Italian Seasoned Roast Chicken Breasts

(originally made 1/2013)

We eat lots of chicken.  I buy bone-in a lot less than boneless, mainly because I have a hard time coming up with ideas for it.    Going through my old magazines, I came across this recipe in Cooking Light that sounded simple and something everyone would eat.     I ran the first 8 ingredients through the food processor to break up the bigger pieces of rosemary and it worked great.       I've been watching what I eat for a few weeks, and a lot of the recipes I was finding called for removing the skin either before or after cooking.    I like that this recipe allows for the skin and it's still a healthy recipe.

No major changes- dried rosemary for the fresh, jarred garlic, and ground fennel.     Tim said it was nice as a change from our regular meal (bbq3000 seasoning), and even Jake ate what I put on his plate and asked for more.  

Trouble with the camera, pic is a little grainy.

 * Exported from MasterCook *

                  Italian Seasoned Roast Chicken Breasts

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  1         tablespoon  chopped fresh rosemary -- used dried
  1           teaspoon  grated lemon rind
  2        tablespoons  fresh lemon juice
  4          teaspoons  extra-virgin olive oil
     1/2      teaspoon  fennel seeds, crushed- used ground
     1/2      teaspoon  salt
     1/4      teaspoon  freshly ground black pepper
  3                     garlic cloves, minced- used jarred
  4                     bone-in chicken breast halves (about 3 pounds)
                        Cooking spray

1. Preheat oven to 425°.
    2. Combine first 8 ingredients in a bowl, stirring well. Loosen skin from chicken by inserting fingers, gently pushing between skin and meat. Rub rosemary mixture under loosened skin over flesh; rub over top of skin. Place chicken, bone side down, on a broiler pan coated with cooking spray. Coat skin lightly with cooking spray. Bake at 425° for 35 minutes or until a thermometer inserted into the thickest portion of the breast registers 155°. Remove chicken from pan; let stand for 10 minutes.

Note:Lean breast meat needs to be shielded as it cooks, so leave the skin on (and enjoy it—see Nutrition Note).

Yield: 4 servings (serving size: 1 breast half)

Cooking Light
MARCH 2011

Nutrition Note: Since chicken breast meat is low in calories and saturated fat, you can eat the skin and still keep saturated fat within allowable limits. If you like dark meat, which is higher in saturated fat, remove and discard the skin.

Nutritional Information
Amount per serving

    Calories: 240
    Fat: 12.2g
    Saturated fat: 2.8g
    Monounsaturated fat: 6.3g
    Polyunsaturated fat: 2.1g
    Protein: 29.5g
    Carbohydrate: 1.8g
    Fiber: 0.3g
    Cholesterol: 82mg
    Iron: 1.2mg
    Sodium: 366mg
    Calcium: 24mg


Popular posts from this blog

Apple Cinnamon Overnight Oats

Sugar Cone Chocolate Chip Cookies

Honey Citrus Chicken Sandwiches