Lemon-rosemary ChickenEn Español (Spanish Version)
Serving Size½ of recipeCalories
6 gSaturated Fat1 gSodium
175 mgTotal Carbohydrate
0 gDietary Fiber0 gProtein
Start potatoes before preparing chicken.
IngredientsMeasuresFresh rosemary leaves, chopped1 tablespoonFresh lemon zest½ teaspoonFreshly ground black pepper to tasteBoneless, skinless chicken breast halves2Olive oil2 teaspoonsReduced-sodium chicken broth½ cupDirectionsCombine rosemary, lemon zest, and pepper in a small bowl. Rub mixture over both sides of chicken, pressing it into the meat.Heat oil in a large nonstick skillet over medium-high heat. Add chicken and cook about 2 minutes per side, until golden brown. Stir in chicken broth, reduce heat to low, cover, and cook about 8 minutes, until chicken is cooked through. Spoon a little sauce over chicken and serve.
4 very lean meats; 1 fat
Side Suggestions: Rosemary-roasted Red Potatoes
Preheat oven to 375°F. Cut 4 small red potatoes into eight sections and arrange on a cookie sheet. Toss potatoes with 2 teaspoons olive oil, 1 tablespoon chopped rosemary leaves, and ½ teaspoon lemon zest. Bake for 30-40 minutes, until lightly browned. Season with ¼ teaspoon salt and freshly ground pepper to taste. Nutrition Info (for ½ of recipe): 185 calories; 34 g carbohydrate; 3 g protein; 4.5 g fat (0.5 g sat); 2.5 g fiber; 298 mg sodium. Exchanges: 2 starches; 1 fat.
Side Suggestions: Sautéed Asparagus
Heat 2 teaspoons olive oil in a large nonstick skillet over medium-high heat. Sauté 10-12 trimmed asparagus spears for 5-10 minutes, until they reach desired tenderness.