• Oven-roasted Chicken Thighs

    Nutrition Facts

    Serving Size ½ of recipe
    Calories 260
    Total Fat 6 g
    Saturated Fat 1 g
    Sodium 354 mg
    Total Carbohydrate 6 g
    Dietary Fiber 0 g
    Protein 27 g

    Servings and Times

    Servings 2

    Ingredients and Preparation

    Ingredients Measures
    Skinless chicken thighs 4
    Cooking spray
    Juice of 1 lemon
    Dried rosemary 1 ½ teaspoon
    Salt ¼ teaspoon
    Freshly ground pepper to taste
    Directions
    1. Preheat oven to 450ºF.
    2. Place chicken thighs in a baking dish coated with cooking spray, drizzle with lemon juice, and rub with rosemary, salt, and pepper.
    3. Roast chicken, turning once, about 25-30 minutes, or until chicken is cooked through and golden.

    Exchanges4 lean meats

    Side Suggestions: Garlicky Broccoli RabeFill a large, deep skillet 2/3 of the way full with water and bring to a boil. Place ½ bunch trimmed broccoli rabe in the skillet, then reduce heat and simmer for 5-7 minutes. Drain and set broccoli rabe aside. In same skillet, heat 2 teaspoons olive oil over medium heat. Saute 2 thinly sliced garlic cloves for 2-3 minutes, until tender, then add broccoli rabe, and cook for 1-2 more minutes. Sprinkle with ¼ teaspoon salt and serve. Nutrition Info (for ½ of recipe): 64 calories; 5 g carbohydrate; 2 g protein; 5 g fat (0.5 g sat); 0 g fiber; 370 mg sodium. Exchanges: 1 vegetable; 1 fat.

    Long Grain and Wild Rice

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