Tuesday, July 14, 2009

Grilled Tuscan Chicken with Rosemary and Lemon

Another teacher and I are in LA this week with a group of dancers from Tari's...the kids get to dance all day...We get to sit around the hotel/try to find things to do all day (until Friday when the Pulse starts and we get to dance!).

So far (we've been here since Saturday) we've shopped several times, eaten at lots of great restaurants, been to Manhattan Beach, and now we are sitting in a coffee shop checking email, etc. Time to catch up on the blog!

I've tried another of the EDF recipes that I posted for July/Aug, the Grilled Tuscan Chicken with Rosemary and Lemon. I made this last week at the beach (yes, this is my 2nd week of vacay!) and it was great; I doubled the recipe because I was cooking for 10 people and served it with grilled eggplant and zucchini, my favorite Brown Rice Casserole (I'll post this recipe later), sausage (the real stuff...full-fat), and a green salad.

I made a few changes (of course): I added the lemon juice to the marinade (instead of basting with it while the chicken was on the grill) and I used boneless-skinless chicken breasts and marinated them for about 6 hours (from lunchtime until Patrick, my "brother" who is now promised to a certain popstar, was ready to grill). When I make this again I might omit the water and steep the rosemary in the oil instead.

Grilled Tuscan Chicken with Rosemary and Lemon

Makes 4 servings

1/3 cup water
2 tablespoons chopped fresh rosemary (or 1 tbsp dried)
1/4 cup olive oil
1/4 cup lemon juice
2 garlic cloves
1/2 teaspoon salt
1/4 teaspoon black pepper
4 boneless, skinless chicken breasts (patted dry)

In a small saucepan, bring 1/3 cup water and rosemary to a boil; remover from heat, cover, and let steep 5 minutes. Add water and rosemary to a blender with the oil, lemon juice, garlic, salt, and pepper. Puree until smooth.

In a large baking dish, combine chicken breasts with the rosemary oil; turn to coat. Cover and let marinate for at least an hour in the refrigerator (and up to overnight).

Heat grill to medium. Remove chicken from marinade and place on grill; discard marinade. Grill the chicken for 20 - 30 minutes, or until cooked throughout, turning halfway through the cooking time.

Per serving - 255 calories, 9 g fat (2 g saturated), 2 g carbohydrates, 0 g fiber, 39 g protein (exchanges: 5 1/2 protein, 2 fat; WW points: 6)

Notes - The nutrition info above is assuming that at least half of the oil in the marinade gets discarded (after marinating of course) - I think that is a pretty good estimate, but there may actually be fewer calories; A whole breast of chicken is alot...I only had about half of one with my dinner (which wouldn't have filled me up if I hadn't also had so many veggie sides...fill up on the veggies!)

1 comment:

  1. OH OH OH, what pop star? Can't keep us in suspense forever!