Grilled Chicken With Balsamic Syrup and Crumbled Feta by Robin Miller in Robin's Healthy Take, October 1, 2012
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Balsamic syrups and glazes are amazing and you can drizzle them over practically anything. I say “drizzle” because they’re thick and rich, a little goes a long way. The bottled varieties are pretty good but since they sometimes contain maple syrup, garlic, mustard and additional seasonings, they might add more flavor than you’re actually looking for (beyond that fabulous sweet and tangy balsamic flavor).
It’s very easy to make your own balsamic syrup – it’s basically a simple reduction of the vinegar. I like to add a little brown sugar for sweetness, but you can leave it out or use granulated sugar if you prefer. In this recipe, I serve the syrup over chicken and add salty feta cheese and chives. The dish also works great with crumbled blue cheese instead of the feta.
Make a big batch of the balsamic syrup and drizzle it over fish, beef, pork, shellfish, vegetables and fruit (especially fresh berries, peaches, apples and pears).
Grilled Chicken With Balsamic Syrup and Crumbled Feta
1 1/2 cups balsamic vinegar
3 tablespoons light brown sugar
4 boneless skinless chicken breast halves (about 4 ounces each)
Salt and freshly ground black pepper
1/4 cup crumbled feta cheese
2 tablespoons chopped fresh chives
In a small saucepan, whisk together the vinegar and sugar and set the pan over medium-high heat. Bring to a simmer. Reduce the heat to medium and simmer 15-20 minutes, until the mixture reduces to 1/2 cup, stirring occasionally.
Meanwhile, coat a stove-top grill pan with cooking spray. Season both sides of the chicken with salt and pepper. Add the chicken to the hot pan and cook 3-5 minutes per side, until cooked through. Transfer the chicken to a serving plate. Drizzle the balsamic syrup over the chicken and top with feta cheese and chives.
Nutrition Info Per Serving
Total Fat: 5 grams
Saturated Fat: 2 grams
Total Carbohydrate: 27 grams
Sugars: 25 grams
Protein: 28 grams
Sodium: 193 milligrams
Cholesterol: 69 milligrams
Fiber: 1 gram