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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
This recipe contains GERD triggers and those with GERD may wish to avoid it.

Gluten Sensitivity
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

The refrigerator light goes on...

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.

Zipper Bags

I think that zipper type plastic bags are an essential kitchen tool and I always have the sandwich and the gallon sizes in my pantry. I also store pantry foods in them like rice, beans, pastas, chocolate, etc..

While they are perfect for keeping food fresh and dry they are also great when marinating a recipe because they keep the flavor in and the odors out. Easy clean up too. (See Marinate).


 

Wet Rub Chicken



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.

Serve with Roasted Potatoes or Mashed Yams or Black Bean Cakes or Yam Home Fries or Savory Lemon Rice

AND

Serve with Fresh Pineapple Salsa or Melon Salsa or Mango Salsa

4 tsp black peppercorns
2 tsp dried thyme leaves
4 bay leaves
6 whole cloves
2 Tbsp dark brown sugar
2 Tbsp red wine (port is best)
2 Tbsp brandy
2 cloves garlic
1/2 tsp salt
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 400F.

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 160F and remove from the oven. Let the chicken cool slightly and then place in refrigerator for at least 4 hours.

Serve chilled.

Nutrition Facts

Serving size = 1 chicken breast

Servings = 8

.

Amount Per Serving

Calories 169 Calories from Fat 29
  % Daily Value
Total Fat 3g 5%
    Saturated Fat 1g 3%
    Monounsaturated Fat 2g  
    Trans Fat 0g  
Cholesterol 65mg 22%
Sodium 221mg 9%
Total Carbohydrates 5g 2%
    Dietary Fiber 1g 2%
    Sugars 3g  
Protein 26g  
Vitamin A 1% Vitamin C 4%
Calcium 3% Iron 9%
Vitamin K 8 mcg Potassium 325 mg
Magnesium 37 mg