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Cranberry roasted balsamic chicken

Fitness and nutrition · Dec 7, 2021

This recipe is perfect for a holiday table, with fresh cranberries adding a festive pop of colour. Their bright red hue comes from anthocyanin, an antioxidant that helps fight free radicals. Cranberries are also a rich source of vitamin C.

You can prepare this recipe the day ahead and warm it in the oven the next day.

Ingredients

For the marinade

  • 1/2 cup fresh cranberries (or previously frozen)

  • 2 tbsp olive oil

  • 2 tbsp gluten-free tamari sauce or soy sauce

  • 2 tbsp maple syrup

  • 1/4 cup balsamic vinegar

  • 1/4 tsp sea salt

  • 1/4 tsp black pepper

  • 2 garlic cloves, minced

For the chicken

  • 2.5 lbs chicken thighs or breasts, with the skin on (4 to 6 chicken thighs or breasts)

  • 3 - 5 sprigs fresh thyme

  • 1/2 cup fresh cranberries (or previously frozen)

  • 1 tbsp each maple syrup and balsamic vinegar mixed together to coat the chicken during roasting

Method

  1. Place the chicken in a roasting or baking dish. Set aside.

  2. Blend the marinade ingredients in a food processor or blender until smooth. Pour the marinade over the chicken, coating it evenly.

  3. Cover and place the dish in the fridge to marinate for 30 minutes or up to 24 hours. Marinating overnight creates great flavour!

  4. Once marinated, preheat the oven to 375 F.

  5. Remove the chicken from the fridge. Spread the additional 1/2 cup cranberries on and around the chicken.

  6. Bake the chicken, skin side down, for 25-35 minutes, depending on the size of chicken pieces.

  7. Remove the dish from the oven and turn the chicken skin side up. Check for doneness, then brush each chicken skin with the maple syrup/balsamic vinegar combo.

  8. If the chicken is still pink inside, bake it for a little longer, skin side up, then broil it for 3-4 minutes, until the skin is crispy. If the chicken is almost done and not pink, skip the extra baking and turn the oven to broil. Broil the chicken for 3-4 minutes, until the skin is crispy.

  9. Check to make sure the internal temperature of the thickest part of the chicken is 165F. Once fully cooked, spoon the sauce and cranberries from the pan onto each chicken thigh/breast and sprinkle with cracked pepper and fresh sprigs of thyme.

TELUS Health Care Centres’ national team includes highly-experienced registered dietitians to support your wellness journey.

Learn more about our nutrition services.

Authored by:
Donna Acal
Registered Dietician

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