One way to protect chicken from the direct heat of broiling is to leave the skin on, and then remove it before eating. For this reason, the spice mixture is rubbed under, rather than on, the chicken skin. The chicken can be rubbed with the spice mixture several hours before cooking; if not cooking the chicken within 20 minutes, refrigerate it. Serving suggestion: Stay simple, with just a squeeze of fresh lemon, or be more ambitious and make a salsa to go with this broiled chicken.
Makes 4 servings
1 teaspoon paprika
1 teaspoon coriander
½ teaspoon cumin
½ teaspoon salt
4 skin-on, bone-in chicken breast halves (10 ounces each)
Lemon wedges, for serving
1. Preheat the broiler. In a small bowl, combine the paprika, coriander, cumin and salt. With your fingers, lift the chicken skin and rub the spice mixture under the skin.
2. Broil the chicken 4 to 6 inches from the heat, turning several times, for 15 minutes, or until just cooked through.
3. Serve the chicken with lemon wedges. Remove the chicken skin before eating.
Nutrition per serving: 228 calories, 5g total fat (1.4g saturated), 113mg cholesterol, 2g dietary fiber, 4g carbohydrate, 42g protein, 390mg sodium.
Good source of: niacin, selenium, vitamin B12, vitamin B6.
From The Wellness Kitchen, by the staff of The Wellness Kitchen and the editors of the University of California, Berkeley Wellness Letter.