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Lemon-rosemary Chicken
Nutrition Facts
| Serving Size | ½ of recipe |
| Calories | 174 |
| Total Fat | 6 g |
| Saturated Fat | 1 g |
| Sodium | 175 mg |
| Total Carbohydrate | 0 g |
| Dietary Fiber | 0 g |
| Protein | 28 g |
Ingredients and Preparation
| Ingredients | Measures |
|---|---|
| Fresh rosemary leaves, chopped | 1 tablespoon |
| Fresh lemon zest | ½ teaspoon |
| Freshly ground black pepper to taste | |
| Boneless, skinless chicken breast halves | 2 |
| Olive oil | 2 teaspoons |
| Reduced-sodium chicken broth | ½ cup |
- Directions
- Combine 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.
Exchanges
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.
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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