Grilled Lemony Chicken*

Ingredients

  • *Meets GI guidelines.
  • 6 skinless chicken breasts halves, pounded to equal thickness between 2 pieces of wax paper
  • 2 teaspoons lemon zest
  • 1/4 cup fresh lemon juice
  • 1 tablespoon Dijon mustard
  • 1 tablespoon rosemary, finely minced or 1 teaspoon dry rosemary
  • 1/2 teaspoon salt
  • 1/2 teaspoon ground black pepper
  • 3 tablespoons extra virgin olive oil
  • 1/4 cup chopped white onion
  • 1 tablespoon honey

Preparation

  1. Place prepared chicken breasts into a zip-seal bag.
  2. In a small bowl measure the remaining ingredients and whisk to combine. Pour over the chicken breasts, seal bag and refrigerate for 4 hours or overnight.
  3. Preheat grill pan to medium-high. Spray lightly with cooking spray. Remove chicken from marinade and cook 5-6 minutes per side or until the internal temperature reaches 165 degrees. Remove to platter and let rest for 10 minutes.
  4. Slice each breast on the diagonal and divide between 6 plates and serve.

Categories

  • Dinner
  • Poultry
  • GI
  • MHealthy

Nutrition Information

Serving Size
1 chicken breast
Serves
6
Calories
359.00
Total Fat (g)
13.00
Saturated Fat (g)
3.00
Sodium (mg)
335.00
Total Carbohydrates (g)
5.00
Dietary Fiber (g)
1.00
Protein (g)
53.00