April 17, 2022
Balsamic Glazed Chicken Breast
Sweet, sour, and a bit earthy, this glaze makes for a delicious, fast, and easy chicken dish. This is a fairly simple glaze but feel free to add a few flavors for different variations. A bit of mustard, some garlic, and even fresh herbs make lovely additions. This glaze is also delicious on bone-in, skin on oven roasted chicken thighs, for a higher fat variation.

Servings: 2
Calories: 313kcal
Ingredients
- 1 pound chicken breasts boneless and skinless, pounded 1/4-inch thick
- salt and pepper to taste
- 1 teaspoon avocado oil
- 1/4 cup balsamic vinegar
- 1/4 cup allulose or coconut aminos
- 1 teaspoon gelatin
- salt and pepper to taste
Instructions
- Pound the chicken to and even 1/4 inch thickness between two pieces of plastic wrap. I often use a rolling pin or large bottle in this task. Season with salt and pepper, to taste.
- Heat a large pan over medium-high heat and when hot, add the oil and lay chicken in the pan. Keep the chicken in a single layer and cook for 2-5 minutes per side. Transfer to a plate and keep warm. Do not clean the pan.
- When all chicken is cooked, add the remaining ingredients and bring to a boil. Reduce the heat to a simmer and cook until the sauce reduces to a thick glaze, about 5 minutes. Add back the chicken breasts and any accumulated juices. Turn to coat in sauce. Season to taste with salt and pepper. Transfer to serving plates and spoon any remaining glaze from the pan evenly over the chicken before serving.
Notes
Protein:Energy Quotient [calories]: 3.26
Nutrition Facts
Balsamic Glazed Chicken Breast
Amount per Serving
Calories
313
% Daily Value*
Fat
8
g
12
%
Saturated Fat
2
g
13
%
Trans Fat
1
g
Polyunsaturated Fat
1
g
Monounsaturated Fat
3
g
Cholesterol
145
mg
48
%
Sodium
274
mg
12
%
Potassium
875
mg
25
%
Carbohydrates
5
g
2
%
Sugar
5
g
6
%
Protein
50
g
100
%
Vitamin A
68
IU
1
%
Vitamin C
3
mg
4
%
Calcium
21
mg
2
%
Iron
1
mg
6
%
* Percent Daily Values are based on a 2000 calorie diet.
Tried this recipe?Mention @PrimalWellnessCoaching or tag #PrimalWellnessCoaching!
Whipped Feta with Asparagus
This makes a fast, easy, delicious and impressive appetizer or side.
Servings: 4
Calories: 137kcal
Ingredients
Dip
- 4 ounces reduced-fat feta cheese full fat for high-fat
- 1/2 cup low fat Greek yogurt full fat for high-fat or use full fat sour cream
- 1 small clove garlic minced
- 1 tablespoon extra-virgin olive oil optional, omit for lower fat
- 1/4 teaspoon lemon zest optional
- salt and pepper to taste
To Serve
- 1 pound asparagus trimmed
Instructions
- Combine all dip ingredients in a high power blender and process until completely smooth, adding a bit more yogurt, if needed to obtain a smooth yet spoonable spread.
- Broil or grill asparagus to desired doneness (I like to lightly char them, about 5-8 minutes, depending on thickness over high heat).
- Spoon the whipped feta onto serving plates or place into a dip bowl. Serve the asparagus along side.
Notes
Protein:Energy Quotient [calories]: 0.69
Nutrition made with full fat dairy: Calories: 137 cal, Carbs: 7g, Fiber: 2g, Fat: 10g, Protein: 9g, Protein:Energy Quotient [calories]: 0.49
Nutrition Facts
Whipped Feta with Asparagus
Amount per Serving
Calories
137
% Daily Value*
Fat
8
g
12
%
Saturated Fat
3
g
19
%
Polyunsaturated Fat
1
g
Monounsaturated Fat
3
g
Cholesterol
17
mg
6
%
Sodium
267
mg
12
%
Potassium
232
mg
7
%
Carbohydrates
8
g
3
%
Fiber
2
g
8
%
Sugar
4
g
4
%
Protein
11
g
22
%
Vitamin A
874
IU
17
%
Vitamin C
7
mg
8
%
Calcium
62
mg
6
%
Iron
2
mg
11
%
* Percent Daily Values are based on a 2000 calorie diet.
Tried this recipe?Mention @PrimalWellnessCoaching or tag #PrimalWellnessCoaching!
