Molasses Glazed Chicken with North Carolina Sweet Potato Salsa

Teresa Blackburn
  • Yield: 4 servings


1/4cup molasses
1/4cup apple cider or bourbon
2 garlic cloves
1teaspoon ground cumin
1/2teaspoon dried oregano
1teaspoon salt
1/2teaspoon freshly ground black pepper
4medium boneless skinless chicken breast halves
Nonstick cooking spray
2large onions, peeled and cut crosswise into thin slices
1large sweet potato, peeled and diced
1/2cup water
1medium crisp apple, cored and diced
2large green onions, plus additional for optional garnish
1/4cup chopped pecans, lightly toasted
Finely grated rind and juice of 1 medium lime
1/2teaspoon dried red pepper flakes
1tablespoon molasses


  1. Blend together molasses, apple cider or bourbon, garlic, cumin, oregano, salt and pepper in a ziptop plastic bag. Add chicken, seal bag, and turn to coat chicken well. Refrigerate at least 30 minutes, turning occasionally.
  2. Preheat oven to 375F.  Spray a large baking dish with nonstick cooking spray.
  3. Place sliced onions in pan. Place chicken breasts in a single layer over onions and drizzle marinade mixture over chicken and onions. Cook uncovered 30 to 40 minutes, until a fork can be inserted in chicken with ease.
  4. While chicken is cooking, make salsa. Place diced sweet potato in a large microwave-safe bowl; add water, cover loosely, and cook in microwave on HIGH 5 minutes.  Drain immediately into a colander, then rinse thoroughly with cold water to cool. Drain well, patting dry with paper towels. Place in a mixing bowl with apple, green onions, pecans, lime juice and zest, pepper flakes and molasses, tossing gently.
  5. Remove baking dish from oven; place chicken breasts on a cutting board and tent loosely with foil. Let stand 10 minutes.  Meanwhile, spoon onion mixture from baking pan into a saucepan and place over medium-high heat, stirring frequently until onion is softened and mixture is reduced and thickened, about 10 minutes.
  6. Cut chicken breasts crosswise into thin slices; serve with onion sauce and salsa.  Garnish with additional green onions, if desired.

Note:  The sweet potato cooking step may be done on the stovetop, if preferred – cook just a bit longer.

Nutritional Info *per serving

  • Calories 467
  • Fat 9g
  • Cholesterol 108mg
  • Sodium 788mg
  • Carbohydrate 49g
  • Fiber 6g
  • Protein 39g