Grilled Chicken
19:18 31 October
in Recipes
| Servings |
people
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Ingredients
- 1 ½ cups canola oil
- ¾ cup Worcestershire sauce
- ¼ cup lemon juice
- 5 garlic cloves, minced
- 2 tbsp dijon mustard
- 2 ½ tsp salt
- 2 lb boneless, raw skinless chicken breast
- 6 small rolls
- 6 cups raw or cooked broccoli
Ingredients
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Instructions
- Mix all of the ingredients except the chicken in a large bowl.
- Add chicken breasts to mixture and marinade, refrigerated, for 1-10 hours. The longer you marinade the more tender and tasteful the chicken.
- Weigh each chicken breast on a kitchen scale to make sure each chicken breast is 4 oz. raw to make 3 oz. cooked.
- Preheat oven to 350º F and place chicken on a baking sheet or on an outside grill uncovered and bake or grill until white throughout for about 20 minutes.
- Cook broccoli in microwave, stovetop or on grill.
- Serve a 3 oz. cooked chicken breast with 1 cup of broccoli and 1 roll.
Recipe Notes
Nutrition Information
260 calories, 5g fat, 1g saturated fat, 30g carbohydrates, 26g protein, 8g fiber, 270mg sodium, 900mg potassium
LEVEL II
Add 1 starch serving (1 small roll), and 1 small protein serving (1 ounce of low fat cheese)
LEVEL III
Add 2 starch servings (2 small rolls) and 1 fat serving (2 tbsp. avocado), and 1 small protein serving (1 ounce of low fat cheese)
LEVEL IV
Add 2 starch servings (2 small rolls) and 2 fat servings and 1 large protein serving (3 oz. cooked and prepared chicken with 2 Tbsp. avocado)
LEVEL V
Add 2 starch servings (2 small rolls) and 2 fat servings and 1 large protein serving (3 oz. cooked and prepared chicken with 2 Tbsp. avocado)
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