1
Thank you SO much to Little J over at Whisk It Good! for this recipe!  I saw it the other day on her site and, since I had a ton of fresh basil on hand, I decided to try it.  Well it will NOT disappoint, it’s amazing!  The fresh basil and zest of lemon are such a great combination together and, best of all, it’s so healthy for you!  At only 197 calories per serving of chicken, pair this with some fresh veggies and you’ve got a great light meal.  I even learned a new technique too which I love!  Hope you guys enjoy it as much as we did!

Lemon Basil Chicken

Yield: 5 servings

Ingredients

  • 5 chicken breasts (boneless, skinless)
  • 2 Tbsp. extra virgin olive oil
  • 1 Tbsp. garlic, minced or chopped fine
  • 1/3 cup white wine (choose whatever wine you like to drink!)
  • 2 Tbsp. lemon zest
  • 1 large bunch of basil, julienned and chopped
  • 1 tsp. salt
  • 1/2 tsp. pepper
  • Juice of one lemon (slice and reserve leftovers)

Instructions

  1. To obtain more flavorful and jucier meat, always brine in advance. This is a technique I just tried for the first time and I noticed a HUGE difference. For boneless, skinless chicken breasts you only need to let the chicken brine for 30 to 60 minutes. In a large plastic bag (or glass bowl or dish), pour 1 quart of cold water, 1/2 cup kosher salt or 1/4 table salt and 1/2 cup sugar. Mix well, place chicken in bag and let sit for 30 minutes to an hour.
  2. Preheat oven to 400 degrees F.
  3. Heat olive oil in a small pan over medium heat. Add garlic and let cook for about 1 minute, you don't want to burn the garlic. Remove from heat.
  4. Stir in wine, lemon zest, basil, salt and pepper.
  5. Arrange chicken breasts in a baking dish. Season breasts with salt and pepper. Pour lemon basil sauce over chicken and bake for 30 to 40 minutes.
  6. Keep covered and let sit for 10 minutes before serving.

Nutritional Information

Serving Size: 1 chicken breast • Calories: 197 • Fat: 4 g • Carbs: 8 g • Fiber: 0.1 g • Protein: 24 g • WW Points+: 4 pts

http://www.eat-yourself-skinny.com/2011/03/lemon-basil-chicken.html