Balsamic Chicken

Whether I eat this chicken dish by itself or encase it in corn tortillas and make chicken tacos/fajitas, it is super delicious. It is not overly sweet and doesn't contain any high sugar/sodium sauces that are often used when cooking chicken. By simply heating honey, balsamic vinegar and soy sauce, the chicken, onions, peppers and mushrooms are slowly caramelised. A spoonful of non-fat Greek yogurt goes nicely with a tortilla and two to three tacos make a satisfying meal.

Another popular chicken taco recipe I often make uses several spices (chili, cumin, paprika) plus a little brown sugar to make Chili Rubbed Chicken. Whereas the chili rubbed chicken requires a few hours to marinade, the balsamic chicken below can be made and eaten immediately as everything is just thrown into a frying pan and cooked within 20 minutes.

To nutritionally compare both chicken recipes, the two dishes are over 300 calories but under 350 calories per serving (without any yogurt or tortillas), which is usually half of the ingredients. Total fat is very similar (5.6-5.7g). Cholesterol is under 100mg, protein is the same, 40g, and so is fiber, 3.2g.

There is more sodium in the balsamic chicken recipe (667mg compared with 125mg in the chili rubbed chicken), most likely due to the soy sauce. However I used low sodium soy sauce. Another significant difference between the two recipes is the amount of sugar as the chili rubbed chicken contains 11.4g sugars, coming from a little brown sugar and the natural sugars found in the tomatoes and sweet corn. The balsamic chicken has 26g sugars, from the balsamic vinegar and honey - hence the tasty sweetness!

I am always conscious of added sugars and excess sodium but I think one tablespoon of honey and balsamic vinegar, plus a tablespoon of light soy sauce per serving is reasonable. The calories and sodium count can really added up if eating several tortillas with the chicken, especially flour tortillas that usually have 290mg sodium and 100 calories in just one tortilla. The corn variety are better with around 20mg sodium and 100 calories in two tortillas. A nutritional tortilla comparison is below for further information.

Balsamic Chicken
Serves 2-3 (fills 6 tortillas)
Click HERE for a printable recipe card.

Ingredients:
- 7.5ml / 1/2tbsp olive oil
- 110g / 4oz onion, sliced
- 2 cloves garlic, chopped
- 300g / 11oz chicken breast, sliced
- 140g / 5oz green pepper, sliced
- 170g / 6oz mushrooms, sliced
- 30ml / 2tbsp balsamic vinegar
- 40g / 2tbsp honey
- 30ml / 2tbsp soy sauce, light

Method:
Heat the oil in a frying pan and cook the onions, garlic and chicken for 5-7 minutes.

Add the pepper and mushrooms, along with the balsamic vinegar, honey and soy sauce and cook for another 5-10 minutes until vegetables are tender, liquid has been reduced and chicken is cooked.

Serve with flour or corn tortillas and a spoonful of non-fat Greek yogurt. ENJOY!

Click HERE for a printable recipe card.

Nutritional Information:

Tortillas NI:
When reviewing the difference between corn and flour tortillas, remember that one serving of corn equals two tortillas and one serving of flour is only one tortilla.