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Fresh Herbed Chicken Breasts

The fresh herbs in this recipe turn an ordinary chicken breast into a flavorful dish with added healthy benefits. It takes very little time and is well worth the little bit of extra effort, giving you another easy way to enjoy the chicken.

Prep and Cook Time: 20 minutes Ingredients: 4 boneless chicken breasts with skin on 2 medium cloves garlic, pressed 1 TBS fresh squeezed lemon juice 2 tsp chopped fresh sage 2 tsp chopped fresh thyme 1 tsp chopped fresh rosemary 1/4 cup chicken broth salt and cracked black pepper

Directions:

1. Preheat broiler on high. Place ovenproof metal pan under broiler to get hot. Do not use glass or Pyrex for this.
2. Season chicken with a little salt and pepper. When pan is very hot (which takes about 5 minutes), put chicken in pan and return it to broiler. Turn heat to low. Don't put it too close to the heating element. It is best to put in middle of the oven, about 7 inches from the heat source. (Quick Broil) for about 15 minutes, or until done, depending on thickness of chicken.
3. While chicken is cooking chop herbs.
4. In a small skillet, add chopped herbs, lemon juice, broth, pressed garlic, salt, and pepper. Heat on medium heat for about 30 seconds.
5. When chicken is done remove skin, slice, and place on platter. Drizzle herb sauce over chicken.

   Serves 4

   Serving Suggestions: Serve with

   • Steamed Vegetable Medley and
   • Pureed Navy Beans

Healthy Cooking Tips:

Chicken breasts can easily dry out. Leaving the skin on until done and making sure you do not overcook it helps a great deal. The breasts should read 160 F degrees on an instant reading thermometer and the juices should run clear. By leaving the skin on while broiling it keeps the breast moist and flavorful. It is important to broil the chicken breasts no closer than the 7 inches from heat source as recommended and have the heat turned to low. This will give the breasts a chance to cook throughout without burning on top and drying out. Placing it in a very hot pan seals the bottom and retains more moisture. This recipe is created for a quick and easy meal. If you have the time, try marinating the chicken breasts for 24 hours in the herb mixture (if you do this, increase the lemon juice by 1 TBS). It will be more tender, and the sauce will permeate the breast. By slicing the breast when done there is more surface for the sauce to cover.

Nutritional Profile

Introduction to Recipe Rating System Chart

In order to better help you identify recipes that feature a high concentration of nutrients for the calories they contain, we created a Recipe Rating System. This system allows us to highlight the recipes that are especially rich in particular nutrients. The following chart shows the nutrients for which Fresh Herbed Chicken Breasts is either an excellent, very good, or good source (below the chart you will find a table that explains these qualifications). If a nutrient is not listed in the chart, it does not necessarily mean that the recipe doesn't contain it. It simply means that the nutrient is not provided in a sufficient amount or concentration to meet our rating criteria. (To view this recipe's in-depth nutritional profile that includes values for dozens of nutrients - not just the ones rated as excellent, very good, or good - please use the link below the chart.) To read this chart accurately, you'll need to glance back up to see the ingredients used in the recipe and the number of serving sizes provided by the recipe. Our nutrient ratings are based on a single serving. For example, if a recipe makes 4 servings, you would be receiving the nutrient amounts listed in the chart by eating 1/4th of the combined ingredients found in the recipe. Now, returning to the chart itself, you can look next to the nutrient name in order to find the nutrient amount it offers, the percent Daily Value (DV%) that this amount represents, the nutrient density that we calculated for this recipe and nutrient, and the rating we established in our rating system. For most of our nutrient ratings, we adopted the government standards for food labeling that are found in the U.S. Food and Drug Administration's "Reference Values for Nutrition Labeling." Read more background information and details of our rating system.

Fresh Herbed Chicken Breasts 1.00 serving 128.48 grams 152.91 calories Nutrient Amount %DV Nutrient Density World's Healthiest Foods Rating tryptophan 0.31 g 96.9 11.4 excellent vitamin B3 (niacin) 11.70 mg 58.5 6.9 very good protein 26.94 g 53.9 6.3 very good selenium 23.91 mcg 34.2 4.0 very good vitamin B6 (pyridoxine) 0.55 mg 27.5 3.2 good phosphorus 200.60 mg 20.1 2.4 good World's Healthiest Foods Rating Rule excellent DV>=75% OR Density>=7.6 AND DV>=10% very good DV>=50% OR Density>=3.4 AND DV>=5% good DV>=25% OR Density>=1.5 AND DV>=2.5%

In-Depth Nutritional Profile for Fresh Herbed Chicken Breasts

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