Marinated Chicken Breast


mmcmarinated-vhicken-breast_foodies

Follow Me on Pinterest

Love a good marinade for chicken breast? Try this and tell us what you think.

Serves 4  Cook Time 8 hours 15 minutes (includes marinade time)

Ingredients:
1 to 2 tbsp balsamic vinegar
2 to 3 tsp each dried thyme, oregano, rosemary, or crumbled bay leaf
2 tbsp mustard Dijon
2 tsp garlic powder
3 tbsp extra-virgin olive oil
Kosher salt and freshly ground black pepper
4 (4 oz) boneless, skinless chicken breast

Directions:

  1. Put the vinegar, herbs, mustard, and garlic powder and oil in a large re-sealable plastic bag. Close the bag and shake to combine all the ingredients. Open the bag, drop in the chicken breast in the bag. Close and shake the bag to coat evenly.
  2. Heat a grill or grill pan. When the grill is hot, place the chicken on the grill and cook for about 4 minutes per side, or until cooked through. You can also bake the chicken in a 375 degree F oven for 15 minutes, or until cooked through.

Nutrition Info: calories 329, fat 14g, protein 42g, carbohydrates 2g, sodium 345mg

 

Recommended for patients on the Modified Profast (Fast and Flexible) Program,  Nutriplus (Balance Your Pyramid) Program or Maintenance Program.

Metabolic Medical Center RecipesMetabolic Medical Center 
Metabolic Recipes

Connect with us on Facebook

Beer Can Chicken


Follow Me on Pinterest

Serves 6  Cook Time 2 Hours

Ingredients:
1 (12-oz) can beer
1 Cup hickory wood chips
1 Packet of McCormick seasoning (your choice)
1 (4 lb) whole chicken
1/2 Cup Coke Zero
1/2 Cup Low-sugar ketchup (Heinz)
2 Tbsp Worcestershire sauce
1/2 tsp instant onion flakes
1/2 tsp instant minced garlic
1/2 tsp liquid smoke
1/4 tsp black pepper

Directions:

  1. Open beer can; drink half; set aside. Soak wood chips in water 1 hour.
  2. Heat grill to medium.
  3. Remove and discard giblets and neck from chicken. Rinse chicken with cold water; pat dry. Trim excess fat. Starting at neck cavity, loosen skin from breast and drumstick and rub the seasoning under the skin, inside the body cavity and over the skin. Holding chicken upright with the body cavity facing down, insert beer can into cavity.
  4. Drain wood chips. Place half of wood chips in a smoke box. Coat grill rack with cooking spray. Place the chicken in a disposable aluminum pan. Spread legs out to form a tripod to support the chicken. Cover and grill 2 hours or until a meat thermometer inserted into meaty portion of thigh registers 180°. Add remaining wood chips after 1 hour as needed.
  5. Lift chicken slightly using tongs; place spatula under can. Carefully lift chicken and can; place on a cutting board. Let stand 5 minutes. Gently lift chicken using tongs or insulated rubber gloves; carefully twist can and remove from cavity. Discard skin and can.
  6. To prepare sauce, combine Coke and remaining ingredients in a saucepan; bring to a boil. Reduce heat, and simmer 6 minutes. Cool. Serve with chicken.

Recommended for patients on the Modified Profast (Fast and Flexible) Program,  Nutriplus (Balance Your Pyramid) Program or Maintenance Program.

Metabolic Medical Center RecipesMetabolic Medical Center 
Metabolic Recipes

Connect with us on Facebook

Buffalo Chicken Kababs


Follow Me on Pinterest

Metabolic Medical Center Recipes

Serves 4-6  Cook Time 15-20 minutes

Ingredients:
1 lb boneless, skinless chicken breast cut into 24 cubes
24 pieces celery, cut into 1 inch pieces
2 Tbsp olive or canola oil
1 tsp red pepper sauce
1/2 tsp red pepper blend
1/2 tsp seasoned salt
6 Cups romaine lettuce, torn into bite sized pieces
1/2 Cup fat-free blue cheese (Wishbone Lite recommended)

Directions:

  1. Preheat grill to medium heat.
  2. On each 8-10 inch skewer, alternately thread chicken and celery, leaving 1/4 inch space between each piece.
  3. In a small bowl, mix oil and pepper sauce; brush over the chicken and vegetables. Sprinkle with pepper blend and seasoned salt.
  4. Cover and grill kabobs over heat 15-20 minutes, turning occasionally, until chicken is no longer pink in the center.
  5. On 4 plates, arrange the romaine lettuce, top with kabobs and serve with dressing.

Recommended for patients on the Modified Profast (Fast and Flexible) Program,  Nutriplus (Balance Your Pyramid) Program or Maintenance Program.

Metabolic Medical Center RecipesMetabolic Medical Center 
Metabolic Recipes