CHICKEN WITH PINEAPPLE AND LEMON
1 can (20-oz) sliced pineapple in its juice
1 garlic clove, pressed
1 tbsp cornstarch
2 tsp Worcestershire sauce
2 tsp Dijon mustard
1 tsp dried rosemary, crumbled
3 whole chicken breasts, split
1 tsp salt
1 small lemon, thinly sliced
Drain the pineapple; reserve the juice. Combine the juice with the garlic, cornstarch, Worcestershire sauce, mustard, and rosemary.
Arrange the chicken, skin side up in a shallow baking dish; sprinkle with the salt. Broil until browned.
Stir the prepared sauce and pour over the chicken. Bake at 400 degrees for 30 minutes. Arrange the pineapple and lemon around the chicken and spoon sauce over all. Bake an additional 5 minutes.
Yield: 6 servings
This dish has the natural sugar of the pineapple and juice. However, the protein of the chicken gives you a good carb to protein ratio.
CHICKEN ON GREENS
4 boneless skinless chicken breasts
1 tbsp olive or canola oil
2 tsp chopped fresh thyme or 3/4 tsp dried thyme
1/2 tsp salt
1/2 tsp freshly ground black pepper
8 cups mixed salad greens
1/4 cup reduced-fat balsamic vinaigrette
1 cup cherry tomatoes, halved
Place the chicken breasts between two pieces of plastic wrap and pound into a thickness of 1/2-inch. Drizzle the oil over the chicken and sprinkle with the salt, pepper, and thyme.
Spray a grill pan with nonstick cooking spray. Cook chicken on the grill at a medium-high heat for 3 to 4 minutes per side or until the juices run clear. Chicken is not done until the juices run clear!
Toss the salad greens with the vinaigrette and tomatoes; divide between 4 plates. Place a chicken breast atop the greens on each plate.
Yield: 4 servings
Per serving: 258 calories, 41 grams protein and 11 grams carbohydrates
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