Lemon-Herb Grilled Chicken w/ Couscous & Green beans

Lemon-Herb Grilled Chicken with Couscous & Green Beans

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.
(Recipe obtained from Southern Living Cookbook….altered by Rachel Higginson, RD, CD.)

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 pilaf
Servings per Recipe: about 4
Calories: 126
Total Fat: less than 1g
Cholesterol: 0mg
Sodium: 275mg
Total Carbohydrates: 26g
Dietary Fiber: 1g
Protein: 4g
 
(Recipe provided by Rachel Higginson)
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