Healthy Recipes

Oven-roasted Chicken Thighs
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Servings: 2
Ingredients and Preparation
Ingredients Measures
Skinless chicken thighs 4
Cooking spray
Juice of 1 lemon
Dried rosemary 1 ½ teaspoon
Salt ¼ teaspoon
Freshly ground pepper to taste


Directions
  1. Preheat oven to 450ºF.
  2. Place chicken thighs in a baking dish coated with cooking spray, drizzle with lemon juice, and rub with rosemary, salt, and pepper.
  3. Roast chicken, turning once, about 25-30 minutes, or until chicken is cooked through and golden.

Exchanges
4 lean meats

Side Suggestions: Garlicky Broccoli Rabe
Fill a large, deep skillet 2/3 of the way full with water and bring to a boil. Place ½ bunch trimmed broccoli rabe in the skillet, then reduce heat and simmer for 5-7 minutes. Drain and set broccoli rabe aside. In same skillet, heat 2 teaspoons olive oil over medium heat. Saute 2 thinly sliced garlic cloves for 2-3 minutes, until tender, then add broccoli rabe, and cook for 1-2 more minutes. Sprinkle with ¼ teaspoon salt and serve. Nutrition Info (for ½ of recipe): 64 calories; 5 g carbohydrate; 2 g protein; 5 g fat (0.5 g sat); 0 g fiber; 370 mg sodium. Exchanges: 1 vegetable; 1 fat.

Long Grain and Wild Rice


Nutrition Facts
Serving Size ½ of recipe
Calories 260
Total Fat 6 g
Saturated Fat 1 g
Sodium 354 mg
Total Carbohydrate 6 g
Dietary Fiber 0 g
Protein 27 g
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