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LifestyleColumnistsMarge Perry

3 Simple chicken breast recipes

Bone-in chicken breasts are roasted with celery, butternut

Bone-in chicken breasts are roasted with celery, butternut squash, red onion and parsnips with a sprinkling of fresh rosemary. Photo Credit: Marge Perry

CHICKEN BREASTS BAKED WITH WINTER VEGETABLES

2 medium parsnips, peeled and cut in 1-inch pieces

1 pound (1/2 of a small) butternut squash, peeled and cut in 2-inch chunks

1 small red onion, cut in thin wedges

3 ribs celery, cut in 2-inch pieces

1 tablespoon olive oil

1 teaspoon salt, divided

1/4 teaspoon black pepper, divided

2 pounds bone-in chicken breast, cut in 4 even pieces

1 tablespoon fresh rosemary, chopped (or 1 teaspoon crushed dried)

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

2. Combine the parsnips, squash, onion and celery in a bowl; toss with olive oil until evenly coated. Toss with 1/2 teaspoon of the salt and 1/8 teaspoon of the pepper and spread on the prepared pan.

3. Season the chicken with the remaining salt and pepper. Place on the pan. Sprinkle the rosemary over the chicken and vegetables and roast 30 minutes. Remove from the oven, spoon pan juices over the chicken and return to oven and roast until a thermometer inserted in the center of the thickest piece of chicken registers 160 degrees, about another 5 to 7 minutes. Makes 4 servings.

Nutritional analysis for each serving: 398 calories, 42 g protein, 26 g carbohydrates, 5 g fiber, 14 g fat, 4 g saturated fat, 705 mg sodium

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HAM AND PROVOLONE STUFFED CHICKEN BREASTS

2 pounds bone-in chicken breasts, cut in 4 pieces

2 ounces low-sodium deli-sliced ham, divided

3 ounces sliced provolone cheese, divided

2 teaspoons country-style Dijon mustard, divided

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

2. Working with 1 piece of chicken at a time, peel back the skin and layer one-fourth of the ham and cheese on top of the meat and place the skin back over the layers. Spread the skin with about 1/2 teaspoon of the mustard and place on the prepared baking sheet pan. Repeat with the remaining ingredients.

3. Bake until a thermometer inserted in the center of the thickest piece registers 160 degrees, about 35 minutes. Makes 4 servings.

Nutritional analysis for each serving: 356 calories, 47 g protein, 2 g carbohydrates, 0 fiber, 17 g fat, 7 g saturated fat, 452 mg sodium

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CHICKEN BREASTS WITH LEMON AND CORIANDER

2 tablespoons olive oil

3 cloves garlic, minced

4 teaspoons lemon juice

1 teaspoon grated lemon zest

1 teaspoon ground coriander

2 pounds bone-in chicken breasts, cut in 4 pieces

3/4 teaspoon salt

1/8 teaspoon black pepper

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

2. Whisk the olive oil, garlic, lemon juice, lemon zest and coriander in a small bowl. Rub the mixture over the surface of the chicken, sprinkle with the salt and pepper and place, skin side up, on the baking sheet pan.

3. Roast 15 minutes, baste with the pan juices, and roast until a thermometer inserted in the center of the thickest piece registers 160, about another 20 minutes. Makes 4 servings.

Nutritional analysis for each serving: 329 calories, 40 g protein, 1 g carbohydrates, 0 fiber, 18 g fat, 4 g saturated fat, 526 mg sodium

TIP : Large (1 pound) bone-in chicken breasts may be cut across and through the bone to make individually portion-sized pieces: 2 pounds raw should yield about 5 ounces of cooked meat for each serving.

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