weekend recipes
Trim all visible fat and tendons from chicken breasts. (I like to trim the chicken pieces to a fairly uniform shape, saving the scraps to make chicken stock.) Cut small crosswise slits down the length of each piece of chicken, being careful not to cut too deep.
Put fresh tarragon into mini-processor and chop very finely. Add mustard, lemon juice, garlic, Spike Seasoning and olive oil and blend together a few seconds. (If you don't have a food processor or mini-processor, you can chop the tarragon with a large chef's knife and then whisk the marinade ingredients together.)
Put chicken into Ziploc bag or flat plastic container with a snap on lid and pour marinade ingredients over. Let marinate in refrigerator 6-8 hours.
To cook, spray gas or charcoal grill with non-stick spray, then preheat grill to high. (You can only hold your hand there a few seconds at that temperature.) Let chicken come to room temperature while grill heats.
To get nice criss-cross grill marks, lay chicken breasts at a diagonal to grill slats. (I turn the temperature guage down to slightly below high when the grill marks first start to show.) After about 4 minutes (or when you see grill marks) rotate chicken 90 degrees to get second set of marks. Cook about 4 more minutes on first side (until second marks show) then turn and cook 6-8 minutes on second side. Chicken is done when it feels firm, but not hard to the touch, and is well browned. Actual cooking time will vary depending on grill temperature.
View line-by-line Nutrition Insights™: Discover which ingredients contribute the calories/sodium/etc.
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Serving Size: 1 Serving (247g) | ||
Recipe Makes: 4 Servings | ||
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Calories: 303 | ||
Calories from Fat: 67 (22%) | ||
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Amt Per Serving | % DV | |
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Total Fat 7.5g | 10 % | |
Saturated Fat 1.4g | 7 % | |
Monounsaturated Fat 4g | ||
Polyunsanturated Fat 1.1g | ||
Cholesterol 136.9mg | 42 % | |
Sodium 154mg | 5 % | |
Potassium 616.7mg | 16 % | |
Total Carbohydrate 1.1g | 0 % | |
Dietary Fiber 0.1g | 1 % | |
Sugars, other 0.9g | ||
Protein 54.6g | 78 % | |
Powered by: USDA Nutrition Database Disclaimer: Nutrition facts are derived from linked ingredients (shown at left in colored bullets) and may or may not be complete. Always consult a licensed nutritionist or doctor if you have a nutrition-related medical condition. |
Calories per serving: 303
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