

4 sprigs of rosemary

2 cups red grapes, halved

½ cup crumbled blue cheese

 

Directions

1. Spray large skillet with cooking spray. Season chicken breasts on both sides with pepper and cook over medium-high heat for 2-3 minutes on each side or until browned. Place chicken on a plate and set aside.

2. Add oil to skillet and sauté shallot and garlic for 2-3 minutes. Whisk in flour until blended, cooking until light brown, about 1-2 minutes. Carefully, pour in wine and stock, whisking until smooth.

3. Place rosemary stems in sauce, return chicken to skillet, turn up heat to high and bring to a boil. Return heat to medium-high, cover and cook for 4-5 minutes. Remove lid, add grapes and cook an additional 3-4 minutes.

4. Serve topped with blue cheese.

 

Serves 4

 

Nutrition Information

Per serving

Calories: 266

Total Fat: 10 g

Saturated Fat: 3 g

Sodium: 370 mg

Total Carbohydrate: 12 g

Dietary Fiber: 1 g

Sugars: 9 g

Protein: 26 g


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