I’ve been writing cookbooks for 15 years, but that’s not to say that when four o’clock rolls around I know what I’m making for dinner. My phone rings and it’s Gregg, my husband, touching base from work. “What do you feel like eating tonight?” I’ll ask. (I wonder how many other couples are having this same conversation right about now.) “How about Flat-out Good Chicken? We haven’t had that in a while.” It’s one of Gregg’s favorites. Plus it’s tasty and healthy.
In my research for my new cookbook, The Longevity Kitchen, one statistic stood out—for the first time in history, life spans are shortening in the U.S. (despite numerous medical advances). That got me thinking about Gregg. He has a high-stress job, as a computer-systems architect, and a sluggish thyroid. We’ve been married for seven years and I want him by my side for a whole lot longer, which is why I developed recipes like this one, packed with health-boosting nutrients and great flavor. Chicken is a great low-fat source of protein, which plays a vital role in maintaining muscle mass and bone density. It’s also rich in selenium, necessary for proper thyroid functioning.
Ingredients
| 4 skinless, boneless chicken breasts | 1 tsp. fresh sage, chopped |
| 1 tbsp. extra-virgin olive oil | 1 tsp. fresh rosemary, chopped |
| 4 cloves garlic, minced | ¼ tsp. sea salt |
| 1 Tbsp. lemon zest, grated | ¼ tsp. freshly ground black pepper |
| 1 Tbsp. fresh thyme, chopped | 2 Tbsp. fresh parsley, finely chopped, for garnish |
Preparation
1. Put one chicken breast at a time between several layers of parchment paper and pound with a meat pounder until about 1/4-inch thick. Place the pieces in a pan without overlapping.
2. Put the olive oil, garlic, lemon zest, thyme, sage, rosemary, salt and pepper in small bowl and whisk until well blended. Spread mixture evenly over chicken. Cover and refrigerate 30 to 60 minutes.
3. Heat a grill or grill pan to medium-high. Remove chicken from marinade and pat dry with paper towels. Grill until firm to the touch and the juices run clear, 1 to 2 minutes on each side. Garnish with the parsley.
Serves 4.
Nutritional Information: Calories: 170; Fat: 6g; Cholesterol: 75mg; Sodium: 220mg; Total Carbohydrates: 3g; Dietary Fiber: 1g; Sugars: 0g; Protein: 27g.
Check out Rebecca's recipe for Carrot-Apple Slaw with Cranberries, the perfect accompaniment to this recipe.
