Chicken

 

 

Garlic and Herb Chicken 

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Description:
Chicken meat is rich in protein - which is essential for growth and cell
repair - and low in fat. It also provides important B vitamins. The parsley and lemon juice in this dish help boost levels of vitamin C. Garlic can be very good for your health and immunity.


Ingredients:
* 2 boneless chicken breasts, preferably free range or organic, skinned
* 1 tbsp olive oil, plus extra for greasing
* freshly squeezed juice half a lemon
* 2 tbsp chopped fresh parsley
* 1 garlic clove, peeled and crushed
* freshly ground black pepper
* large mixed salad or seasonal vegetables, to serve


Directions:
* Cut the chicken breast carefully horizontally almost all the way through the middle with a knife and open out. Place in a shallow dish and add the olive oil, lemon juice, parsley and garlic. Season with a little ground black pepper. Cover and leave to marinate in the fridge for 30 minutes.

* Lightly oil and preheat the Grill. Lift the chicken out of the marinade with a fork and shake off any excess. Place on the grill. Close the lid and grill for 3 minutes.

* Turn the chicken over,changing direction for nice grill marks and close the lid and grill for a further 2-3 minutes until it is thoroughly cooked and no pinkness remains. Remove from the grill and stand for 3 minutes. Serve with a large mixed salad or freshly cooked seasonal vegetables.


Servings: Serves 2 as a main meal


Nutrient Information:
per serving (based on 8 servings): 235 cals 42g protein 7.5g fat (of which 1g saturated fat) 0g carbohydrate 0g fibre 0.3g salt


Special Diet: Low Sodium, Low Fat, High Protein


Category: Chicken

Submitted By: OK In Health



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Wellness Tip
Vitamin C
Vitamin C is critical to good health. It helps keep your teeth and gums healthy, aids in absorbing iron, supports wound healing, and plays a role in immune system health. Registered dietitian recommends consuming at least one vitamin C rich food each day. Good choices include green peppers, strawberries, citrus fruits, tomatoes, and broccoli. A serving or two of 100% orange, grapefruit or tomato juice is also a quick, easy way to boost vitamin C intake.


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