• 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

    Servings and Times

    Servings 2
    Time-saving Tip: Start potatoes before preparing chicken.

    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
    1. Combine rosemary, lemon zest, and pepper in a small bowl. Rub mixture over both sides of chicken, pressing it into the meat.
    2. 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.

    Exchanges4 very lean meats; 1 fat

    Side Suggestions: Rosemary-roasted Red PotatoesPreheat 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 AsparagusHeat 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.

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