Lemon Garlic Marinated Chicken Breasts with Rosemary and Thyme

Back in May, my husband and I started changing our diet in an attempt to lose some weight.  We also started working out, bought some exercise equipment, and have been more mindful about moving more and eating less.

Fast forward 7 months to December, and we are really doing great.    We are not done yet, but we both agree that even when (and if) we get to our ultimate goal weight, we cannot go back to the way we were eating previously.

All this dieting has made us be more creative with the food that we do eat.  It needs to be low fat, low calorie, low sodium, low sugar, and high protein.   Unfortunately, these are many of the elements that make food tasty.

Chicken really fit this mold, so how many different ways can you make chicken and how can you add more flavor to make it satisfying?   I previously posted recipes for Grilled Soy Honey Garlic Chicken and Cilantro Lime Chicken Thighs.   Those are good, but that is only 2 meals.  I need more so that we have chicken 3 days per week at least.

I came up with my 3rd chicken recipe:  Lemon Garlic Marinated Chicken with Rosemary and Thyme.

Honestly, of the 3 recipes, this is my least favorite, but my husband really likes it.   I usually eat it in a super large salad, but he eats it with some 2 minute grains and carrots.  It is perfectly good chicken, but in a salad, I like the meat to have a little more flavor, and this is kind of lightly flavored.

We had this for dinner tonight, so I finally got  good picture of it and thought I would share the recipe.   Eat it on a large salad or with your favorite side dishes.

On a side note, as fate would have it, before we even thought about dieting, we invested in a natural gas grill versus a propane grill.   It turned out to be a great investment because now we can barbecue all winter long.  Being in Michigan where it is cold and snowy this time of year, that is not something everyone can do.

 

Lemon Garlic Marinated Chicken with Rosemary and Thyme

  • 2 large boneless, skinless chicken breasts
  • 1 medium onion, quartered
  • 2 ounces fresh squeezed lemon juice  (we juice, then freeze them.  I use 2 lemon ice cubes)
  • 2 tbsp. Rosemary
  • 2 Tbsp. Thyme
  • 1 Tsp. Onion Powder
  • 1 Tsp. Minced Garlic (I buy the kind in the jar)
  • 3/4 cup Organic Chicken Broth
  • Salt & Pepper

 

Instructions:

  1.  Rinse and dry the chicken breasts and put them into a large ziplock bag.
  2. Use a meat mallet and pound the breasts flat until they are about 1/2 inch thick.  (This is much nicer to do when they are inside the plastic bag).
  3. Make the marinade:
    1. Chop the onion and place it into a 2 cup measuring cup
    2. Measure the rosemary, thyme and onion powder and put them into a mortar and pestle.  Grind them until they are broken up somewhat.  (This is an optional step).
    3. Add the rosemary, thyme, onion powder, salt and pepper into the measuring cup with the onion in it.
    4. Add the garlic and chicken broth.
    5. Add the lemon juice (if using ice cubes, melt them first).
    6. Stir well and pour into the bag with the chicken in it.
  4. Toss well to coat the chicken and then place in the refrigerator for at least 3 hours, up to 8 hours.
  5. When ready, just toss out the marinade and toss the meat on the grill until cooked through.

I like this dressing.  It is Bolthouse Farms Honey Mustard Yogurt Dressing.  Only 45 calories per 2 Tbsp..  Even I can afford that!  Their Raspberry Vinaigrette and their Ranch Dressing are excellent too.

bolthousedressing

 

Super Salad:

  • 4 cups washed, chopped iceberg lettuce
  • 8 grape tomatoes
  • 1 stalk celery, chopped
  • 2 broccoli florets, chopped
  • 1 cauliflower floret, chopped
  • Croutons (Optional)
  • 1/4 cup Garbanzo Beans (optional)
  • 1 baby bell pepper, chopped
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