Smoky Herb Chicken
Smoky Herb Chicken
© 2012 Eating Well Inc. All rights reserved. Reprinted with permission.
• Serves: 4
• Prep Time: 5 minutes
Cooking Time: 15 minutes
A simple combination of herbes de Provence, paprika, salt and pepper makes a flavorful rub for chicken, or try it with steak or tofu.
1 tablespoon herbes de Provence (see Cook Tips)
2 teaspoons paprika
1/2 teaspoon kosher salt
1/4 teaspoon freshly ground pepper
1-1 1/4 pounds boneless, skinless chicken breast (see Cook Tips)
Combine herbes de Provence, paprika, salt and pepper in a small bowl.
Coat both sides of chicken with the rub up to 30 minutes before grilling or broiling.
Preheat grill to medium-high or position a rack in upper third of oven and preheat broiler.
To grill: Oil the grill rack (see Cook Tips). Grill the chicken, turning once, until an instant-read thermometer inserted into the thickest part registers 165°F, 4 to 8 minutes per side.
To broil: Line a broiler pan (or baking sheet) with foil and coat with cooking spray. Place the chicken on the foil. Broil, watching carefully and turning at least once, until an instant-read thermometer inserted into the thickest part registers 165°F, 10 to 15 minutes total.
Herbes de Provence is a mixture of dried herbs commonly used in the south of France. You can find commercial mixtures in well-stocked supermarkets, in the bulk spice section at some natural foods stores and/or gourmet markets. It’s also easy to make your own. Mix 1 tablespoon each (or equal proportions) dried thyme, rosemary, oregano, marjoram and savory in a small jar. If desired, add a pinch of dried lavender and crushed aniseed.
It’s difficult to find an individual chicken breast small enough for one portion. Removing the thin strip of meat from the underside of a 5-ounce breast—the chicken tender—removes about 1 ounce of meat and yields a perfect 4-ounce portion. Wrap and freeze the tenders and when you have gathered enough, use them in a stir-fry or for oven-baked chicken fingers. If you can only find chicken breasts closer to 8- to 9-ounce each, you’ll only need 2 breasts for 4 servings—cut each one in half before cooking.
Oiling a grill rack before you grill foods helps ensure that the food won’t stick. Oil a folded paper towel, hold it with tongs and rub it over the rack. (Do not use cooking spray on a hot grill.) When grilling delicate foods like tofu and fish, it is helpful to coat the food with cooking spray.
To Make Ahead: Store the rub in an airtight container for up to 3 months; coat the chicken with the rub up to 30 minutes before grilling or broiling.
Nutritional Analysis Per Serving: 127 Calories; 3 g Fat (1 g saturated fat; 1 g Monounsaturated Fat); 63 mg cholesterol; 196 mg sodium; 1 g carbohydrate; 1 g fiber; 23 g protein; 223 mg potassium.
Dietary Exchanges: 3 lean meat