Healthy Recipes

Small chicken breast (about 4 ounces)
2 tsp. olive oil
1 Tbsp. lemon juice
½ Tbsp. rice wine vinegar
1 garlic clove, chopped or minced (or ¼ tsp. garlic powder)
1 small onion, chopped
2 large leaves basil chopped (or ¼ tsp. dried)
2 sprigs of parsley (or ¼ tsp. dried)
1 small red potato (cut into quarters)
2 slices red pepper (about ¼ small red pepper)
½ cup fresh green beans (rinsed and trimmed)

Mix olive oil, lemon juice and rice wine vinegar in a shallow bowl. Add half the chopped garlic, half the chopped onion and basil. Stir, then marinate chicken mixture overnight in refrigerator. (If you are preparing this on the same day, try to give it a few hours in the marinade). Turn several times while marinating.

Chop one large sprig of parsley and combine with remaining chopped garlic and onion. Stir 1 teaspoon olive oil into potatoes, add herbs and mix well. Lay potatoes evenly on an oven tray. Roast in a 350-degree oven until golden brown (about 25 minutes).

Place two slices red pepper in a toaster oven and broil on both sides, approximately 3-5 minutes, until you see small burn marks on the edges. Set aside.

Preheat a vegetable steamer. Place green beans in hot steamer. Remove when bright green (about 4 minutes). Chop roasted pepper into small pieces and mix with the beans.

Place marinated chicken breast on indoor or outdoor grill. Brown a few minutes on each side. You can rotate it to get cross-hatched grill marks if you wish. About 15 minutes before the potatoes are done, place par-grilled chicken next to the potatoes and bake approximately 7-10 minutes. Remove when the chicken is white all the way through, but still moist on the inside.

If you don't have a grill, then bake the chicken 15-20 minutes at 350 degrees (to an internal temperature of 168 degrees Fahrenheit).

Serve all ingredients on a dinner plate garnished with parsley.

Nutritional information: Calories 395; Calories from Fat 97; Protein 32.95g; Carbohydrates 42.88g; Dietary Fiber 6.92g; Soluble Fiber 0.80g; Total Sugars 7.29g; Fat 11.0g; Saturated Fat 1.49g; Mono Fat 6.95g; Poly Fat 1.25g; Trans Fatty Acid 0.03g; Cholesterol 68.44mg.

Labels: chicken, diet recipes, dinner, healthy recipe, healthy recipes, herb, lemon, recipes, vegetables