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Special Diet Information

Coumadin® (Warfarin)
This recipe is safe for Coumadin (warfarin) users.

Lactose
This recipe is safe for those who are lactose intolerant.

Sodium
This is a low sodium recipe.

GERD / Acid Reflux
No specific GERD triggers.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten.

 

"People who count their chickens before they are hatched act very wisely because chickens run about so absurdly that it's impossible to count them accurately."
-Oscar Wilde

The refrigerator light goes on...

There is a lot of fear around the skin on poultry. It has been demonized for about 25 years now. There are additional calories and fat but thatís OK every now and then. This is especially true at holiday times and many of us think of Thanksgiving as not just roast turkey but the crispy skin.

Itís OK.

This Roast Chicken Breast recipe is designed for just those times and for folks who might be having a smaller holiday meal. You can use the dried herb of your choice with this recipe. I like sage because it has all the flavors of a holiday meal to me. Rosemary does as well and works great but if you like thyme or marjoram, thatís OK too.

If you are cooking your Thanksgiving or holiday dinner for two, this is a great alternative than roasting a huge turkey (or even a small one). Pair this with Holiday Rice and Roasted Savory Brussels Sprouts.

Chicken Breasts

Yep, all the hype is true Ė chicken breasts without the skin are as low in fat and calories as you have heard.  A four ounce serving has about 125 calories and 1.5 grams of fat (less than half a gram of that fat is saturated fat) and thereís only 66 mg of cholesterol. 


 

Roasted Chicken Breast



Servings = 4 | Serving size =about 6 ounces chicken

Cooking Time = 60 Minutes

This recipe can be multiplied by 2, 3, 4.

This recipe makes great leftovers.

Serve with Roasted Garlic Mashed Potatoes or Plain Mashed Potatoes or Plain Mashed Potatoes - Low Sodium Version or Roasted Garlic Mashed Potatoes - Low Sodium Version or Holiday Rice Stuffing or Refried Black Eyed Peas

AND

Serve with Pan Grilled Broccoli or Pan Grilled Asparagus or Roasted Parsnips and Carrots or Roasted Savory Brussels Sprouts

2 tsp olive oil (divided)
2 bone-in, skin-on chicken breasts (about 2 lbs. total)
2 tsp dried sage
1/4 tsp salt
fresh ground black pepper (to taste)


Place a large skillet in the oven and preheat to 325įF.

When the oven comes to temperature, place 1 teaspoon of olive oil in the pan, swirl, and add the chicken skin side up.

Place 1 teaspoon of the sage on each chicken breast, patting to distribute the sage evenly.

Return to oven and roast for approximately 15 minutes and then drizzle 1/2 teaspoon of olive oil over each chicken breast, rubbing well with the back of the spoon to coat the breast evenly.

Sprinkle the salt evenly over the chicken breasts and add black pepper to taste.

Return to the oven and roast another 20 minutes.

The oil will collect in the bottom of the skillet combined with some chicken fat. About every 5 minutes baste the chicken breast with the pan drippings.

The chicken is done when a meat thermometer inserted into the meat of the chicken breast reaches 160įF.

Nutrition Facts

Serving size = about 6 ounces chicken

Servings = 4

.

Amount Per Serving

Calories 314 Calories from Fat 161
  % Daily Value
Total Fat 18g 28%
    Saturated Fat 5g 19%
    Monounsaturated Fat 8g  
    Trans Fat 0g  
Cholesterol 109mg 36%
Sodium 252mg 1%
Total Carbohydrates 0g 0%
    Dietary Fiber 0g 0%
    Sugars 0g  
Protein 35g  
Vitamin A 1% Vitamin C 0%
Calcium 1% Iron 7%
Vitamin K 7 mcg Potassium 378 mg
Magnesium 45 mg