Name: Grilled Chicken
Yield: 6 people
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

Grilled Chicken

Servings

6people

Servings

6people

Ingredients

1 ½cups canola oil
¾cup Worcestershire sauce
¼cup lemon juice
5 garlic cloves, minced
2tbsp dijon mustard
2 ½tsp salt
2lb boneless, raw skinless chicken breast
6 small rolls
6cups raw or cooked broccoli

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)