A quick and easy weeknight meal — a perfect excuse to open up a bottle of dry white wine on a Wednesday! Serve with a side of grilled or oven roasted vegetables and whole grain pasta for a complete and balanced meal.
1 Tbsp grated lemon rind
2 Tbsp fresh lemon juice
2 Tbsp dry white wine
2 Tbsp extra-virgin olive oil
1 Tbsp fresh oregano leaves
1/2 tsp dried dill
1/4 tsp crushed red pepper
2 medium garlic cloves, minced
4 (6-oz) skinless, boneless chicken breast halves
1. Combine first 8 ingredients in a medium bowl, stir well with a whisk. Keep 2 Tbsp marinade separate in a bowl and pour the rest into a zip bag with the chicken. Remove the air from the bag and marinate the chicken in the refrigerator for at least 15 minutes, longer for more flavor.
2. Heat a nonstick grill pan or an outside grill over medium-high heat. Coat pan with cooking spray. Remove chicken from marinade (discard this marinade) and add chicken to pan. Cook in each side or until done.
3. Place chicken on a serving platter and spoon the marinade that was set aside earlier evenly over the chicken.
Yield: 4 servings (213 calories, 4.6 g total fat, 0.9 g saturated fat, 39 g protein, 0.1 g fiber, 0.6 g carbohydrate, 99 mg cholesterol)
Adapted from Cooking Light, Oxmoor House 2011