Lemon-rosemary Chicken

Adapted from CooksAid.com

Nutrition Facts

Serving Size	½ of recipe
Calories	174
Total Fat	6 g
Saturated Fat	1 g
Sodium	175 mg
Total Carbohydrate	0 g
Dietary Fiber	0 g
Protein	28 g

Servings and Times

Servings

Time-saving Tip: Start potatoes before preparing chicken.

Ingredients and Preparation

Ingredients	Measures
Fresh rosemary leaves, chopped	1 tablespoon
Fresh lemon zest	½ teaspoon
Freshly ground black pepper to taste
Boneless, skinless chicken breast halves	2
Olive oil	2 teaspoons
Reduced-sodium chicken broth	½ cup

Directions
Combine rosemary, lemon zest, and pepper in a small bowl. Rub mixture over both sides of chicken, pressing it into the meat.
Heat oil in a large nonstick skillet over medium-high heat. Add chicken and cook about 2 minutes per side, until golden brown. Stir in chicken broth, reduce heat to low, cover, and cook about 8 minutes, until chicken is cooked through. Spoon a little sauce over chicken and serve.

Exchanges
4 very lean meats; 1 fat

Side Suggestions: Rosemary-roasted Red Potatoes
Preheat oven to 375°F. Cut 4 small red potatoes into eight sections and arrange on a cookie sheet. Toss potatoes with 2 teaspoons olive oil, 1 tablespoon chopped rosemary leaves, and ½ teaspoon lemon zest. Bake for 30-40 minutes, until lightly browned. Season with ¼ teaspoon salt and freshly ground pepper to taste. Nutrition Info (for ½ of recipe): 185 calories; 34 g carbohydrate; 3 g protein; 4.5 g fat (0.5 g sat); 2.5 g fiber; 298 mg sodium. Exchanges: 2 starches; 1 fat.

Side Suggestions: Sautéed Asparagus
Heat 2 teaspoons olive oil in a large nonstick skillet over medium-high heat. Sauté 10-12 trimmed asparagus spears for 5-10 minutes, until they reach desired tenderness.

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