Lemon-Herb Grilled Chicken

Recipe prepared by Rachel Higginson, Central Utah Clinic Dietitian

INGREDIENTS:
1/2 cup canola or olive oil
3/4 cup lemon juice
1/4 cup honey
2 Tbsp dried Thyme
1 Tbsp dried Rosemary
1 tsp salt
1/2 tsp pepper
4 cloves of garlic
4 chicken breasts (aprox 3-3/12 ounces each)
PREPARATION:Combine all ingredients, except chicken, in a blender and blend well. After blending pour 3/4 of mixture over chicken breasts and let them marinate for 4-8 hours. Save remaining mixture for later. To cook, grill chicken breasts until done. Heat the remaining marinade in the microwave for 1-2 minutes and then drizzle over chicken just before serving.
Nutrition Facts:Serving Size 1 chicken breast Servings per Recipe about 4 Calories: 300 Total Fat: 16g Cholesterol: 73mg Sodium: 328mg Total Carbohydrates: 21g Dietary Fiber: 0g Protein: 26g
Nutrition information totals could be less depending on the amount of marinade used on chicken.


Couscous Pilaf

INGREDIENTS:
1 box couscous
2 cups chicken broth
1 Tbsp lemon juice
1/3 cup dried cranberries
1/2 cup chopped green onions
PREPARATION:Prepare couscous according to directions on box with a few modifications: Do not use oil or butter. Use chicken broth instead of water. Add lemon juice and chopped onions to chicken broth. After couscous has cooked add in dried cranberries.
Nutrition Facts:Serving Size: 1/2 cup pilafServings per Recipe: about 4Calories: 126 Total Fat: less than 1g Cholesterol: 0mg Sodium: 275mg Total Carbohydrates: 26g Dietary Fiber: 1g Protein: 4g



Green Beans Almondine

INGREDIENTS:
2 cups fresh or frozen green beans
2-3 cloves of fresh garlic
1 Tbsp olive oil
1/4 tsp salt
1/8 cup roasted, sliced almonds
PREPARATION:Mince garlic and place in frying pan with olive oil and green beans. Cook on medium heat until green beans become tender (I like them tender, but slightly crisp). Add roasted almonds and salt just before serving.
Nutrition Facts: Serving Size 1/2 cup Servings per Recipe about 4 Calories: 81 Total Fat: 6g Cholesterol: 0mg Sodium: 150mg Total Carbohydrates: 6g Dietary Fiber: 3g Protein: 2g