Brined Herbed Chicken Breast

10 15 312
Ingredients Minutes Calories
Prep Cook Servings
5 min 10 min 5
Brined Herbed Chicken Breast
Health Highlights

Ingredients


908 gm Water, filtered
1/4 cup Sea Salt
1/4 cup packed Brown sugar
4 breast Chicken breast, boneless, skinless
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 dash Black pepper

Instructions


  1. To brine, the chicken put water and salt with molasses or brown sugar 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 the 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 for 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.

Notes:

Nutrition Highlights

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

Nutrition Facts

Per Portion

Calories 312
Calories from fat 94
Calories from saturated fat 16.4
Total Fat 10.4 g
Saturated Fat 1.8 g
Trans Fat 0.0 g
Polyunsaturated Fat 1.4 g
Monounsaturated Fat 5.3 g
Cholesterol 136 mg
Sodium 5774 mg
Potassium 674 mg
Total Carbohydrate 12.4 g
Dietary Fiber 0.1 g
Sugars 11.4 g
Protein 42 g

Dietary servings

Per Portion


Meat 2.1

Energy sources


Pygal16%421.925056745882117.9133467009069430%461.74444420586093226.9046758559758554%292.9457438707121206.0281000075413316%30%54%CarbohydratesFatProtein
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