Saturday, March 31, 2012

Mediterranean Grilled Chicken

So D made this. It was really good. He let it refrigerate 24 hours.

Will have again.

We had with Orzo with Spinach and Feta.

Mediterranean Grilled Chicken

Photo by ALB

Cooking the chicken with the skin on renders it tender and flavorful. Serve the skewers of eggplant, tomatoes, onions, bell peppers, and zucchini - the key ingredients of Provence's ratatouille. To prepare the skewers, brush vegetables with olive oil, sprinkle with salt, and grill for 6 minutes, turning once.

YIELD: 6 servings (serving size: 1 chicken breast half)
COURSE: Main Dishes

6 bone-in chicken breast halves (about 3 pounds)
3 tablespoons Rosemary-Garlic Rub (below)
6 rosemary sprigs
6 thyme sprigs
1/2 teaspoon freshly ground black pepper
Cooking spray

Loosen skin from chicken by inserting fingers, gently pushing between skin and meat. Rub 3 tablespoons Rosemary-Garlic Rub evenly over breast meat. Place 1 rosemary sprig and 1 thyme sprig between skin and meat of each breast half. Gently press skin to secure. Cover and refrigerate 4 hours.

Prepare grill.

Sprinkle chicken with pepper. Place chicken, skin sides down, on grill rack coated with cooking spray. Grill 25 minutes or until done, turning occasionally. Discard skin before serving.

Note: Store cooked chicken in refrigerator for up to 2 days.

(Totals include Rosemary-Garlic Rub)

Nutritional Information
Calories: 167; Calories from fat: 10%; Fat: 1.9g; Saturated fat: 0.5g; Monounsaturated fat: 0.5g; Polyunsaturated fat: 0.4g; Protein: 34.3g; Carbohydrate: 1g; Fiber: 0.1g; Cholesterol: 86mg; Iron: 1.2mg; Sodium: 151mg; Calcium: 28mg

Cooking Light AUGUST 2002

Rosemary-Garlic Rub

YIELD: 1/4 cup (serving size: about 1 teaspoon)
COURSE: Sauces/Condiments

2 tablespoons chopped fresh rosemary
2 tablespoons plain fat-free yogurt
1/2 teaspoon grated lemon rind
1 tablespoon fresh lemon juice
1 teaspoon minced fresh thyme
1/4 teaspoon salt
3 garlic cloves, crushed

Combine all ingredients.

Note: Store the rub in the refrigerator for up to 3 days.

Nutritional Information
Calories: 3; Calories from fat: 0.0%; Fat: 0.0g; Saturated fat: 0.0g; Monounsaturated fat: 0.0g; Polyunsaturated fat: 0.0g; Protein: 0.2g; Carbohydrate: 0.6g; Fiber: 0.1g; Cholesterol: 0.0mg; Iron: 0.0mg; Sodium: 41mg; Calcium: 8mg

Cooking Light AUGUST 2002

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