Juicy Grilled Chicken with Garlic Oil, Rice and Salad

Juicy Grilled Chicken Breast with Garlic Oil

Ingredients

  • 1 tablespoon light olive oil
  • 1 clove garlic, minced
  • 1 ¼ pounds boneless skinless chicken breasts
  • sea salt and freshly ground pepper to taste


Preparation:

  1. Preheat grill or grill pan over high heat.
  2. Place the olive oil and minced garlic in a small skillet. Place over medium heat until you see bubbles begin to form around the garlic. Remove the oil from heat and allow to infuse.
  3. Place a chicken breast between two pieces of parchment paper. Pound until it is 1/4-inch thick and repeat with the remaining chicken. Brush with the infused garlic oil and place on the grill. Cook until the chicken is cooked through, about 2 minutes per side.

Flax and Lemon Dressed Watercress Salad

Ingredients:

  • 3 tablespoons fresh lemon juice
  • 2 teaspoons flaxseed oil
  • 1 large bunch watercress, tough stems removed, rough chopped
  • 2 roma tomatoes, small diced
  • 2 tablespoons shredded fresh basil
  • sea salt and freshly ground pepper to taste

Preparation:

In a small bowl, whisk the lemon juice, flaxseed oil, salt, and pepper. In a large serving bowl, combine the watercress, tomatoes, and basil. Pour the dressing over the watercress mixture and toss to combine. Serve immediately.

Hearty Brown Rice Pilaf with Lemon, Peas, and Mint

Ingredients:

  • ½ tablespoon light olive oil
  • ½ small onion, chopped
  • 2 small garlic cloves, minced
  • ½ cup brown rice
  • 1 ¼ cups fat-free, low-sodium chicken broth
  • ½ lemon, juiced and zested
  • ½ cup frozen peas
  • 2 tablespoons chopped fresh mint
  • sea salt and freshly ground pepper to taste

Preparation:

Heat a large skillet over medium heat. Add the oil followed by the onion and cook until tender. Add the garlic and rice, then cook until you can smell the aroma of the garlic. Add the broth, salt, and pepper and bring to a boil, then reduce to a simmer. Cover and cook for 40 minutes or until the liquid is absorbed. Stir in the lemon juice, zest, peas, mint and season with salt and pepper again if needed and replace the lid. Allow the rice to sit for 10 minutes, then fluff and serve.

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