Low FODMAP Blueberry-Glazed Chicken
Tender chicken breasts simmered in a sweet-tangy blueberry balsamic sauce. An elegant dinner perfect with mashed potatoes or jasmine rice.
Instructions
- 1
Season chicken breasts with salt and pepper on both sides.
- 2
In a medium bowl, whisk together balsamic vinegar, olive oil, lemon juice, Dijon mustard, blueberry jam, and maple syrup until smooth.
- 3
Heat coconut oil in a large skillet over medium heat.
- 4
Add chicken breasts and cook until golden brown on both sides, about 3-4 minutes per side.
- 5
Reduce heat to low and pour the blueberry sauce over the chicken.
- 6
Cover and simmer until chicken is cooked through, about 15-20 minutes (internal temp 165°F/74°C).
- 7
Spoon extra sauce over chicken when serving. Garnish with fresh thyme.
FODMAP Notes
Blueberries are low FODMAP at 1/4 cup per serving. Use jam without high-fructose corn syrup or honey. Pure maple syrup is low FODMAP in small amounts (1 tablespoon divided by 4 servings). Balsamic vinegar is safe at this quantity.
Tips
- 💡 Pound chicken to even thickness for uniform cooking
- 💡 Pair with Pinot Noir for an elegant dinner
- 💡 Serve over mashed potatoes to soak up the sauce
- 💡 Make your own jam with fresh blueberries and sugar
Recipe Notes
This restaurant-worthy dish features a stunning purple-red glaze that’s as beautiful as it is delicious. The balance of sweet blueberries, tangy balsamic, and savory mustard creates a complex sauce.
Substitutions
- Protein: Pork tenderloin or turkey cutlets
- Jam: Raspberry or strawberry jam
- Sweetener: Brown sugar instead of maple syrup
Storage
- Refrigerator: Keeps 3-4 days
- Reheating: Gently reheat in a covered pan with a splash of water
FODMAP Stacking Note
One serving is low FODMAP. Check your blueberry jam ingredients - avoid those with high-fructose corn syrup, honey, or apple juice concentrate.
Related Recipes
- Low FODMAP Maple Glazed Salmon
- Low FODMAP Orange Chicken
- Low FODMAP Honey Mustard Chicken