PAN-ROASTED LEMON-GARLIC CHICKEN

.  .  .  .  .  .  .  .  .  .  .  .  .  .  .  .  .  .  .  .  .  .  .  .  .  .  .  .  .  .  .  .  .  .  .  .  .  YIELD: 6 SERVINGS

The original recipe was from the Today Show, (presented by Jim Botsacos, 06-10-2010) and used twice the oil, less garlic, less pepper, and SALT on a whole boned chicken, skin on. Trifectizing this recipe uses only chicken breast w/out skin to reduce the cholesterol and fat significantly. Reducing the oil in the recipe also reduces the fat (note that the oil  that is in the marinade is olive oil (better for you) and is only in the marinade and therefore little of it is actually in the chicken.  That info is not reflected in the nutritional data which indicates a higher fat content as it counts all the oil used as being a part of the recipe and therefore attributes a higher amount of fat in this recipe than you are actually getting as most of the marinade is not used in the cooking.

INGREDIENTS:

1/4   cup extra-virgin OLIVE OIL, divided in half

2   LEMONS, slice peeling off in ½” wide shallow bands and save; now juice both lemons

JUICE OF 2 LEMONS (above), remove any seeds

2   TB MINCED GARLIC

1   tablespoon dried Greek OREGANO

¼   tsp freshly ground BLACK PEPPER

1 ½   lbs. Boneless, skinless CHICKEN BREASTS, ABOUT 4 BREASTS

.

METHOD:

In a glass or ceramic mixing bowl (not metal or plastic) combine:

2 TB of the OLIVE OIL, PEEL AND JUICE OF 2 LEMONS, MINCED GARLIC, OREGANO, BLACK PEPPER.

Marinate in a shallow baking pan (glass or ceramic, NOT metal) just large enough to hold the CHICKEN BREASTS close together in a single layer, add half of the marinade to the pan and place the chicken breasts on top.  Cover the chicken evenly with the remaining marinade.  Cover with a glass lid or plastic wrap.  Let the chicken marinate in the refrigerator for at least an hour but you can leave it for 6 – 8 hours.

To Cook, remove the chicken from marinade and push off all extra oil with your fingers.  Place the chicken on a plate and season generously with additional pepper on both sides to taste.

Pre heat a 10-inch, nonstick, sauté pan over medium heat until hot.  Add remaining 2 TB of the olive oil to the pan. When hot, add the chicken breasts. Cook on medium heat for about 8 minutes. Lower the temperature to low and cook an additional 4 minutes or until golden and lightly browned.  Flip the chicken breasts and continue cooking for 4 more minutes on low.

Transfer to a large platter and allow to rest about 5 minutes before slicing.

When ready to serve, slice the chicken across the grain and pour the pan juices over the top.  If divided into 6 equal servings each serving size is about 4 oz and yields the following nutritional values.

YIELD:    6 SERVINGS

EACH 4 oz SERVING CONTAINS:

CALORIES. . . . . . . . . . . . . . . . . .  197

TOTAL FAT  .  .  .  .  .  .  .  .  .  .    8 g

SAT FAT  .  .  .  .  .  .  .  .  .  .  .  . 1 g

TRANS FAT  .  .  .  .  .  .  .  .  .  .  .  0

CHOLESTEROL  .  .  .  .  .  .  .  .  .  68 mg

SODIUM  .  .  .  .  .  .  .  .  .  .  .  . 77 mg

TOTAL CARBS  .  .  .  .  .  .  .  .  .  . 2 g

FIBER  .  .  .  .  .  .  .  .  .  .  .  .  .   0

SUGAR  .  .  .  .  .  .  .  .  .  .  .  .  . 1 g

PROTEIN  .  .  .  .  .  .  .  .  .  .  .   27 g

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