Rosemary Chicken

(originally made 12/2005)

Made this for lunch today. Very very good. I pounded the chicken flat so it would cook evenly/quicker. I used the chicken broth/lemon juice instead of the wine. Served it with Garlicky Green Beans. Definitely will make this again!


Rosemary Chicken
1/4 cup white wine or 1/4 cup chicken broth and 1 tablespoon lemon juice
2 tablespoons canola oil, divided
1 tablespoon reduced-sodium soy sauce
1 tablespoon minced fresh rosemary or 1 teaspoon dried rosemary, crushed
3 garlic cloves, minced
1 teaspoon sugar
1/2 teaspoon pepper
6 boneless skinless chicken breast halves (4 ounces each)
1/4 teaspoon salt
Hot cooked rice and fresh rosemary, optional

In a large resealable plastic bag, combine the wine or broth plus lemon juice, 1 tablespoon oil, soy sauce, rosemary, garlic, sugar and pepper; add chicken. Seal bag and turn to coat; refrigerate for at least 1 hour.
Drain and discard marinade. Sprinkle chicken with salt. In a large nonstick skillet, cook chicken in remaining oil over medium-high heat for 15 minutes or until juices run clear. Serve over rice and garnish with rosemary if desired. Yield: 6 servings.

Nutritional Analysis: One serving (1 chicken breast half) equals 154 calories, 4 g fat (1 g saturated fat), 66 mg cholesterol, 197 mg sodium, trace carbohydrate, trace fiber, 26 g protein. Diabetic Exchanges: 3 lean meat.

Source:  Light & Tasty 2004


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