Easy Balsamic Chicken - 0.6g Carbs
From: The Sonoma Diet
PREP: 15 minutes
MARINATE: 1 to 4 hours
GRILL: 10 minutes
Servings: 4
4 skinless, boneless chicken breast halves (1 to 1 1/4 lb total)
1/4 cup balsamic vinegar
1/4 cup olive oil
3 cloves garlic, minced (1 1/2 tsp minced)
1/4 tsp kosher salt
1/4 tsp crushed red pepper
Place each chicken breast between 2 pieces of plastic wrap. Using
the flat side of a meat mallet, pound lightly to 1/2-inch thickness.
Remove plastic wrap.
Place chicken in a self-sealing plastic bag. In a small bowl combine
vinegar, oil, garlic, kosher salt, and crushed red pepper. Pour over
chicken. Seal bag; turn to coat chicken. Marinate in the refrigerator
for 1 to 4 hours, turning bag occasionally.
Drain, discarding marinade. For a charcoal grill, place chicken on the
rack of an uncovered grill directly over medium coals for 10 to 12 minutes
or until chicken is no longer pink (170 degrees F), turning once halfway
through grilling. (For a gas grill, preheat grill. Reduce heat to medium.
Place chicken on grill rack over heat. Cover and grill as above.)
Oven method: Place chicken on a rack in a shallow roasting pan. Roast
chicken in a 400 degrees F oven for about 15 minutes or until chicken
is no longer pink (170 degrees F).
Nutrition From: www.caloriecount.about.com
Servings: 4
Serving Size: 172 g
Nutrition per Serving:
394 Calories, 216 Calories from Fat, 24g Total Fat, 4.8g Saturated Fat,
0g Trans Fat, 126mg Cholesterol, 270mg Sodium, 0.6g Total Carbs,
41.1g Protein
Vitamin A 2% - Vitamin C 1% - Calcium 2% - Iron 10%
Nutrition Grade: C+
Good points:
Very low in sugar
High in niacin
High in selenium
Bad points:
High in cholesterol
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