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Fresh Herbed Chicken Breasts

Try our Herbed Chicken Breasts recipe from Day 7 of our Healthiest Way of Eating Plan featured on our home page. The Plan was designed to help you gain more control of your health, supercharge your immune system, and help rejuvenate your entire body by providing you with recipes that make eating healthy easy, enjoyable, and fun! Each day this week we will highlight an entrée from the Plan.

Prep and Cook Time: 20 minutes Ingredients: 6 oz 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 2 tsp chopped fresh rosemary ¼ cup chicken broth salt and cracked black pepper

Directions:

1. Preheat broiler on high. Place stainless steel (be sure handle is also stainless) or cast iron pan under broiler for 10 minutes to get very hot. Do not use glass or Pyrex for this.
2. Press garlic and let sit for 5 minutes to bring out its health-promoting properties.
3. While the pan is heating, rinse and pat the chicken dry and season with 2TBS lemon juice, salt and pepper.
4. Leaving the skin on, place the breast (skin side up) on the hot pan. It is not necessary to turn the breast because it is cooking on both sides at once. Depending on the size, it should be cooked in about 7 minutes.
5. The breast is done when it is moist, yet its liquid runs clear when pierced. The inside temperature needs to reach 165 degrees farenheit or 74 degrees celcius. Remove the skin before serving; it is left on to keep it moist while broiling.
6. While chicken is cooking chop herbs.
7. In a separate small skillet add chopped herbs, lemon juice, broth, pressed garlic, salt and pepper. Heat on medium heat for just ½ minute.
8. When chicken is done remove skin, slice, and place on platter. Drizzle herb sauce over chicken. (You can leave whole if desired.) Serves 2

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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