Lemon Ginger Marinated Chicken - .3g Carbs, 0.8g Fiber, 0.6g Sugar

From: www.livingwithout.com - June/July 2008 - By Sueson Vess

Serves: 4 TO 6

Marinating chicken helps tenderize it and enhances the flavor. This recipe also works great with turkey tenderloins, bone in or boneless.

Zest from 1 lemon
1 lemon, juiced
2 Tbsp gluten-free soy sauce

½ tsp thyme, dried
½ tsp oregano, dried
2 – 4 garlic cloves, sliced
1 Tbsp toasted sesame oil
4 – 5 fresh ginger slices, rough chopped (about 2 Tbsp)
¼ tsp fresh ground pepper
4 Tbsp olive oil
8–12 pieces of chicken

Additional lemon, sliced thin for serving

1. Remove lemon zest (yellow part of the peel) with a citrus zester, microplane or grater.

2. Using the same lemon, squeeze lemon juice into bowl. Add zest, soy sauce, thyme, oregano, garlic, sesame oil, ginger, pepper and olive oil. Blend with a whisk.

3. Add chicken to marinate and place in the refrigerator for at least 4 hours or overnight.

4. Preheat grill to medium-high.

5. Remove chicken from marinade and discard marinade.

6. Grill boneless chicken breasts 4 to 5 minutes per side. Bone-in chicken should cook 7 to 10 minutes per side. Check internal temperature of the meat. Chicken is done when its internal temperature measures 165 degrees.

TIP: Use an instant-read thermometer to quickly determine the internal temperature of grilled meat.

Nutrition From: www.caloriecount.about.com

Using 2 Tbsp soy sauce, 2 Tbsp ginger, 2 garlic cloves, and 8 - 6 oz chicken fillets.

Servings: 8

Serving Size: 203 g

Nutrition per Serving: 412 Calories, 193 Calories from Fat, 21.4g Total Fat, 4.7g Saturated Fat, 151mg Cholesterol, 373mg Sodium, 3.3g Total Carbs, 0.8g Dietary Fiber, 0.6g Sugars, 49.9g Protein -- Vitamin A 2% - Vitamin C 16% - Calcium 4% - Iron 14%

Nutrition Grade: B-

Good points:

Very low in sugar

High in niacin

High in selenium

High in vitamin B6

Bad points:

High in cholesterol

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