December 11, 2017
Cooked chicken breast with brussels sprouts
Recipe

Simple Broiled Chicken

by Berkeley Wellness  

Boneless chicken breasts come with one side thicker than the other, so you should pound them lightly (with a meat pounder or small frying pan) on the thicker side so they will cook more evenly. Serving suggestion: Serving broiled chicken with a chutney or salsa is a good way to get some healthful fruits and/or vegetables on your plate. It will also get you kudos for making something that seems complicated but couldn’t be simpler.

Ingredients

4 skinless, boneless chicken breast halves (5 ounces each), lightly pounded

1 teaspoon grated lime zest

1 tablespoon fresh lime juice

2 teaspoons vegetable oil, such as olive or canola oil

½ teaspoon salt

⅛ teaspoon red pepper flakes

Directions

1. Preheat the broiler. Spray the broiler pan with nonstick cooking spray. Place the chicken on the broiler pan.

2. In a small bowl, combine the lime zest, lime juice, oil, salt and red pepper flakes. Brush both sides of the chicken with the lime mixture.

3. Broil 4 to 6 inches from the heat, turning once, for 6 minutes, or until the chicken is cooked through. Makes 4 servings

Nutrition per serving: 173 calories, 5.6g total fat (1.2g saturated), 78mg cholesterol, 0g dietary fiber, 0g carbohydrate, 29g protein, 359mg sodium.

Good source of: niacin, selenium, vitamin B6, vitamin B12.

From The Wellness Kitchen, by the staff of The Wellness Kitchen and the editors of the University of California, Berkeley Wellness Letter.