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Lemon-rosemary Chicken

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Nutrition FactsServings and TimesIngredients and Preparation

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 2

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

  1. Combine rosemary, lemon zest, and pepper in a small bowl. Rub mixture over both sides of chicken, pressing it into the meat.
  2. 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.

This content is reviewed regularly and is updated when new and relevant evidence is made available. This information is neither intended nor implied to be a substitute for professional medical advice. Always seek the advice of your physician or other qualified health provider prior to starting any new treatment or with questions regarding a medical condition.

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Resources

  • 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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