HEART HEALTHY RECIPE (DINNER): CITRUS CHICKEN

·         ¼ cup orange juice

·         1.2 tsp. grated lime rind

·         2 TBSP lime juice

·         2 TBSP fresh chopped thyme

·         2 tsp. minced garlic

·         1 tsp. grated orange rind

·         ¼ tsp. salt

·         1/8 tsp. ground red pepper

·         1 lb. boneless, skinless chicken breasts

·         1 TBSP olive oil

·         6 cups washed greens

·         Cooking spray

1.      Combine first 8 ingredients in a small bowl, stirring well with whisk

2.      Pour juice mixture into a large Ziploc plastic bag

3.      Add chicken to bag, seal and let stand minutes or longer

4.      Heat a large skillet or grill and coat it with cooking spray

5.      Remove chicken from bag and discard marinade

6.      Add chicken to pan or grill and cook 4 minutes on each side

7.      Place 1½ cups of greens on 4 plates

8.      Divide chicken evenly among servings

Servings:  4

Serving size:  1 chicken breast

Nutritional Information

Calories:  183

Fat:  2 g

Saturated Fat: 0 g                  TIP:             

Cholesterol:  66 mg                For a time saver, use the jar garlic found in the

Sodium:  278 mg                    produce department of grocery stores.  You may

Carbohydrate:  7 g                 also marinate the chicken a day ahead.       

Fiber:  2 g

Protein:  27 g

"The Perfect Day"
By: Nanette Cameron, RD