Fresh Rosemary and Black Pepper Chicken

Ingredients:

  • 2 organic, boneless, skinless chicken breasts (3-4 oz. each)
  • ¼ cup organic apple cider vinegar
  • 1 teaspoon fresh rosemary (measured after mincing)
  • freshly ground black pepper

Directions:

  • Preheat oven to 350 degrees.
  • Place the chicken breasts in a small baking pan (i.e. a loaf pan).
  • Pour the apple cider vinegar over the chicken. Sprinkle the fresh rosemary and black pepper over each of the chicken breasts.
  • Bake for 30-35 minutes, or until the temperature in the thickest part of the chicken reads 165 degrees for at least 15 seconds. (Baking time will vary depending on the thickness of the chicken breasts, so the best measure to determine doneness is with a cooking thermometer.)
  • Let cool for a few minutes, so the juices will remain in the chicken, and serve.
  • Serving suggestions: Serve with a green vegetable and starch (i.e. a roasted sweet potato), or on top of a salad with a homemade dressing of equal parts apple cider vinegar, honey, mustard, and olive oil.

Nutrition:

Serves 2. Per serving*: 125 calories, 4 g fat, 1 g saturated fat, 65 mg cholesterol, 186 mg sodium, 0.3 g carbohydrates, 0.1 g fiber, 0 g sugars, 22 g protein.

*Serving includes only chicken, and no other sides/ salad components of the meal.

Chicken

Chicken (particularly boneless, skinless breasts) is a great source of lean protein. Other nutrients found in chicken include tryptophan, vitamin B3, selenium, vitamin B6, phosphorus, and choline. While there is fat in chicken, there is much less saturated fat than in beef products, making it a better choice for health-conscious meat eaters.

Apple Cider Vinegar

Apple cider vinegar comes from pulverized apples that have had their sugars broken down and fermented by bacteria and yeast (vinegar is more fermented than alcohol!). According to some recent studies, apple cider vinegar can lower blood glucose in diabetics, lower cholesterol and high blood pressure, kill cancer cells, and can help with weight loss.

Rosemary

Rosemary contains fiber, iron, and calcium. Rosemary can improve the circulatory system, digestion, and immune system. It also contains anti-inflammatory benefits, particularly beneficial for asthmatics prone to severe attacks. It’s also a great antibacterial agent.

Black Pepper

Black pepper is a good source of manganese, vitamin K, iron, fiber, and copper. It’s known to improve digestion and promote intestinal health.

 

Sources:

http://www.whfoods.com/genpage.php?tname=foodspice&dbid=116
http://www.webmd.com/diet/apple-cider-vinegar?page=2
http://www.whfoods.com/genpage.php?tname=foodspice&dbid=75
http://www.whfoods.com/genpage.php?tname=foodspice&dbid=91
 

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