Tested till perfect Roasted Chicken Breasts
Roasted Chicken Breasts
Photography by Matthew Kimura

Roasted Chicken Breasts

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.

By The Canadian Living Test Kitchen

Source: Canadian Living Magazine: February 2003

Recipe4 out of 5 based on 22 ratings.
  • rating starrating starrating starrating starrating star
  • Portion size 4

Ingredients

  • 4 4chicken breastchicken breasts
  • 2 tbsp 2tbspDijon mustard
  • 1/4 tsp 1/4tspsalt
  • 1/4 tsp 1/4tsppepper
  • 1/2 cup 1/2cupchopped fresh parsley
  • 1 tbsp 1tbspgrated lemon rind
  • 2 2cloves garlic, minced
  • 2 tsp 2tspcanola oil
  • 1 pinch 1pinchcayenne pepper
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Preparation

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.

Additional information :

Side Dish Savvy
Honey Acorn Squash:

Cut 2 acorn squash (2 lb/1 kg total) in half; scrape out seeds. Arrange, cut side down, on rimmed baking sheet. Roast in 375°F (190°C) oven for 30 minutes. Turn cut side up. In each cavity, place 1 tsp (5 mL) each butter and liquid honey; roast until tender and golden, about 15 minutes.

Makes 4 servings.

Per serving: about 125 cal, 1 g pro, 4 g total fat (2 g sat. fat), 24 g carb, 4 g fibre, 10 mg chol, 44 mg sodium. % RDI: 5% calcium, 9% iron, 9% vit A, 23% vit C, 11% folate.

Nutritional Information Per serving: about

cal 189 pro 33g total fat 5g sat. fat 1g
carb 2g fibre 1g chol 84mg sodium 320mg

% RDI:

calcium 3 iron 9 vit A 4 vit C 10
folate 6
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