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Heart Healthy Living
Italian style Chicken Breasts
Serves:4; 2 breasts (3 ounces chicken and 1/2 cup vegetables) and 1/2 cup brown rice per serving
1 teaspoon grated lemon zest
2 tablespoons fresh lemon juice
1 tablespoon chopped fresh rosemary or 1 teaspoon
dried rosemary, crushed
2 teaspoons olive oil
2 medium garlic cloves, minced
1 teaspoon dried oregano, crumbled
1/4 teaspoon crushed red pepper flakes
1 pound boneless, skinless chicken breasts, all visible fat discarded,
16 whole button or cremini mushrooms (about 1/2 ounce each), ends trimmed
1 medium green bell pepper, cut into 16 pieces
16 cherry tomatoes
1/2 cup uncooked instant brown rice
1 cup fat-free, low-sodium chicken broth
1/4 cup dry-packed sun-dried tomatoes, cut into 1/4-inch squares
In a medium nonmetallic bowl, stir together the lemon zest, lemon juice, rosemary, oil, garlic, oregano, and red pepper flakes.
Add the chicken, stirring to coat. Cover and refrigerate for at least 15 minutes. The chicken can marinate for up to 8 hours for even more flavor. Turn several times if marinating for more than 30 minutes.
Preheat the grill on medium high.
Drain the chicken and discard the marinade. Alternately thread the chicken, mushrooms, bell pepper, and in a medium saucepan, bring the broth and tomatoes to a boil over high heat. Stir in the rice. Reduce the heat and simmer, covered, for about 10 minutes. Remove from the heat and let stand for about 5 minutes.
Fluff with a fork.
Meanwhile, grill the chicken for 3 to 5 minutes on each side, or until the chicken is no longer pink in the center and the vegetables are tender.
Serve with the rice on the side.
Nutritional Analysis Per serving:
Calories Per Serving 213
Total Fat 2.5 g
Saturated Fat 0.5 g
Trans Fat 0.0 g
Polyunsaturated Fat 0.5 g
Monounsaturated Fat 0.5 g
Cholesterol 66 mg
Sodium 16 g
Carbohydrates 16 mg
Fiber 3 g
Sugar 4 g
Protein 31 g
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