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01-03-2010, 09:48 AM
This high protein, low calorie recipe is fun to make
4 boneless, chicken breasts without skin (about 700 g)
1 clove garlic, finely minced
2 Tbsp dried herbes de Provence
1/4 tsp salt
2 Tbsp classic olive oil + 2
tsp extra-virgin olive oil
Total time 20 minutes
Servings 4
http://img.xcitefun.net/users/2008/11/18006,xcitefun-chicken.jpg
Note: if you don't manage to find it in the market, make your own herbes de Provence by mixing powdered bay leaf, thyme, rosemary, oregano and mint in equal amounts. This high protein, low calorie recipe is fun to make
Preheat oven to 475oF. Make several deep, diagonal cuts into smoother, rounder side of each chicken breast. Combine, in small bowl, garlic, herbs, salt and 2 tablespoons of the extra-virgin oil. Brush mixture on the chicken.
Method: Place ovenproof skillet over high heat. Pour in remaining 2 teaspoons oil and add chicken, cut side down. Cover and cook on high heat for 5 minutes. Uncover, flip chicken, and slide skillet into preheated oven. Cook 10 minutes or until juices run clear. Cut chicken diagonally into slices or serve whole. Serve with blanched or steamed green beans (optional).
Nutritional info per serving: 272 Kcal, 40.4 g pro, 0 g carb, 11 g fat, 1.8 g sat fat, 101.5 mg chol, 0 g fibre, 256.5 mg sodium
4 boneless, chicken breasts without skin (about 700 g)
1 clove garlic, finely minced
2 Tbsp dried herbes de Provence
1/4 tsp salt
2 Tbsp classic olive oil + 2
tsp extra-virgin olive oil
Total time 20 minutes
Servings 4
http://img.xcitefun.net/users/2008/11/18006,xcitefun-chicken.jpg
Note: if you don't manage to find it in the market, make your own herbes de Provence by mixing powdered bay leaf, thyme, rosemary, oregano and mint in equal amounts. This high protein, low calorie recipe is fun to make
Preheat oven to 475oF. Make several deep, diagonal cuts into smoother, rounder side of each chicken breast. Combine, in small bowl, garlic, herbs, salt and 2 tablespoons of the extra-virgin oil. Brush mixture on the chicken.
Method: Place ovenproof skillet over high heat. Pour in remaining 2 teaspoons oil and add chicken, cut side down. Cover and cook on high heat for 5 minutes. Uncover, flip chicken, and slide skillet into preheated oven. Cook 10 minutes or until juices run clear. Cut chicken diagonally into slices or serve whole. Serve with blanched or steamed green beans (optional).
Nutritional info per serving: 272 Kcal, 40.4 g pro, 0 g carb, 11 g fat, 1.8 g sat fat, 101.5 mg chol, 0 g fibre, 256.5 mg sodium