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Marinated Chicken Breasts

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Categories: Fourth of July, Low-calorie, On the Grill
Type: Main Dishes

Your family will love this healthy marinated chicken.

Serves: 8 servings

Ingredients:

  • 1/2 cup vegetable or chicken broth (instant is fine)
  • 1 tablespoon extra virgin olive oil
  • 3 tablespoons balsamic vinegar
  • 2 teaspoons Dijon or grainy-type mustard
  • 1/2 teaspoon garlic powder (or 1 to 2 minced garlic cloves)
  • 2 teaspoons sugar
  • 1 teaspoon crushed thyme 1/4 teaspoon freshly ground black pepper
  • Salt to taste, optional
  • 2 pounds chicken breasts, boned and skinned (8 halves)

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Directions:

  1. Place all ingredients except chicken breasts in a jar with a tight-fitting lid and shake well.
  2. Rinse chicken breasts and pat dry with paper towels.
  3. Place chicken breasts and marinade in a locking plastic bag, making sure the chicken is coated well (using a bag saves on cleanup but a shallow dish covered with plastic wrap works just as well). Marinate the chicken in the refrigerator for several hours, turning occasionally.
  4. Prepare the outdoor grill, or preheat the broiler, or use a stovetop grill pan.
  5. Grill chicken or place under the broiler for about 10 minutes per side. Cooking time will vary depending on the thickness of the chicken.
  6. The chicken is done when the internal temperature reaches 165° (use an instant-read thermometer). Discard the marinade.
Tips:
  • Note that the chicken breasts need to marinate several hours in advance of cooking. Start the rice and potatoes first because they take the longest to cook. If you are cooking the chicken in the broiler then prepare the vegetables first. The vegetables can cool to room temperature while the chicken broils in the oven.

excerpted from:

From The Weeknight Survival Cookbook: How to Make Healthy Meals in 10 Minutes by Dena Irwin, R.D. Copyright 1998 by Dena Irwin. All rights reserved. Used by arrangement with John Wiley & Sons, Inc.

To order this book visit www.wiley.com.

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