Because most of the fat in chicken is in the skin, removing it — and its 16 grams of fat — makes chicken a lean choice. The parsley, lemon and garlic topping does the job the skin usually performs, keeping the breasts moist and juicy. Serve with rice pilaf and Honey Acorn Squash. Pop the squash into the oven 15 minutes before adding the chicken.
- Portion size 4 servings
- Credits : Canadian Living Magazine: February 2003
Ingredients
Method
Remove skin from chicken and discard. Brush mustard all over chicken. Place on rimmed baking sheet; sprinkle with salt and pepper.
In small bowl, stir together parsley, lemon rind, garlic, oil and cayenne; press onto chicken. (Make-ahead: Cover and refrigerate for up to 8 hours.) Roast in 375°F (190°C) oven until crusty, golden around edges and no longer pink inside, about 30 minutes.
Nutritional facts <b>Per serving:</b> about
- Sodium 320 mg
- Protein 33 g
- Calories 189.0
- Total fat 5 g
- Cholesterol 84 mg
- Saturated fat 1 g
- Total carbohydrate 2 g
%RDI
- Iron 9.0
- Folate 6.0
- Calcium 3.0
- Vitamin A 4.0
- Vitamin C 10.0
