- 1 tablespoon chopped fresh rosemary
- 1 teaspoon grated lemon rind
- 2 tablespoons fresh lemon juice
- 4 teaspoons extra-virgin olive oil
- 1/2 teaspoon fennel seeds, crushed
- 1/2 teaspoon salt
- 1/4 teaspoon freshly ground black pepper
- 3 garlic cloves, minced
- 4 bone-in chicken breast halves (about 3 pounds)
- Cooking spray
- calories 240
- fat 12.2 g
- satfat 2.8 g
- monofat 6.3 g
- polyfat 2.1 g
- protein 29.5 g
- carbohydrate 1.8 g
- fiber 0.3 g
- cholesterol 82 mg
- iron 1.2 mg
- sodium 366 mg
- calcium 24 mg
How to Make It
Preheat oven to 425°.
Combine first 8 ingredients in a bowl, stirring well. Loosen skin from chicken by inserting fingers, gently pushing between skin and meat. Rub rosemary mixture under loosened skin over flesh; rub over top of skin. Place chicken, bone side down, on a broiler pan coated with cooking spray. Coat skin lightly with cooking spray. Bake at 425° for 35 minutes or until a thermometer inserted into the thickest portion of the breast registers 155°. Remove chicken from pan; let stand for 10 minutes.
Nutrition Note: Since chicken breast meat is low in calories and saturated fat, you can eat the skin and still keep saturated fat within allowable limits. If you like dark meat, which is higher in saturated fat, remove and discard the skin.
Lean breast meat needs to be shielded as it cooks, so leave the skin on (and enjoy it—see Nutrition Note).
MyRecipes is working with Let's Move!, the Partnership for a Healthier America, and USDA's MyPlate to give anyone looking for healthier options access to a trove of recipes that will help them create healthy, tasty plates. For more information about creating a healthy plate, visit www.choosemyplate.gov.