- Serves: 4
- Prep Time: 10 minutes
Marinating Time: 1 to 12 hours
Cooking Time: 20 minutes
1/4 cup lemon or lime juice
2 tablespoons extra-virgin olive oil
2 tablespoons garam masala (see Cook Tips)
1 teaspoon salt
1-1 1/4 pounds boneless, skinless chicken breast (see Cook Tips)
Place chicken in a shallow dish or 1-gallon sealable plastic bag. Add the marinade and refrigerate for at least 1 hour and up to 12 hours. Remove from the marinade and pat dry.
Preheat grill to medium-high or position a rack in upper third of oven and preheat broiler.
To grill: Oil the grill rack (see Cook Tips). Grill the chicken, turning once, until an instant-read thermometer inserted into the thickest part registers 165°F, 4 to 8 minutes per side.
To broil: Line a broiler pan (or baking sheet) with foil and coat with cooking spray. Place the chicken on the foil. Broil, watching carefully and turning at least once, until an instant-read thermometer inserted into the thickest part registers 165°F, 10 to 15 minutes total.
It’s difficult to find an individual chicken breast small enough for one portion. Removing the thin strip of meat from the underside of a 5-ounce breast—the chicken tender—removes about 1 ounce of meat and yields a perfect 4-ounce portion. Wrap and freeze the tenders and when you have gathered enough, use them in a stir-fry or for oven-baked chicken fingers. If you can only find chicken breasts closer to 8- to 9-ounce each, you’ll only need 2 breasts for 4 servings—cut each one in half before cooking.
Oiling a grill rack before you grill foods helps ensure that the food won’t stick. Oil a folded paper towel, hold it with tongs and rub it over the rack. (Do not use cooking spray on a hot grill.) When grilling delicate foods like tofu and fish, it is helpful to coat the food with cooking spray.
To Make Ahead: Cover and refrigerate the marinade for up to 3 days; marinate the chicken for up to 12 hours.
- Nutritional Analysis
- Per serving
- Calories Per Serving
- Total Fat
- 4 g
- Saturated Fat
- 1 g
- Monounsaturated Fat
- 2 g
- 63 mg
- 152 mg
- 1 g
- 23 g
- 200 mg
3 lean meat
© 2012 Eating Well Inc. All rights reserved. Reprinted with permission.