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Grilled Chicken with Vegetables

Grilled Chicken with Vegetables
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Grilled Chicken with Vegetables

These summer vegetables pair well with the chicken already on your grill.

For information on women and heart disease, visit Go Red for Women(link opens in new window). (Link opens in a new window)

Nutrition Facts

Grilled Chicken with Vegetables

CaloriesCalories

173 Per Serving

ProteinProtein

25g Per Serving

FiberFiber

2g Per Serving
×
Calories 173
Total Fat 5.5 g
Saturated Fat 1.0 g
Trans Fat 0.0 g
Polyunsaturated Fat 1.0 g
Monounsaturated Fat 2.5 g
Cholesterol 73 mg
Sodium 282 mg
Total Carbohydrate 5 g
Dietary Fiber 2 g
Sugars 2 g
Protein 25 g

Dietary Exchanges
1 vegetable, 3 lean meat

Ingredients

Servings  4  

  • Cooking spray
  • 1 1/2 tsp. dried basil (crumbled)
  • 1 1/2 tsp. garlic powder
  • 1/4 tsp. salt
  • 1/4 tsp. pepper
  • 1 tsp. grated lemon zest
  • 1 Tbsp. fresh lemon juice
  • 2 tsp. olive oil (extra virgin preferred)
  • 4 boneless, skinless chicken breast halves (about 4 ounces each), all visible fat discarded
  • 1 small zucchini, cut lengthwise into slices 1/4 inch wide
  • 1 small red bell pepper, cut crosswise into 4 rings
  • 1/4 small eggplant (about 4 ounces), cut crosswise into 1/2-inch slices

Directions

Tip: Click on step to mark as complete.

  1. In a small bowl, stir together the basil, garlic powder, salt, and pepper. Transfer 1 teaspoon of the mixture to a large shallow dish. Reserve the remaining mixture.
  2. Stir the lemon zest, lemon juice, and oil into the basil mixture in the shallow dish. Dip the chicken in the mixture, turning to coat. Transfer to a large plate. Cover and refrigerate for 10 minutes to 8 hours.
  3. Preheat the grill on medium high.
  4. Put the zucchini, bell pepper, and eggplant on a flat surface. Lightly spray both sides of the vegetables with cooking spray. Sprinkle both sides with the reserved basil mixture. Using your fingertips, gently press the mixture so it adheres to the vegetables.
  5. Grill the chicken for 4 to 5 minutes on each side, or until no longer pink in the center. After grilling the chicken on one, side, put the zucchini, bell pepper, and eggplant on the grill. Grill the vegetables for 2 to 3 minutes on each side, or until tender. Serve the chicken with the vegetables on the side.

Tip: Serving size 3 ounces chicken and 1/2 cup vegetables.

 

These summer vegetables pair well with the chicken already on your grill.

For information on women and heart disease, visit Go Red for Women(link opens in new window). (Link opens in a new window)

Nutrition Facts

Grilled Chicken with Vegetables

CaloriesCalories

173 Per Serving

ProteinProtein

25g Per Serving

FiberFiber

2g Per Serving
×
Calories 173
Total Fat 5.5 g
Saturated Fat 1.0 g
Trans Fat 0.0 g
Polyunsaturated Fat 1.0 g
Monounsaturated Fat 2.5 g
Cholesterol 73 mg
Sodium 282 mg
Total Carbohydrate 5 g
Dietary Fiber 2 g
Sugars 2 g
Protein 25 g

Dietary Exchanges
1 vegetable, 3 lean meat

Ingredients

Servings  4  

  • Cooking spray
  • 1 1/2 tsp. dried basil (crumbled)
  • 1 1/2 tsp. garlic powder
  • 1/4 tsp. salt
  • 1/4 tsp. pepper
  • 1 tsp. grated lemon zest
  • 1 Tbsp. fresh lemon juice
  • 2 tsp. olive oil (extra virgin preferred)
  • 4 boneless, skinless chicken breast halves (about 4 ounces each), all visible fat discarded
  • 1 small zucchini, cut lengthwise into slices 1/4 inch wide
  • 1 small red bell pepper, cut crosswise into 4 rings
  • 1/4 small eggplant (about 4 ounces), cut crosswise into 1/2-inch slices

Directions

Tip: Click on step to mark as complete.

  1. In a small bowl, stir together the basil, garlic powder, salt, and pepper. Transfer 1 teaspoon of the mixture to a large shallow dish. Reserve the remaining mixture.
  2. Stir the lemon zest, lemon juice, and oil into the basil mixture in the shallow dish. Dip the chicken in the mixture, turning to coat. Transfer to a large plate. Cover and refrigerate for 10 minutes to 8 hours.
  3. Preheat the grill on medium high.
  4. Put the zucchini, bell pepper, and eggplant on a flat surface. Lightly spray both sides of the vegetables with cooking spray. Sprinkle both sides with the reserved basil mixture. Using your fingertips, gently press the mixture so it adheres to the vegetables.
  5. Grill the chicken for 4 to 5 minutes on each side, or until no longer pink in the center. After grilling the chicken on one, side, put the zucchini, bell pepper, and eggplant on the grill. Grill the vegetables for 2 to 3 minutes on each side, or until tender. Serve the chicken with the vegetables on the side.

Tip: Serving size 3 ounces chicken and 1/2 cup vegetables.