You may have seen the suggestion to eat more chicken. The American Heart Association agrees that’s a good idea. Chicken typically has less saturated fat than red meats such as beef, pork or lamb and is a great source of lean protein plus many B vitamins. Too much saturated fat from red meat may put you at higher risk for heart disease.
For your family’s safety, keep your chicken refrigerated until you’re ready to grill it. Don’t leave raw poultry or meat at room temperature for more than two hours. When it’s warm, the safe time is less.
Grill your chicken to 170 degrees inside for safety. If you don’t have a meat thermometer, you can slice open the biggest piece of chicken and see if it has any pink inside. Use a clean plate to bring your chicken to the table (not the plate that held the raw chicken). See more food safety guidelines.
Serving size: Makes 4 servings
4 skinless, boneless chicken breast halves (about 1 ¼ pounds total)
½ cup reduced-sodium chicken broth
1 Tablespoon finely shredded lemon peel (zest)
¼ cup lemon juice
1 Tablespoon finely snipped fresh thyme or 1 teaspoon dried thyme.
¼ teaspoon ground black pepper
2 lemon, halved
Fresh lemon thyme or thyme springs, optional
Please the chicken in a resealable plastic bag in a shallow bowl. For marinade, in a small bowl stir together chicken broth, lemon peel, lemon juice, 1 tablespoon thyme and pepper. Pour over chicken. Seal the bag. Marinate in the refrigerator for 1 to 2 hours, turning bag occasionally. Drain chicken, reserving marinade.
Grill chicken on the rack of an uncovered grill directly over medium coals for 12 to 15 minutes or until no longer pink (170 degrees F. internal temp) turning and brushing with marinade halfway through grilling. Discard any remaining marinade. Add lemon halves to grill for the last 3 minutes of grilling.
Serve chicken with grilled lemons and, if desired, top with additional fresh thyme.
Carbs 2 g
Dietary fiber 0g
Saturated fat 1g
Sodium 436 mg
Recipe from The Karen Yontz Women’s Cardiac Awareness Center