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Brined Chicken Breasts
Nutrition Facts
| Serving Size | ½ of recipe |
| Calories | 136 |
| Total Fat | 1.5 g |
| Saturated Fat | 0.5 g |
| Sodium | 949 mg |
| Total Carbohydrate | 2 g |
| Dietary Fiber | 0 g |
| Protein | 27.5 g |
Ingredients and Preparation
| Ingredients | Measures |
|---|---|
| Boneless, skinless chicken breast halves | 2 (5-ounce) |
| Water | 1 + ~3 cups |
| Sugar | 2 tablespoons |
| Kosher salt (or 1 tablespoon table salt) | 2 tablespoons |
| Ice cubes | 1 cup |
- Directions
- Place chicken breasts between 2 sheets of plastic wrap and pound until about ½ inch thick all around.
- Bring 1 cup of water to boil in a small sauce pan over high heat. Mix in the sugar and salt and stir until dissolved. Remove from heat and transfer mixture to a 4-cup glass measure. Add ice cubes and enough water to make 4 cups.
- Place chicken in a resealable plastic bag or covered plastic container. Pour in the brine mixture and seal. Brine for 30 minutes in the refrigerator.
- While chicken is brining, prepare the grill.
- Drain chicken and place on grill. Cook for about 3-5 minutes on each side, until juices run clear. Serve with sweet pickle relish.
Exchanges
4 very lean meats
Side Suggestions: Grilled Squash
Slice 1 squash lengthwise into long, wide strips. Drizzle with 1 teaspoon olive oil and season with ¼ teaspoon herbs de Provence, 1/8 teaspoon salt, and ground pepper to taste. Grill for 3-4 minutes on each side, or until tender with nice grill marks.
Side Suggestions: Rice Pilaf
Cook according to package directions.
Side Suggestions: Sweet Pickle Relish
Please be aware that this information is provided to supplement the care provided by your physician. It is neither intended nor implied to be a substitute for professional medical advice. CALL YOUR HEALTHCARE PROVIDER IMMEDIATELY IF YOU THINK YOU MAY HAVE A MEDICAL EMERGENCY. Always seek the advice of your physician or other qualified health provider prior to starting any new treatment or with any questions you may have regarding a medical condition.
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