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Dijon Grilled Chicken

Dijon grilled chicken

Tangy and flavorful, the marinade for this recipe creates a moist and juicy chicken breast that will perk up your taste buds. Although you can use any of your favorite herbs, we loved the combination of fresh rosemary and chicken.

Always a popular choice for grilling, skinless chicken breast is naturally low in calories with less fat than sirloin steak, pot roast, lean hamburger, pork chops, or ham. Grilling eliminates even more fat and calories since the chicken is not sitting in its fat.

High in protein, chicken is also a good source of: niacin (vitamin B3) to help metabolism; vitamin B6, important to the immune system and maintaining blood sugar levels; biotin (vitamin B7) for cell growth; and vitamin B12, for nerve cell and red blood cell maintenance.

Our Dijon Grilled Chicken makes a perfect match when served with our Cucumber and Tomato Salad.

INGREDIENTS

  • 1 lb boneless, skinless chicken breasts, sliced in half lengthwise
  • 1/2 cup white wine vinegar
  • 1/4 cup Dijon mustard
  • 2 tablespoons minced onion
  • 1/4 cup chopped fresh rosemary (or 1 teaspoon dried)
  • 1 clove garlic, mashed

INSTRUCTIONS

  1. Combine all ingredients, except chicken, and pour into plastic bag.
  2. Add chicken and marinade in refrigerator for several hours.
  3. Drain chicken and save marinade for basting.
  4. Grill chicken five to ten minutes on each side until done.

Makes 4 servings.

Nutritional Information
Per 4 oz. serving (chicken only): 137 calories; 3.0g total fat (0.8g saturated fat, 0.6g polyunsaturated fat, 1.0g monounsaturated fat); 60.7mg sodium; 70.2mg cholesterol; 0.0g carbohydrate; 0.0g fiber; 0.0g sugars; 25.7g protein; 212.3mg potassium.

Note: Marinade ingredients are not calculated in the nutritional value since the amount of marinade absorbed into the chicken is negligible. However, this healthy marinade is very low in calories, has no cholesterol or fat, and only a trace amount of carbohydrates.

About LG Health Hub

The LG Health Hub features breaking medical news and straightforward advice to help individuals of all ages make healthy choices and reach their wellness goals. The blog puts articles by trusted Lancaster General Health clinical experts, good 'n healthy recipes, videos, patient stories, and health risk assessments at your fingertips.

 

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