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Barbecued Rosemary Chicken

Try this classic dish that’s been spiced up with some fresh rosemary. You can pair it with this month’s Roasted Asparagus Salad if you’d like!

Prep Time: 10 minutes

Nutrition Facts

Serving Size: 3 ounces chicken + 2 tablespoons sauce

  • Calories 235
  • Carbohydrate 17 g
  • Protein 24 g
  • Fat 7.0 g
  • Saturated Fat 1.4 g
  • Sugar 13 g
  • Dietary Fiber 0 g
  • Cholesterol 65 mg
  • Sodium 390 mg

This Recipe Serves 2

Ingredients

2 teaspoons olive oil
1 teaspoon grated lemon zest
1 tablespoon fresh lemon juice
1 medium garlic clove, minced
1 tablespoon chopped fresh rosemary
1/8 teaspoon salt
1/8 teaspoon pepper
2 boneless skinless chicken breast halves (about 4 ounces each), all visible fat discarded
Cooking spray
3 tablespoons barbecue sauce (lowest sodium available)
1 tablespoon balsamic vinegar
1 teaspoon honey

Instructions

  1. In a nonmetallic bowl, stir together the oil, lemon zest, lemon juice, garlic, rosemary, salt, and pepper. Add the chicken, turning to coat. Cover and refrigerate for 30 minutes to 8 hours. If marinating for more than 30 minutes, turn several times.
  2. Lightly spray the grill rack with cooking spray. Preheat the grill on medium heat.
  3. Grill the chicken for 4 to 5 minutes on each side, or until no longer pink in the center. (The internal temperature should reach at least 165 degrees F). Transfer to plates. 
  4. Meanwhile, in a small saucepan, whisk together the barbecue sauce, vinegar, and honey. Cook over medium-low heat for 3 to 4 minutes, or until heated through, stirring occasionally. Spoon the mixture over the cooked chicken.

From Diabetes & Heart Healthy Meals for Two by American Diabetes Association and American Heart Association

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Meals for Two

This meal plan incorporates several recipes that make just 2 servings for days when you aren’t cooking for a crowd.

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