A Betty Crocker Diabetes Cookbook shares a recipe! Dress up grilled chicken breasts with a lemon and herb marinade plus a bonus of fennel and onion.
bone-in chicken breast halves (about 3 lb)
cup olive or vegetable oil
teaspoon grated lemon peel
cup lemon juice
tablespoons chopped fresh or 2 teaspoons dried oregano leaves
medium fennel bulbs, cut into 1/2-inch slices
medium red onion, cut into 1/2-inch slices
Place chicken in shallow glass or plastic dish. In small bowl, mix oil, lemon peel, lemon juice, oregano and salt; pour over chicken. Cover; let stand 15 minutes.
Heat gas or charcoal grill. Remove chicken from marinade; reserve marinade. Brush fennel and onion with marinade.
Place chicken (skin sides down), fennel and onion on grill over medium heat. Cover grill; cook 15 to 20 minutes, turning once and brushing frequently with marinade, until juice of chicken is clear when thickest part is cut to bone (170°F). Discard any remaining marinade.
Use whatever fresh herbs you have on hand—chopped fresh thyme and rosemary are both delicious.
To reduce the fat to 11 grams and the calories to 245, use boneless skinless chicken breast halves and 3 tablespoons olive oil.
Garnish with lemon slices and sprigs of oregano.
NUTRITION INFORMATION PER SERVING
Serving Size: 1 Serving
- Calories from Fat
% Daily Value
- Total Fat
- (Saturated Fat
- 3 1/2g,
- 3 1/2%
- Trans Fat
- Total Carbohydrate
- (Dietary Fiber
% Daily Value*:
- Vitamin A
- Vitamin C
Exchanges:0 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 1 Vegetable; 0 Very Lean Meat; 6 Lean Meat; 0 High-Fat Meat; 1/2 Fat;
*Percent Daily Values are based on a 2,000 calorie diet.