Saturday, September 12, 2015

Lemon Rosemary Chicken

I decided to make lemon rosemary chicken with a side Caesar salad and apple slices. I was going to have strawberry slices because I felt that would go better with the chicken but I didn’t realize that we were out of strawberries! The only fruit left in our house is apples. The taste was fantastic! It’s a nice light meal which left me feeling full but not groggy. It was simple enough to make and quick. You do have to marinate the chicken (I marinated it for two hours) but as long as you remember to do that before dinner time, it’s a breeze. The chicken provides protein and with the added strawberries (or apples), you get a full serving of fruit. I didn’t count the lemon as a serving of fruit because it is cooked, taking out most of the nutritional value. Although I added a salad, you could add more vegetables for a more rounded out meal. A glass of red wine complemented this meal great and added antioxidants although white wine would pair better.

Ingredients:
2 Large chicken breasts
3 tablespoons olive oil
1 tablespoon dried rosemary
1 lemon, sliced
1 teaspoon salt
1 teaspoon black pepper

Directions:
1.     Place the chicken thighs in a dish. Drizzle over the olive oil, rosemary, lemon slices, salt and pepper. Cover and let marinate in the refrigerator for at least 30 minutes. This can be don’t up to 4 hours in advance.
2.     Preheat the oven to 350 F and have a small 8x8 baking dish ready. Preheat a cast-iron pan over medium high heat. When hot, drain each chicken breast of excess oil and place chicken in pan
3.     Once the chicken is golden brown (4-5 minutes) flip it and sear the other side. Once both sides are brown, move the chicken to the baking dish.
4.     Bake for 20 minutes. Test the temperature in the deepest part of the chicken with a food thermometer – it should be 165 F. If it isn’t, return it to the oven for 3 minute intervals and re-test.
5.     Let rest for 5 minutes before serving.
Hair,B

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