Rosemary Chicken
Serves 4
4 chicken breasts, 6 ounces each, boneless skinless
2 tablespoons olive oil
2 tablespoongs red wine vinegar
2 cloves garlic, crushed and minced
1 tablespoon fresh rosemary crushed, or 1 tsp dried (I used 1 tablespoon Penzey’s Bouquet Garni.)
1. Place chicken in a heavy-duty freezer bag, and pound with a meat mallet until approximately 1/2 inch thick. Do this one at a time, then place the chicken in a second ziplock bag. (The first bag may have holes from the mallet.)
2. Mis remaining ingredients together, pour over chicken. Toss in the marinade to coat. Place chicken in refrigerator for at 30-60 minutes.
3. Heat a non-stick skillet, and spray with cooking spray. Place the chicken in the skillet over medium-hiigh heat for 3-4 minutes on the first side, and 3 minutes on the second.
4. Serve with Tomato-Avocado Salsa and roasted vegetables.
Nutritional data:
Calories: 307
Fat: 16.5g
Sat fat: 3.8g
Chol: 98mg
Sodium: 62mg
Carbs: 1g
Fiber: 0g
Protein: 38g
Tomato-Avocado Salsa
Serves 4, approximately 2/3 cup each.
1 tablespoon olive oil
2 tablespoons red wine vinegar
1 teaspoon dried rosemary (or Bouquet Garni)
1 tsp Dijon Mustard
1 ripe avocado, peeled, and diced
2 cups cherry tomatoes (about 24), cut in half
2 tablespoons crumbled feta cheese
1. Whisk together first four ingredients.
2. Gently stir in the remaining ingredients.
3. Make this while the chicken cooks, as its texture is best when fresh.
Nutritional data:
Calories: 126
Fat: 10.9g
Sat fat: 2.6g
Chol: 8.3mg
Sodium: 112mg
Carbs: 6.3g
Fiber: 3.1g
Protein: 2.6g
Roasted Vegetables
Serves 4
Fresh vegetables, your preference. I have used Brussel sprouts, onion, tomato, mini-bell peppers, cauliflower, broccoli, leeks, mushrooms and asparagus. (If you use cauliflower, pre-cook it in the microwave for 3-4 minutes.)
2 tablespoons olive oil
1 tablespoon balsamic vinegar
2 cloves garlic, crushed and minced
Black pepper, and any spices you like.
1. Fill a one gallon ziplock bag with your preferred veggies.
2. Whisk together other ingredients, and pour over veggies. Toss to coat. Let sit for 10 minutes.
3. While the veggies are resting, preheat oven to 450F
4. Place veggies in a 9×13 pan. Place in oven for a total of 30 minutes.
5. Toss veggies after 15 minutes.
6. Remove when the veggies are tender/crunchy and beginning to brown.
Nutritional data (will vary slightly based on your choice of vegetables):
Calories: 126
Fat: 10.g
Sat fat: 1.6g
Chol: 0mg
Sodium: 11mg
Carbs: 12.4g
Fiber: 4.7g
Protein: 5g