Grilled Lemon Chicken

This simple method yields tangy-sweet and super moist chicken.  

Serves 6

Ingredients:

1 t lemon zest
juice of one lemon
1/4 chopped fresh basil or oregano
1 T honey
2 garlic cloves, minced
1/2 t salt
1/4 t black pepper
1/4 cup extra virgin olive oil
6 (4 to 5 ounce) boneless skinless chicken breast halves
1/4 cup pitted kalamata olives, halved (We used capers cause that's what we had)

To prepare the dressing, whisk together the lemon zest and juice, the basil, honey, mustard, garlic, salt and pepper.  Whisking constantly, add the olive oil in a slow stream.  Set aside. 

Place the chicken on a cutting board and lay a sheet of wax paper over it.  Using the flat side of a meat mallet, pound the chicken slightly is it is an even thickness.  Place the chicken in a shallow baking dish just large enough to hold it.  Pour half of the dressing (about 1/3 cup) over the chicken and turn the breast once or twice to coat.  Cover the dish and refrigerate for at least 2 hours if possible, and up to 8 hours, turning at least once.
Stir the olives (or capers) into the remaining dressing and set aside until ready to serve.

If using a gas or charcoal grill, spray the grill with olive oil and prepare a medium-hot grill.  If using a grill pan, spray it with olive oil and heat over med-high heat. Discard the marinade and grill the chicken until it is opaque in the center, 5 to 6 mins per side.  Serve the chicken with a drizzle of the dressing.

Nutritional facts:
Cal: 227 cal Fat 11.1 g Protein: 26.6 g Carb: 3.9 g Sodium 395.4 mg

Found in The Master your Metabolism Cookbook pg 122

Basil Chicken with Vegetables

This is a quick, easy, and tasty method. The suggested vegetables and meats are only a starting place, both in quantity and variety - you can really use almost any vegetable and meat combonation. Broocoli, cauliflower, and onions are good additions. You can also substitute pesto sauce for the basil and garlic if you wish.

 

Ingredients:

• 1 pound boneless chicken meat, cut into bitesized pieces
• 1 red Bell pepper, chopped
• 8 oz mushrooms, sliced
• 2 cups sliced zuchinni or other summer squash
• 8 oz fresh basil, chopped
• 3 cloves garlic, minced or pressed
• 3 Tablespoons olive oil
• Salt and pepper to taste

Preparation:

Heat oil in large skillet on high heat, and sprinkle salt and pepper on chicken. Cook chicken on one side. Add the vegetables and stir. When food is nearly cooked, push it to one side and add the garlic. After about 30 seconds, stir it all together and add the basil. Cook another 30-60 seconds and serve. Pesto (homemade or store-bought) can be substitued for the garlic and basil.

Nutritional Information: Makes three servings. Each serving has 6.5 grams effective carbohydrate plus 6 grams fiber, 40 grams protein, and 353 calories.

 

By Laura Dolson, About.com Guide Updated August 26, 2006

Penne with Almond Tomato Sauce

Serves 4

2 cups Ezekiel penne pasta
2 cups tomato sauce
1/4 teaspoon crushed red pepper flakes
1/2 teaspoon salt
8 large basil leaves
1 1/2 tablespoons dry-roasted unsalted almonds, finely chopped
fresh grated Parmesan cheese

Cook the pasta according to package directions.

In a large mixing bowl or blender, mix the tomato sauce, crushed red pepper, salt, basil, and almonds until smooth and combined. Place pasta in bowls and top with sauce and cheese. Serve immediately.

(Of course we used more pepper flakes, basil, salt and probably almonds too and used the blender for a fast but fresh tasting sauce.)

Nutrition facts: Cal: 312 Cholesterol: 52 mg, Fat: 5.3 g, Saturated fat: 0.7 g, Cal from fat: 26.4 Protein: 11.3g, Carbs: 56.5 g Sodium 670.7 mg Fiber: 2.1 g Sugar: 10 g

From: Master your Metabolism by Jillian Micheals