Jerk Chicken Breast
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.
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.
5 lean protein