Skip Navigation LinksHome > May 2013 - Volume 7 - Issue 2 > Red-Rub Chicken Breasts
HEART Insight:
doi: 10.1097/01.HEARTI.0000429714.30687.90
Departments: The Hungry Heart: Mother's Day Meals

Red-Rub Chicken Breasts

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This recipe is reprinted with permission from Favorite Family Recipes: 43 Dishes for a Healthy Soul. Copyright © 2013 by the American Heart Association. Published by Publications International, Ltd. Look for Favorite Family Recipes at ShopPower.org, while supplies last.

Serves 4; 3 ounces chicken per serving

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Ingredients

Rub

¾ teaspoon paprika

½ teaspoon dried oregano, crumbled

¼ teaspoon dried thyme, crumbled

¼ teaspoon salt

⅛ teaspoon garlic powder

⅛ teaspoon cayenne

4 boneless, skinless chicken breast halves (about 4 ounces each), all visible fat discarded

Cooking spray

½ cup fat-free, low-sodium chicken broth

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Directions

In a small bowl, stir together the rub ingredients. Sprinkle over the chicken. Using your fingertips, gently press the rub so it adheres to the chicken.

Lightly spray a large skillet with cooking spray. Heat over medium heat. Cook the chicken with the smooth side down for 5 minutes. Turn over. Cook for 4 minutes, or until no longer pink in the center. Transfer to a serving plate. Set aside.

Increase the heat to high. Pour the broth into the skillet and bring to a boil. Boil for 1 minute, or until the liquid measures ¼ cup, scraping the bottom and sides of the skillet to dislodge any browned bits and stirring constantly.

Place the chicken on plates. Spoon the sauce over the chicken.

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Nutrients per Serving

Calories 133

Total Fat 3.0 g

Saturated Fat 0.5 g

Trans Fat 0.0 g

Polyunsaturated Fat 0.5 g

Monounsaturated Fat 1.0 g

Cholesterol 73 mg

Sodium 285 mg

Carbohydrates 1 g

Fiber 0 g

Sugars 0 g

Protein 24 g

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Dietary Exchanges

3 lean meat

© 2013 by the American Heart Association

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