Sunday, June 10, 2007

Seared Lemon Chicken

Prep: 15 minutes, plus 30 minutes marinating
Cook: 20 minutes
Yield: 4 servings

4 boneless skinless chicken breasts
2 tablespoons olive oil, divided
2 tablespoons chopped fresh parsley, divided
1 tablespoon balsamic vinegar
1 tablespoon lemon juice
1 tsp honey
2 cloves garlic, crushed
grated zest of one medium lemon

Place the chicken in a shallow dish. Mix 1 tbsp olive oil, 1 tbsp parsley, balsamic vinegar, lemon juice, honey and garlic in a small bowl; pour over chicken. Turn the chicken to coat well with marinade. Chill for 30 minutes

Brush a nonstick grill pan with the remaining olive oil and heat until very hot. Transfer the chicken to the grill. Reserve the remaining marinade and set aside.

Quickly sear the chicken until browned, 1-2 minutes on each side. Reduce heat and cook, turning the chicken occasionally, until juices run clear, about 10 minutes longer.

Bring the reserved marinade to a boil in a small saucepan. Reduce heat and cook 5 minutes; pour over chicken. Remove the chicken from the grill pan; sprinkle with lemon zest and remaining parsley.

Tips and Tricks
This recipe can be easily adapted to an outdoor grill. If you don't have balsamic vinegar, red wine vinegar works just as well. The boiling the marinade step is very important, to eliminate the chance of food borne illness, so be sure to follow the directions carefully, or make fresh marinade instead. Use fresh basil in place of parsley if needed.
Make It Healthier
Trim fat from chicken. Grilling at high temperatures has been linked to formation of carcinogens. Add rosemary to the marinade to reduce the effects.
How Kids Can Help
Measure ingredients and mix marinade.
Lemon juice and parsley are both excellent sources of Vitamin C.

Nutrition Facts
1 serving equals 231 calories, 40 g protein, 3 g carbohydrate, 6 g fat (1 g saturated fat), trace fiber, 113 mg sodium

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