1. 4 boneless, skinless chicken breasts
2. 1 T dried sage.
3. 1 tsp. dried rosemary.
4. 1 tsp. dried garlic.
5. 1/2 tsp. sea salt
Ingredients Marinade:
1. 2 T white wine vinegar
2. 5 T extra-virgin olive oil
3. 1 tsp. Dijon mustard
4. 1 tsp. minced garlic (I used garlic puree in a jar)
Used this direction as follow:
1. Trim all visible fat and tendons from chicken breasts.
2. Then make tiny slits crosswise down the length of each chicken breast.
(This helps the marinade to penetrate the meat better.)
3. Put the 2 T of dried herb rub (or the mixture of dried herbs listed above)
into mortar and pestle and grind until crushed and powdered.
4. If you don't have a mortar and pestle, put the herb rub or herb mixture
in a plastic bag and crush with something heavy.
5. Rub chicken on both sides with the herb mixture,
rubbing it in until all the dried herbs are used.
6. Put chicken in a Ziploc bag or flat plastic container.
7. Whisk together marinade ingredients, then pour over chicken.
8. Seal bag or container and marinate chicken in refrigerator all day.
(If you're home, turn it a few times, but it's not essential.)
9. To cook, spray grill with nonstick spray or olive oil,
then remove chicken from refrigerator and
let it come to room temperature while gas or charcoal
grill preheats to medium-high.
10. You can only hold your hand there for a few seconds at that temperture.
11. For grill marks, cook chicken 4-5 minutes on first side,
then rotate and cook 4-5 minutes more before turning chicken over.
Total cooking time will be 15-20 minutes, but chicken is done
when it feels firm to the touch and is lightly browned on both sides.
(Don't talk on the phone and overcook the chicken like I did,
although it still did taste great.)
12. Serve hot.
For best result :
This chicken could also be cooked in a stove-top grill pan with ridges
or a George Foreman Grill with good results.
South Beach Suggestions:2. Then make tiny slits crosswise down the length of each chicken breast.
(This helps the marinade to penetrate the meat better.)
3. Put the 2 T of dried herb rub (or the mixture of dried herbs listed above)
into mortar and pestle and grind until crushed and powdered.
4. If you don't have a mortar and pestle, put the herb rub or herb mixture
in a plastic bag and crush with something heavy.
5. Rub chicken on both sides with the herb mixture,
rubbing it in until all the dried herbs are used.
6. Put chicken in a Ziploc bag or flat plastic container.
7. Whisk together marinade ingredients, then pour over chicken.
8. Seal bag or container and marinate chicken in refrigerator all day.
(If you're home, turn it a few times, but it's not essential.)
9. To cook, spray grill with nonstick spray or olive oil,
then remove chicken from refrigerator and
let it come to room temperature while gas or charcoal
grill preheats to medium-high.
10. You can only hold your hand there for a few seconds at that temperture.
11. For grill marks, cook chicken 4-5 minutes on first side,
then rotate and cook 4-5 minutes more before turning chicken over.
Total cooking time will be 15-20 minutes, but chicken is done
when it feels firm to the touch and is lightly browned on both sides.
(Don't talk on the phone and overcook the chicken like I did,
although it still did taste great.)
12. Serve hot.
For best result :
This chicken could also be cooked in a stove-top grill pan with ridges
or a George Foreman Grill with good results.
Lean chicken cooked on the grill like this is perfect for any phase of the South Beach Diet, or any low-glycemic eating plan. This chicken would make a great phase one dinner paired with Grilled Asparagus with Double Lemon and Parmesan and Mashed Cauliflower with Cheese and Dill
Source:
This recipe for makes 4 servings, recipe created by Kalyn using Judy and David's Recipe for Dried Herb Rub.
Have a nice try
No comments:
Post a Comment