Post by Loupy on Aug 12, 2010 20:14:21 GMT -7
Mediterranean Grilled Chicken
From: cookinglight.com
Cooking the chicken with the skin on renders it tender and flavorful. Marinating overnight improves the flavor.
Yield: 6 servings
serving size: 1 chicken breast half
Ingredients
6 bone-in skin, on chicken breast halves (about 3 pounds)
3 tablespoons Rosemary-Garlic Rub
6 rosemary sprigs
6 thyme sprigs
1/2 teaspoon freshly ground black pepper
Cooking spray
Preparation
Loosen skin from chicken by inserting fingers, gently pushing between skin and meat.
Rub 3 tablespoons Rosemary-Garlic Rub evenly over breast meat. (Recipe follows)
Place 1 rosemary sprig and 1 thyme sprig between skin and meat of each breast half.
Gently press skin to secure. Cover and refrigerate overnight.
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.
Nutritional Information
(Totals the include Rosemary-Garlic Rub)
Calories: 167 (10% from fat)
Fat: 1.9g (sat 0.5g,mono 0.5g,poly 0.4g)
Protein: 34.3g
Carbohydrate: 1g
Fiber: 0.1g
Cholesterol: 86mg
Iron: 1.2mg
Sodium: 151mg
Calcium: 28mg
Rosemary-Garlic Rub
Try this rub on chicken or pork, or stir it into mayonnaise or yogurt for a sandwich spread. One recipe makes enough for Mediterranean Grilled Chicken.
Yield: 1/4 cup (serving size: about 1 teaspoon)
Ingredients
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
Preparation
Combine all ingredients.
Note: Store the rub in the refrigerator for up to 3 days.
Cooking Light, AUGUST 2002
From: cookinglight.com
Cooking the chicken with the skin on renders it tender and flavorful. Marinating overnight improves the flavor.
Yield: 6 servings
serving size: 1 chicken breast half
Ingredients
6 bone-in skin, on chicken breast halves (about 3 pounds)
3 tablespoons Rosemary-Garlic Rub
6 rosemary sprigs
6 thyme sprigs
1/2 teaspoon freshly ground black pepper
Cooking spray
Preparation
Loosen skin from chicken by inserting fingers, gently pushing between skin and meat.
Rub 3 tablespoons Rosemary-Garlic Rub evenly over breast meat. (Recipe follows)
Place 1 rosemary sprig and 1 thyme sprig between skin and meat of each breast half.
Gently press skin to secure. Cover and refrigerate overnight.
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.
Nutritional Information
(Totals the include Rosemary-Garlic Rub)
Calories: 167 (10% from fat)
Fat: 1.9g (sat 0.5g,mono 0.5g,poly 0.4g)
Protein: 34.3g
Carbohydrate: 1g
Fiber: 0.1g
Cholesterol: 86mg
Iron: 1.2mg
Sodium: 151mg
Calcium: 28mg
Rosemary-Garlic Rub
Try this rub on chicken or pork, or stir it into mayonnaise or yogurt for a sandwich spread. One recipe makes enough for Mediterranean Grilled Chicken.
Yield: 1/4 cup (serving size: about 1 teaspoon)
Ingredients
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
Preparation
Combine all ingredients.
Note: Store the rub in the refrigerator for up to 3 days.
Cooking Light, AUGUST 2002
