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Wednesday, August 12, 2009

Lemon Oregano Chicken

This recipe is a nice contrast to some of the other grilled chicken recipes I've tried lately. This one is simple. It doesn't even require fresh herbs, or marinating! Make a paste, slather it on the chicken, and grill. Easy! The flavors here are great, even with the dried herbs. We found that pasta with a simple marinara paired quite well with this chicken. The only problem I saw was that there wasn't quite enough lemon/oregano to cover both sides of the 3 pieces of chicken that I cooked. I will definitely at least double those ingredients next time.



Lemon Oregano Chicken
Source: Cooking Light, July 2004

* 4 (6-ounce) skinless, boneless chicken breast halves
* 5 teaspoons grated lemon rind
* 1 tablespoon olive oil
* 1 1/2 teaspoons dried oregano
* 3/4 teaspoon kosher salt
* 1/2 teaspoon freshly ground black pepper
* 1/4 teaspoon water
* 2 garlic cloves, minced
* Cooking spray
* 4 lemon wedges
* 2 tablespoons chopped fresh parsley

Prepare grill.

Place each chicken breast half between 2 sheets of heavy-duty plastic wrap, and pound to 1/4-inch thickness using a meat mallet or rolling pin.

Combine lemon rind and next 6 ingredients (through minced garlic); rub evenly over both sides of chicken. Place chicken on a grill rack coated with cooking spray, and grill 3 minutes on each side or until chicken is done. Remove from heat. Squeeze 1 lemon wedge evenly over each chicken breast half. Sprinkle parsley evenly over chicken.

Nutritional Information

Calories: 226 (22% from fat)
Fat: 5.6g (sat 1g,mono 3g,poly 0.8g)
Protein: 39.6g
Carbohydrate: 2.2g
Fiber: 0.7g
Cholesterol: 99mg
Iron: 1.8mg
Sodium: 465mg
Calcium: 38mg

5 comments:

Karine said...

Great combination of flavors with this chicken! Thanks for sharing your recipe!

Katie said...

Easy and chicken!? Yum! Sounds like a winner for me! And bonus is I love anything lemon with chicken. :)

Mary Ellen said...

Sounds and looks delicious. I will definitely try this one!

Colleen said...

This looks very delicious and simple to make! Perfect!

Ashley said...

I'm always excited about easy chicken recipes - this looks great!