Low Fat Grilled Lemon-Sage Chicken
For some of us, grilling season is here. If you can, be sure to use fresh sage and rosemary because they are quite different from their dried counterparts!
Grilled Lemon-Sage Chicken
Serves 6
Fresh sage and rosemary impart a different flavor to grilled chicken. Tomato halves and corn on the cob can grill along with the chicken.
Marinade
1 teaspoon olive oil
1 teaspoon grated lemon zest
1/4 cup fresh lemon juice
1/4 cup chopped fresh sage leaves
1 tablespoon chopped fresh rosemary or 1 teaspoon dried, crushed
2 or 3 medium garlic cloves, minced
1 teaspoon black peppercorns, cracked
1/2 teaspoon salt
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6 boneless, skinless chicken breast halves (about 4 ounces each)
6 lemon slices, cut in half (optional)
Fresh sage leaves (optional)
In a large resealable plastic bag, combine the marinade ingredients. Discard all the visible fat from the chicken. Put the chicken with the smooth side up between two sheets of plastic wrap. Using a tortilla press, the smooth side of a meat mallet, or a
rolling pin, lightly flatten the chicken to a thickness of 1/8 inch, being careful not to tear the meat. Add to the marinade. Seal the bag and turn to coat. Refrigerate for 30 minutes to 8 hours, turning occasionally. Discard the marinade.
Preheat the grill on medium-high. Grill the chicken for 6 to 7 minutes on each side, or until no longer pink in the center.
To serve, garnish with the lemon slices and sage leaves.
Nutrition Analysis (per serving)
Calories 125
Protein 26 g
Carbohydrates 0 g
Fiber 0 g
Sugars 0 g
Cholesterol 66 mg
Total Fat 1.5 g
Saturated 0.5 g
Polyunsaturated 0.5 g
Monounsaturated 0.5 g
Sodium 268 mg
Dietary Exchange
3 very lean meat
This recipe is reprinted with permission from The New American Heart Association Cookbook, Seventh Edition, Copyright © 2004 by the American Heart Association. Published by Clarkson Potter/Publishers, a division of Random House, Inc. Available from booksellers everywhere.