• prep: 15 min
  • cook: 4 hr
  • total: 4 hr 15 min
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  • servings:
  • Ingredients

    • 2 pounds boneless skinless chicken breasts
    • 1 tablespoon cornstarch
    • 2 tablespoons water
    • nonstick cooking spray
    • 1 cup ketchup
    • 1/4 cup molasses
    • 1/4 - 1/3 cup brown sugar, packed ((1/3 for sweeter))
    • 2 tablespoons seedless blackberry preserves
    • 2 1/2 tablespoons cider vinegar
    • 2 teaspoons liquid smoke
    • 1 tsp EACH smoked paprika, chili pwdr, onion pwdr, garlic pwdr, salt
    • 1/2 teaspoon pepper
    • 1/4 teaspoon dried thyme
    • 1/4 teaspoon chipotle chili powder (or cayenne pepper (optional for a kick))

    Instructions

    Click Here For Step-By-Step Instructions

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    Nutrition

    Nutritional Info
    ESHA
    • Servings Per Recipe: 4
    • Amount Per Serving
    • Calories: 512 % Daily Value *
    • Total Fat: 4 g 6.46%
    • Saturated Fat: 2 g 10.26%
    • Trans Fat: 0 g %
    • Cholesterol: 152 mg 50.62%
    • Sodium: 793 mg 33.05%
    • Calcium: 56 mg 5.62%
    • Potassium: 509 mg 14.54%
    • Magnesium: 0 mg 0%
    • Iron: 5 mg 27.86%
    • Zinc: 0 mg 0%
    • Total Carbohydrate: 70 g %
    • Dietary Fiber: 1 g 2.07%
    • Sugar: 63 g
    • Protein: 53 g
    • Alcohol: 0 g
    • Omega 3 Fatty Acid: 0 g
    • Omega 6 Fatty Acid: 0 g
    • Vitamin A 13.05%
    • Vitamin C 4.68%
    • Vitamin D 0%
    • * Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
    Diabetes Exchanges
    • Exchange - Fat0
    • Exchange - Fruit0
    • Exchange - NonFat Milk0
    • Exchange - Other Carbs5
    • Exchange - Starch0
    • Exchange - Vegetables0
    • Exchange - Lean Meat8
    • Exchange - Alcohol0
    MyPlate Info
    • MyPlate - Grain Total0 oz-eq
    • MyPlate - Vegetable Total0 c
    • MyPlate - Fruit0 c
    • MyPlate - Dairy0 c
    • MyPlate - Protein Total6 oz-eq