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Recipes


Garlic and Mint Chicken Breasts

This grilled chicken dish from The Sonoma Diet makes a unique summer entrée!

Start to finish: 15 minutes
Marinate: 4 to 24 hours
Grill: 12 minutes

1/2 c. fresh mint leaves
1 tbsp. lemon juice
1 tbsp. extra-virgin olive oil
1 tbsp. reduced-sodium soy sauce
1 tsp. chili powder
1/4 tsp. freshly ground black pepper
4 cloves garlic
4 skinless, boneless chicken breast halves (1-1/4 to 1-1/2 lbs.)
Fresh mint sprigs (optional)

1. For marinade, in a blender combine mint leaves, lemon juice, oil, soy sauce, chili powder, pepper, and garlic. Cover and blend until smooth.

2. Place chicken in a self-sealing plastic bag set in a shallow dish. Pour marinade over chicken. Seal bag; turn to coat chicken. Marinate in refrigerator for 4 to 24 hours, turning bag occasionally.

3. Drain chicken, discarding marinade. For a charcoal grill, place chicken on the rack of an uncovered grill directly over medium coals. Grill for 12 to 15 minutes or until no longer pink (170°F), turning once halfway through grilling. (For a gas grill, preheat grill. Reduce heat to medium. Place chicken on grill rack over heat. Cover and grill as above.) If desired, garnish with mint sprigs.

4 servings

Nutrition Facts per serving: 202 calories, 6 g. total fat (1 g. saturated fat), 82 mg. cholesterol, 228 mg. sodium, 2 g. carbohydrates, 0 g. fiber, 34 g. protein.

©2006 Dr. Connie Guttersen, R.D., Ph.D.

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