This recipe is safe for Coumadin (warfarin) users.
This recipe is safe for those who are lactose intolerant.
This is a low sodium recipe.
GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.
This recipe is safe for those who are sensitive to gluten.
"We hope that, when the insects take over the world, they will remember with gratitude how we took them along on all our picnics."
-Bill Vaughan, Newspaper Columnist
Chicken is great because it is low in fat and calories, but the same chicken over and over is boring. Spice it up with a rub like this one.
Servings: 8 | Serving size: 1 chicken breast
Cooking Time: 30 Minutes
This recipe can be multiplied by 2.
This is basically leftovers to begin with and will keep very well for a few days in the refrigerator. This recipe will makes great salads and sandwiches.
|4 tsp||black peppercorns|
|2 tsp||dried thyme leaves|
|2 Tbsp||dark brown sugar|
|2 Tbsp||red wine (port is best)|
|1 Tbsp||extra virgin olive oil|
|8||4 ounce boneless chicken breasts|
Place peppercorns, thyme, bay leaves, cloves, brown sugar, wine, brandy, garlic, salt and olive oil in blender and puree to a fine texture.
Pour the wet rub into a zipper bag and add the chicken breasts. Place the bag in the refrigerator and marinate at least 48 hours.
When ready to cook preheat the oven to 400°F.
Place the breasts in a roasting pan that has been lined with foil. Place the roasting pan in the oven a roast for about 5 minutes and turn each breast. Brush the tops of the chicken breasts with any leftover marinade.
Roast for another 3 minutes until the breasts begin to firm and brush with marinade.
Switch the oven to broil and cook for another 2 - 3 minutes until the top is browned. Let the internal temperature rise to 160°F and remove from the oven. Let the chicken cool slightly and then place in refrigerator for at least 4 hours.
Serving size: 1 chicken breast
|Calories 169||Calories from Fat 29|
|% Daily Value|
|Total Fat 3g||5%|
|Saturated Fat 1g||3%|
|Monounsaturated Fat 2g|
|Trans Fat 0g|
|Total Carbohydrates 5g||2%|
|Dietary Fiber 1g||2%|
|Vitamin A 1%||Vitamin C 4%|
|Calcium 3%||Iron 9%|
|Vitamin K 8 mcg||Potassium 325 mg|
|Magnesium 37 mg|