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.
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
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.