Sweet-tart balsamic vinegar spiked with garlic and Italian seasoning
makes a fast and flavorful marinade for chicken. Serve with sliced
tomatoes and grilled eggplant slices.
Active Time: Total Time:
1/4 cup extra-virgin olive oil
1/4 cup balsamic vinegar
2 cloves garlic, minced
1 tablespoon Italian seasoning
1 teaspoon salt
1/2 teaspoon freshly ground pepper
1-1 1/4 pounds boneless, skinless chicken breast (see Note)
Whisk oil, vinegar, garlic, Italian seasoning, salt and pepper in a bowl until well combined.
Place chicken in a shallow dish or 1-gallon sealable
plastic bag. Add the marinade and refrigerate for at least 1 hour and up
to 12 hours. Remove from the marinade and pat dry.
Preheat grill to medium-high or position a rack in upper third of oven and preheat broiler.
To grill: Oil the grill rack (see Tip). Grill the
chicken, turning once, until an instant-read thermometer inserted into
the thickest part registers 165°F, 4 to 8 minutes per side.
To broil: Line a broiler pan (or baking sheet) with foil
and coat with cooking spray. Place the chicken on the foil. Broil,
watching carefully and turning at least once, until an instant-read
thermometer inserted into the thickest part registers 165°F, 10 to 15
Tips & Notes
Make Ahead Tip: Cover and refrigerate the marinade for up to 3 days; marinate the chicken for up to 12 hours.
Note: 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. If you can
only find chicken breasts closer to 8- to 9-ounce each, you’ll only need
2 breasts for 4 servings—cut each one in half before cooking.
Tip: 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.
7 g fat
( 1 g sat , 5 g mono
63 mg cholesterol; 1 g carbohydrates; 0 g added sugars; 23 g protein; 0 g fiber; 250 mg sodium; 200 mg potassium. Carbohydrate Servings: 0 Exchanges: 3 lean meat, 1 fat.