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    Mediterranean Grilled Chicken

    Source of Recipe

    Cooking Light-8/02

    List of Ingredients

    • 6 bone-in chicken breast halves (about 3 pounds)
    • 3 tablespoons Rosemary-Garlic Rub
    • 6 rosemary sprigs
    • 6 thyme sprigs
    • 1/2 teaspoon freshly ground black pepper
    • cooking spray
    • Rosemary-Garlic Rub:
    • 2 tablespoons chopped fresh rosemary
    • 2 tablespoons plain fat-free yogurt
    • 1/2 teaspoon grated lemon rind
    • 1 tablespoon fresh lemon juice
    • 1 tablespoon minced fresh thyme
    • 1/4 teaspoon salt
    • 3 cloves garlic, crushed


    1. Loosen the skin from the chicken by inserting fingers, gently pushing between skin and meat. Rub 3 tablespoons Rosemary-Garlic Rub evenly over breast meat. Place 1 rosemary sprig and 1 thyme sprig between skin and meat of each breast half. Gently press skin to secure. Cover and refrigerate 4 hours.

    2. Prepare grill.

    3. Sprinkle chicken with pepper. Place chicken, skin side down, on grill rack coated with cooking spray. Grill 25 minutes or until tender, turning occasionally. Discard skin before serving.

    4. Yield: 6 servings (serving size: 1 chicken breast half).

    5. Totals include Rosemary-Garlic Rub: 167 cal, 1.9g fat, 34.3g pro, 1g carb, 0.1g fiber, 86mg chol, 1.2mg iron, 151mg sod, 28mg calc.

    6. For Rosemary-Garlic Rub: Combine all ingredients.

    7. Yield: 1/4 cup (serving size: about 1 teaspoon). 3 cal, 0g fat, 0.2g pro, 0.6g carb, 0.1g fiber, 0mg chol, 0mg iron, 41mg sod, 8mg calc.




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