Tips: It's difficult to find an individual chicken breast small enough for one portion. Removing the thin strip of meat from the underside of a 5-ounce breast--the chicken tender--removes about 1 ounce of meat and yields a perfect 4-ounce portion. Wrap and freeze the tenders and when you have gathered enough, use them in a stir-fry or for oven-baked chicken fingers.
Oiling a grill rack before you grill foods helps ensure that the food won't stick. Oil a folded paper towel, hold it with tongs and rub it over the rack. (Do not use cooking spray on a hot grill.) When grilling delicate foods like tofu and fish, it is helpful to coat the food with cooking spray.
360 calories; protein 27.3g; carbohydrates 17.7g; dietary fiber 7.7g; sugars 3g; fat 20.8g; saturated fat 5.2g; cholesterol 65.8mg; vitamin a iu 10775.8IU; vitamin c 12.9mg; folate 212.5mcg; calcium 199.1mg; iron 3mg; magnesium 66mg; potassium 777.9mg; sodium 758.5mg; thiamin 0.2mg; added sugar 1g.