Healthy Recipes

Lemon-rosemary Chicken
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Servings: 2
Ingredients and Preparation
Ingredients Measures
Fresh rosemary leaves, chopped 1 tablespoon
Fresh lemon zest ½ teaspoon
Freshly ground black pepper to taste
Boneless, skinless chicken breast halves 2
Olive oil 2 teaspoons
Reduced-sodium chicken broth ½ cup

  1. Combine rosemary, lemon zest, and pepper in a small bowl. Rub mixture over both sides of chicken, pressing it into the meat.
  2. Heat oil in a large nonstick skillet over medium-high heat. Add chicken and cook about 2 minutes per side, until golden brown. Stir in chicken broth, reduce heat to low, cover, and cook about 8 minutes, until chicken is cooked through. Spoon a little sauce over chicken and serve.

4 very lean meats; 1 fat

Side Suggestions: Rosemary-roasted Red Potatoes
Preheat oven to 375°F. Cut 4 small red potatoes into eight sections and arrange on a cookie sheet. Toss potatoes with 2 teaspoons olive oil, 1 tablespoon chopped rosemary leaves, and ½ teaspoon lemon zest. Bake for 30-40 minutes, until lightly browned. Season with ¼ teaspoon salt and freshly ground pepper to taste. Nutrition Info (for ½ of recipe): 185 calories; 34 g carbohydrate; 3 g protein; 4.5 g fat (0.5 g sat); 2.5 g fiber; 298 mg sodium. Exchanges: 2 starches; 1 fat.

Side Suggestions: Sautéed Asparagus
Heat 2 teaspoons olive oil in a large nonstick skillet over medium-high heat. Sauté 10-12 trimmed asparagus spears for 5-10 minutes, until they reach desired tenderness.

Nutrition Facts
Serving Size ½ of recipe
Calories 174
Total Fat 6 g
Saturated Fat 1 g
Sodium 175 mg
Total Carbohydrate 0 g
Dietary Fiber 0 g
Protein 28 g
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A randomized trial found that drinking water before main meals led to higher weight loss than those who were asked to imagine a full stomach before main meals. Water preloading is believed to help create a feeling of fullness or satiety during the meal, which may help curb overeating.

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