Grilled Chicken Thighs With Blueberry Barbecue Sauce

For the sauce

1 cup fresh or frozen blueberries

½ cup canned, no-salt-added tomato sauce

2 tablespoons molasses

2 tablespoons apple cider vinegar

1½ teaspoons chili powder

1 teaspoon yellow mustard

½ teaspoon kosher salt

¼ teaspoon freshly ground black pepper

For the chicken

1½ pounds boneless, skinless chicken thighs

¼ teaspoon kosher salt

¼ teaspoon freshly ground black pepper

Vegetable oil

For the sauce: Combine the berries, tomato sauce, molasses, vinegar, chili powder, mustard, salt and pepper in a medium saucepan over medium heat. Cook, stirring occasionally; once the mixture is barely bubbling at the edges. Reduce the heat to medium-low and cook, stirring frequently, about 7 minutes, or until the berries soften and are nearly bursting. Cool slightly, then transfer to a blender and puree until smooth. You should have about 1 cup of sauce. The sauce can be refrigerated for up to 4 days.

For the chicken: Season chicken on both sides with salt and pepper. Brush a grill or grill pan with oil and preheat it over medium-high heat. Grill the chicken for about 3 minutes per side. Lightly brush each side with the sauce and continue to grill 1 to 2 more minutes per side, until the chicken is cooked though and is nicely browned with visible grill marks.

Serve right away, drizzled with more sauce (about 1 tablespoon more sauce per portion).

4 servings

Nutrition | Per serving (using half the sauce): 220 calories, 33 g protein, 8 g carbohydrates, 6 g fat, 2 g saturated fat, 150 mg cholesterol, 430 mg sodium, 0 g dietary fiber, 6 g sugar

(From nutritionist and cookbook author Ellie Krieger.)