Paprika-Herb Rubbed Chicken - 1g Carbs, 1g Fiber, 0g Added Sugars
From: EatingWell - July/August 2011
A simple combination of herbes de Provence, paprika, salt and pepper makes a flavorful rub for chicken, or try it with steak or tofu.
Nutrition Profile - -
Low calorie | Low carbohydrate | Low saturated fat | Low sodium | Heart healthy | Healthy weight | Diabetes appropriate | Gluten free
Active Time: 5 min
Total Time: 25 min
Servings: 4
1 Tbsp herbes de Provence (see Notes)
2 tsp paprika
1/2 tsp kosher salt
1/4 tsp freshly ground pepper
1 1 1/4 lb boneless, skinless chicken breast (see Notes)
Combine herbes de Provence, paprika, salt and pepper in a small bowl.
Coat both sides of chicken with the rub up to 30 minutes before grilling or broiling.
Preheat grill to medium-high or position a rack in upper third of oven and preheat broiler.
To grill: Oil the grill rack (see Tip). Grill the chicken, turning once, until an instant-read thermometer inserted into the thickest part registers 165 degrees F, 4 to 8 minutes per side.
To broil: Line a broiler pan (or baking sheet) with foil and coat with cooking spray. Place the chicken on the foil. Broil, watching carefully and turning at least once, until an instant-read thermometer inserted into the thickest part registers 165 degrees F, 10 to 15 minutes total.
Tips & Notes
Make Ahead Tip: Store the rub in an airtight container for up to 3 months; coat the chicken with the rub up to 30 minutes before grilling or broiling.
Notes: Herbes de Provence is a mixture of dried herbs commonly used in the south of France. You can find commercial mixtures in well-stocked supermarkets, in the bulk spice section at some natural foods stores and/or gourmet markets. It's also easy to make your own. Mix 1 tablespoon each (or equal proportions) dried thyme, rosemary, oregano, marjoram and savory in a small jar. If desired, add a pinch of dried lavender and crushed aniseed.
It's difficult to find an individual chicken breast small enough for one portion. Removing the thin strip of meat from the underside of a 5-ounce breast—the chicken tender—removes about 1 ounce of meat and yields a perfect 4-ounce portion. Wrap and freeze the tenders and when you have gathered enough, use them in a stir-fry or for oven-baked chicken fingers. If you can only find chicken breasts closer to 8- to 9-ounce each, you'll only need 2 breasts for 4 servings—cut each one in half before cooking.
Tip: Oiling a grill rack before you grill foods helps ensure that the food won't stick. Oil a folded paper towel, hold it with tongs and rub it over the rack. (Do not use cooking spray on a hot grill.) When grilling delicate foods like tofu and fish, it is helpful to coat the food with cooking spray.
Servings: 4
Nutrition per Serving: 127 Calories, 3g Fat, 1g Sat, 1g Mono, 63mg Cholesterol, 23g Protein, 1g Carbs, 1g Fiber, 0g Added Sugars, 196mg Sodium, 223mg Potassium
Carbohydrate Servings: 0
Exchanges: 3 lean meats
Posted by: chefgloria1030@yahoo.com
| Reply via web post | • | Reply to sender | • | Reply to group | • | Start a New Topic | • | Messages in this topic (1) |
