Forté Recipes: Raspberry Chicken

Forte Recipe: Raspberry Chicken

I love raspberries! My grandma has a huge section of red and black raspberries in her garden. I have fond memories of going out with a can looped around my neck and picking raspberries with my grandma. After we bought our house, we transplanted a few of her plants to my house. Now, I get those same memories with my son. Raspberries taste good and provide many nutritional benefits.

Here is one of my favorite raspberry recipes:

Raspberry Chicken:

2 4-oz chicken breasts

3 tbsp. raspberry jam

1 tbsp. rice wine vinegar

3 tbsp. any fruit juice (pineapple or apple preferred)

3 tbsp. soy sauce

¼ tsp. curry powder

1 clove garlic minced

½ cup fresh raspberries


Brown rice

Brussels sprouts

Directions: Place chicken in a baking dish. In a small bowl, mix together jam, juice, soy sauce, vinegar, curry, garlic, and ¼ cup mashed raspberries. Pour over chicken, and cover dish with tin foil. Marinate in the refrigerator for at least 2 hours.  Preheat oven to 350F, and bake for 30 minutes. After chicken is transferred, pour juices over rice. Top with the other ¼ cup fresh raspberries.

Servings: 2

Serving Size: 1-4oz chicken breast


Raspberries are rich in fiber at 6g/half cup, which is especially important during pregnancy to help prevent/relieve constipation. They are a great source of vitamin C and folate. Raspberries are also high in many phytonutrients including antioxidants, polyphenols, and anthocyanins which have anticancer properties and have been found to help prevent heart disease.  They spoil quickly so they should be eaten within a few days of purchase or frozen. Many frozen berries are just as nutritious as fresh berries as they are picked at peak ripeness and flash frozen, and they are often more affordable.


Garlic is considered to be anticancer, antibacterial, antiviral, anticlotting, and an antioxidant. Most of the health benefits come from a compound called allicin. However, raw garlic doesn’t contain allicin—it has the 2 compounds needed to make allicin. They are in separate compartments and do not combine until you mince or press the garlic. The catch is that the reaction is heat sensitive. So to get all of the health benefits, you need to mince or press the garlic and then wait about 10 minutes before heating it. The wait will be well worth it!

Brussels Sprouts

Brussels sprouts are a member of the cruciferous family which also includes cabbage and kale, and all contain disease-fighting phytonutrients. They contain a lot of  vitamin C and vitamin K but also  high amounts of a compound called glucosinolate (known to help prevent cancer). Brussels sprouts lose their nutrition components very rapidly after being picked so it is important to eat them the day or two after you buy them. They also get more bitter as time goes on because they lose their natural sugars so they will be more enjoyable if they are eaten sooner. Choose Brussels sprouts that are bright green with tightly wrapped leaves. They also should have a mild smell. If they smell strongly like cabbage, they were harvested long before you bought them.


If you have some extra raspberries, treat yourself and eat them with a small bowl of ice cream!


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