3 Simple: baked chicken breast recipes

Rosemary-lemon roasted chicken breasts (Sept. 22, 2009) Rosemary-lemon roasted chicken breasts (Sept. 22, 2009) Photo Credit: Marge Perry

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ROSEMARY-LEMON ROASTED CHICKEN BREASTS

1 tablespoon fresh rosemary, chopped

3 cloves garlic, minced

2 tablespoons fresh lemon juice

1 teaspoon grated fresh lemon zest

4 split bone-in chicken breasts, about 2 pounds

1 tablespoon extra-virgin olive oil

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1/2 teaspoon salt

1/4 teaspoon black pepper

1. Preheat the oven to 425 degrees. Coat a baking sheet and wire rack with cooking spray.

2. Combine the rosemary, garlic, lemon juice and zest in a small bowl. Gently lift the skin off each breast and spread the rosemary mixture on the breast; replace the skin. Rub the olive oil over the skin and sprinkle with the salt and pepper. Place the chicken skin-side up on the wire rack.

3. Roast in the middle of the oven until a thermometer inserted into the thickest portion of the breast registers 160 degrees, about 34 to 38 minutes. Makes 4 servings.

Nutritional analysis for each serving: 298 calories, 40 g protein, 2 g carbohydrates, 0 g fiber, 14 g fat, 3 g saturated fat, 111 mg cholesterol, 385 mg sodium

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BALSAMIC-GLAZED CHICKEN BREASTS WITH GRAPES AND FETA

3 tablespoons balsamic vinegar

2 tablespoons honey

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2 teaspoons grated fresh

orange zest

2 tablespoons orange juice

4 bone-in split chicken breasts, about 2 pounds

1/2 teaspoon salt

1/4 teaspoon black pepper

1 pound seedless green and/or red grapes

1/4 cup crumbled feta cheese, optional

1. Preheat oven to 425 degrees. Coat a shallow baking dish with cooking spray.

2. Combine balsamic, honey, orange zest and orange juice in small bowl. Season chicken with salt and pepper and place in baking dish. Bake for 20 minutes in center of the oven.

3. Brush chicken with some of the honey mixture; bake another 5 minutes. Brush again and bake another 5 minutes. Add grapes to pan and cook until chicken reaches an internal temperature of 160 degrees and grapes are slightly wrinkled and warm, about 5 more minutes.

4. Divide among four plates; sprinkle each serving with the feta cheese. Makes 4 servings.

Nutritional analysis for each serving: 406 calories, 42 g protein, 32 g carbohydrates, 1 g fiber, 13 g fat, 4 g saturated fat, 119 mg cholesterol, 495 mg sodium

SOUTH AMERICAN BAKED CHICKEN

4 split bone-in chicken breasts, about 2 pounds

2 cloves garlic, minced

2 tablespoons lite soy sauce

2 tablespoons lime juice

1 tablespoon extra-virgin olive oil

1 tablespoon minced canned chipotle in adobo sauce

2 teaspoons honey

1/2 teaspoon dried thyme

1 teaspoon paprika

1. Preheat oven to 425 degrees. Coat a shallow baking pan with cooking spray. Place the chicken in the pan.

2. Combine the garlic, soy sauce, lime juice, olive oil, chipotle, honey, thyme and paprika in a bowl, whisking until the honey is dissolved. Pour the mixture evenly over the chicken and bake in the middle of the oven, basting occasionally, until the chicken is cooked to 160 degrees, about 34 to 38 minutes. Makes 4 servings.

Nutritional analysis for each serving: 316 calories, 40 g protein, 5 g carbohydrates, 0 g fiber, 14 g fat, 3 g saturated fat, 111 mg cholesterol, 451 mg sodium

Tip: Reduce 86 calories, 6 grams of fat and 2 grams of the saturated fat by removing the chicken skin (before or after cooking).

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