Grape season is here! A choice fruit for late summer, grapes are full of powerful antioxidants. Many of us are familiar with the study that came out years ago that left the media presenting the suggestion that we should drink one glass of red wine a day for our heart health. This is because the powerful antioxidant resveratrol has been shown to help prevent damage to blood vessels and reduce out “bad” cholesterol, known as LDL. However, alcohol is considered a toxin and can be damaging to our health. So how do we get resveratrol in our diet without red wine? Grapes. You can also find it in other fruits, such as blueberries and blackberries. Grapes are a common snack, but most people don’t use them in their cooking. This recipe is a unique sweet and savory way to cook with grapes and get some heart-healthy antioxidants in your system!
- 4 large whole boneless skinless chicken breasts, cut in half
- ½ medium sweet onion, finely diced
- 1 large shallot, diced
- ½ cup olive oil, divided
- Kosher salt and freshly ground black pepper
- ¼ cup white wine
- 4 Tbsp. fresh rosemary, finely chopped
- 4 Tbsp. balsamic vinegar
- 2-3 cups seedless red grapes, cut in half if large
- ½ lemon, juiced
Preheat the oven to 400°F. Rinse the chicken, pat dry with paper towels, and cut in in half to ensure even cooking. Salt and pepper each piece. Tenderize if desired.
Heat ¼ cup olive oil in a large skillet over medium high heat. Add the diced onions and shallots when oil is hot, sauté for 4-5 minutes or until ingredients are golden.
Add the wine, lemon, rosemary, and grapes and cook for another 4 to 5 minutes on medium heat. Remove the skillet from heat and set aside.
In a separate, large skillet, add remaining olive oil on high heat and sear the chicken breast on each side for 2 minutes, drizzle a splash of balsamic vinegar over each side as you flip. Sear until chicken lightly caramelized — it does not have to be fully cooked. Keep juices and add to roasting pan for moisture and flavor.
Place ½ of the onion and grape mixture on the bottom of a roasting pan, then place chicken on top with juices from pan. Spread remaining grapes and onions on top. Sprinkle with remaining chopped rosemary and place the pan in the oven. Roast the chicken for 25-30 minutes.
Remove it from the oven and serve immediately. Makes 8 servings.
Serving size: ½ chicken breast (3 to 4 oz)
Calories: 238; Fat: 7.9g; Carbs: 12g; Fiber: 0.8g; Protein: 26.6g; Sodium: 152.2mg
Adapted from: Chicken Veronique with Grapes – Reluctant Entertainer