Grilled Chicken with Rosemary Lemon Garlic Marinade

July 27, 2009 8:16:58 AM PDT
Dr. Marcia Schurer is a 56-year-old woman who lost 35 pounds - 20 percent of her weight - four years ago and has kept it off ever since. 1 lb. boneless, skinless chicken breasts, cut into 1 ½" strips
4 tbsp. rosemary lemon garlic marinade (see recipe)

Place the chicken strips in a bowl and coat them with the rosemary lemon garlic marinade. Transfer the chicken with the marinade to a sealed plastic bag or container and refrigerate for 20 - 30 minutes before grilling. Heat the grill pan on a medium high heat for 3 minutes. Grill the chicken for about 4 - 6 minutes on each side or until done.

Yield: 12 oz.

Per 12 ounces cooked: 706 Calories; 31g Fat (38.6% calories from fat); 3g Saturated Fat; 106g Protein; 3g Carbohydrate; 1g Dietary Fiber; 263mg Cholesterol; 497mg Sodium

Per 1 ounce cooked: 59 Calories; 3g Fat (38.6% calories from fat); 9g Protein; trace Carbohydrate; trace Dietary Fiber; 22mg Cholesterol; 41mg Sodium

Note: Serve the grilled chicken as an entrée or use it to top or fill salads, sandwiches, pasta or pizza.

Rosemary Lemon Garlic Marinade

2 Tbsp. fresh lemon juice
2 tsp. country Dijon mustard
2 Tbsp. extra virgin olive oil
¼ oz. chopped fresh rosemary (2 Tbsp)
¼ oz. chopped fresh garlic (1 Tbsp)

Place the lemon juice and mustard in a small bowl and whisk together. Whisk in the oil until well combined. Add the rosemary and garlic and mix well. Transfer the marinade to a storage container. Label and date the container. Refrigerate until ready to use.

Yield: about 1/3 cup (5 tbsp)

Per 1/3 cup (5 Tbsp): 275 Calories; 28g Fat (93.3% calories from fat); 4g Saturated Fat; 1g Protein; 4g Carbohydrate; 1g Dietary Fiber; 0mg Cholesterol; 241mg Sodium.

Per 1 Tbsp: 55 Calories; 6g Fat (93.3% calories from fat); 1g Saturated Fat; trace Protein; 1g Carbohydrate; trace Dietary Fiber; 0mg Cholesterol; 48mg Sodium.

Note: For a more lemony taste, add ¼ to ½ tsp. lemon zest. For finely grated lemon zest, use a microplane or small cheese grater to zest the lemon (take only the top yellow layer off the lemon's outer skin, not the white pithy part). If you want a more mild rosemary flavor, use 1 to 1 ½ Tbsp chopped fresh rosemary instead of 2 Tbsp. and add ¼ - ½ tsp. fresh lemon zest. Use about 1 Tbsp. rosemary lemon garlic marinade to coat about 4 oz. boneless poultry, meat or fish. A little marinade goes a long way. Let it marinate in the refrigerator for at least 20 - 30 minutes. If you want a stronger rosemary lemon garlic taste, marinate it longer.


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