Brined Herbed Chicken Breast

10 15 295
Ingredients Minutes Calories
Prep Cook Servings
5 min 10 min 5
Brined Herbed Chicken Breast
Health Rating

Ingredients


4 breast Chicken breast, boneless, skinless (organic if possible)
2 tbsp Extra virgin olive oil
2 tbsp Lemon juice
1 tsp, leaves Tarragon, fresh
1 tsp Thyme, fresh
1/2 tsp Rosemary, fresh
1/4 cup packed Brown sugar
1/4 cup Sea salt
1 dash Black pepper
908 gm Water, filtered

Instructions


  1. To brine the chicken, put 1 quart water and 1/4 cup salt (with molasses or brown sugar, if using) in a bowl or zip-top bag. Stir to dissolve and add chicken pieces. Refrigerate for 1-2 hours.
  2. When ready to cook, preheat grill to high.  Make herb mixture: whisk together olive oil, lemon juice, and chopped herbs. Remove chicken from brine and pat dry. Salt and pepper both sides.
  3. Oil grill grates and brush chicken with herb mixture. Grill first side about 5 minutes. Brush top (ungrilled) side with herb mixture, turn the chicken and brush top (grilled) side with herb mixture. Cook until meat is opaque and no pink shows when you cut into the thickest part, another 4-6 minutes, depending on thickness. Brush both sides again and turn, about 30 seconds per side.
  4. Serve immediately.

Nutrition Facts

Per Portion

Calories 295
Calories from fat 78
Calories from saturated fat 13.3
Total Fat 8.6 g
Saturated Fat 1.5 g
Trans Fat 0.0 g
Polyunsaturated Fat 1.4 g
Monounsaturated Fat 4.9 g
Cholesterol 106 mg
Sodium 5793 mg
Potassium 524 mg
Total Carbohydrate 12.5 g
Dietary Fiber 0.2 g
Sugars 11.4 g
Protein 42 g

Dietary servings

Per Portion


Meat 2.1

Energy sources


Pygal17%424.6779686160051119.475556140099526%463.18497881657817222.934240624821757%294.1818303297164213.3113149293656617%26%57%CarbohydratesFatProtein

Notes:

Serve with a side of roasted vegetables!

Chicken

is a great source of lean protein which aids in muscle growth and repair!

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