The chicken in this low-calorie dinner is brushed with lemon juice and sprinkled with a garlic, jerk and thyme seasoning mixture. You can save time by substituting 4 teaspoons of bottled minced garlic for the cloves in the rub. The recipe calls for an indoor electric grill but we also show instructions for broiling and outside grilling. Source: Diabetic Living Magazine

Diabetic Living Magazine
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Ingredients

Directions

  • Place a chicken breast half between sheets of plastic wrap; pound gently with the flat side of a meat mallet until an even 1/2 inch thickness. Repeat with remaining chicken. In a small bowl, combine jerk seasoning, garlic, thyme and lemon peel. Brush chicken breasts with lemon juice. Sprinkle garlic mixture evenly over chicken breasts; rub in with your fingers. Place chicken in a resealable plastic bag; seal bag. Chill in the refrigerator for 30 minutes to 24 hours.

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  • Lightly coat chicken with olive oil cooking spray or brush lightly with olive oil.

  • Preheat an indoor electric grill. Place chicken on the grill rack. If using a covered grill, close lid. Grill until chicken is tender and no longer pink. (For a covered grill, allow 4 to 5 minutes. For an uncovered grill, allow 8 to 10 minutes, turning once halfway through grilling.)

  • To serve, slice chicken; pass lemon wedges.

Tips

Variation: Broiler Method: Preheat broiler. Place chicken on the unheated rack of a foil-lined broiler pan. Broil 3 to 4 inches from heat for 6 to 10 minutes or until chicken is tender and no longer pink, turning once halfway through broiling.

Variation: Grilling Method: Place chicken on grill rack of an uncovered grill directly over medium heat. Grill for 6 to 10 minutes or until chicken is tender and no longer pink, turning once halfway through grilling.

Nutrition Facts

180 calories; 2.5 g total fat; 0.7 g saturated fat; 88 mg cholesterol; 283 mg sodium. 314 mg potassium; 1.9 g carbohydrates; 0.2 g fiber; 35.4 g protein; 45 IU vitamin a iu; 5 mg vitamin c; 7 mcg folate; 27 mg calcium; 1 mg iron; 32 mg magnesium;