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Grilled Chicken with Vegetables

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Grilled Chicken with Vegetables
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Grilled Chicken with Vegetables

The summer garden bounty provides lots of color and flavor to this dish, pairing well with the garlic and herb grilled chicken.

Ingredients

Servings  4   Serving Size   3 ounces chicken and 1/2 cup vegetables

  • 1 1/2 teaspoons dried basil, crumbled
  • 1 1/2 teaspoons garlic powder
  • 1/4 teaspoon salt
  • 1/4 teaspoon pepper
  • 1 teaspoon grated lemon zest
  • 1 tablespoon fresh lemon juice
  • 2 teaspoons 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
  • Cooking spray

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. 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.

Nutrition Facts

Grilled Chicken with Vegetables

CaloriesCalories

173 Per Serving

ProteinProtein

25g Per Serving

FiberFiber

2g Per Serving

Cost Per ServingCost Per Serving

$1.75

Nutrition Facts

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

 

The summer garden bounty provides lots of color and flavor to this dish, pairing well with the garlic and herb grilled chicken.

Nutrition Facts

Grilled Chicken with Vegetables

CaloriesCalories

173 Per Serving

ProteinProtein

25g Per Serving

FiberFiber

2g Per Serving

Cost Per ServingCost Per Serving

$1.75
×
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   Serving Size   3 ounces chicken and 1/2 cup vegetables

  • 1 1/2 teaspoons dried basil, crumbled
  • 1 1/2 teaspoons garlic powder
  • 1/4 teaspoon salt
  • 1/4 teaspoon pepper
  • 1 teaspoon grated lemon zest
  • 1 tablespoon fresh lemon juice
  • 2 teaspoons 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
  • Cooking spray

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. 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.

 

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