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ShareThree-Way Marinated Chicken
Nutrition Facts Per Serving:
- Servings Per Recipe: 4
- Calories: 188
- Protein(gm): 26
- Carbohydrate(gm): 1
- Fat, total(gm): 8
- Cholesterol(mg): 66
- Saturated fat(gm): 1
- Sodium(mg): 95
- Very Lean Meat(d.e): 4
- Fat(d.e): 2
Diabetic Exchanges
- 4 skinless, boneless chicken breast halves (1 to 1 1/4 pounds total)
- 1 Lemon-Thyme Marinade, Rosemary-Onion Marinade, or Chile-Citrus Marinade
1. Place chicken in a resealable plastic bag set in a shallow dish. Pour marinade into bag with chicken; seal bag. Marinate in the refrigerator for at least 2 hours or up to 4 hours, turning bag occasionally. Drain chicken, reserving marinade.
2. Place chicken on the rack of an uncovered grill directly over medium coals. Grill for 15 to 18 minutes or until chicken is no longer pink (170 degrees F), turning once and brushing with reserved marinade once halfway through grilling. Discard leftover marinade. Makes 4 servings. (Nutrition facts are listed using the Lemon-Thyme Marinade.)
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Lemon-Thyme Marinade:
In a small bowl, combine 1/4 cup snipped parsley; 1/4 cup lemon juice; 1/4 cup olive oil; 1 tablespoon snipped fresh thyme or 1 teaspoon dried thyme, crushed; 2 teaspoons snipped fresh marjoram or 1/2 teaspoon dried marjoram, crushed; 2 cloves garlic, minced; 1/2 teaspoon ground black pepper; and 1/8 teaspoon salt.
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Rosemary-Onion Marinade:
In a small bowl, combine 1/4 cup chopped onion; 1/4 cup olive oil; 1/4 cup white wine vinegar; 1 tablespoon snipped fresh rosemary or 1 teaspoon dried rosemary, crushed; 1/2 teaspoon ground black pepper; and 1/8 teaspoon salt.
Per serving: 189 cal., 8 g total fat (1 g sat. fat), 66 mg chol., 95 mg sodium, 1 g carbo., 0 g fiber, 26 g pro. Exchanges: 3.5 very lean meat, 1.5 fat. Carb choices: 0
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Chili-Citrus Marinade:
In a small bowl, combine 1/3 cup orange juice; 1/4 cup lemon juice; 1 tablespoon snipped fresh cilantro or parsley; 2 teaspoons snipped fresh mint or 1/2 teaspoon dried mint, crushed; 2 teaspoons chili powder; 3 cloves garlic, minced; and 1/4 teaspoon salt.
Per serving: 134 cal., 1 g total fat, 66 mg chol., 139 mg sodium, 2 g carbo., 0 g fiber, 26 g pro. Exchanges: 3.5 very lean meat. Carb choices: 0
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