Red –Rub Chicken Breasts

Red –Rub Chicken Breasts

Serves 4


¾ teaspoons paprika

½ tsp dried oregano, crumbled

¼ tsp. dried thyme, crumbled

¼ tsp. salt

1/8 tsp. garlic powder

1/8 tsp. cayenne

4 boneless, skinless chicken breast halves, all visible fat discarded

Cooking spray

½ cup fat-free, low sodium chicken broth

In a small bowl, stir together the rub ingredients. Sprinkle over the chicken. Using your fingertips, firmly press the rub so it adheres to the chicken.

Lightly spray a large skillet with cooking spray. Heat over medium heat. Cook the chicken with the smooth side down for five minutes. Turn over. Cook for 4 minutes, or until no longer pink in the center. Transfer to a serving plate. Set aside.

Increase the heat to high. Pour the broth into the skillet and bring to a boil. Boil for 1 minute or until the liquid measures ¼ cup, scraping the bottom and sides of the skillet to dislodge any browned bits and stirring constantly.

Place the chicken on plates. Spoon the sauce over the chicken.

Nutrients per Serving: Calories: 133. Total fat 3.0 g, Saturated fat .5 g, Trans fat .0 g, Polyunsaturated fat: .5 g, Monounsaturated fat 1.0 g, Cholesterol 73 mg, Sodium 285 mg, Carbohydrates 1 g, Fiber 0g, Sugars 0 g, Protein 24 g

Dietary Exchanges 3 lean meat