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Honey, lime and seasonings add zip to chicken | The Honolulu Advertiser | Hawaii's Newspaper
Posted on: Wednesday, November 15, 2006

TASTE
 Honey, lime and seasonings add zip to chicken

 •  New ideas from '70s TV chef Muriel Miura

By Elaine Magee

Honey lime chicken breasts are extra flavorful, but not so much so that the flavor of the chicken gets masked or lost.
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Q. I use cooked chicken in a lot of dishes I make at home, from Caesar salad to chicken sandwiches. Do you have an easy, tasty recipe for chicken that's not going to add too many calories?

A. I like this recipe because it adds flavor but not too much. You can still enjoy the natural flavor of the chicken. You can add the cooked chicken to other recipes, and the flavors won't interfere or overwhelm the other ingredients. You can use an indoor grill, George Foreman grill, broiler or outdoor grill.

The marinade helps add some zest and moisture to boneless, skinless chicken breasts, naturally one of the leanest types of meat you can eat. I used just a tablespoon of canola oil (higher in smart fats, monounsaturated fat and plant omega-3s) in this marinade, and I kept the salt to a minimum.

I enjoy this chicken on its own or sliced and added to green salads or diced and used in chicken salad.

HONEY LIME CHICKEN

  • 4 tablespoons lime juice

  • 2 tablespoons honey

  • 1 tablespoon canola oil

  • 1 teaspoon minced garlic

  • 1/4 teaspoon ground cumin

  • 1/4 teaspoon

  • 1/8 teaspoon chili powder

  • 1/8 teaspoon salt

  • 1/8 teaspoon pepper

  • 4 boneless, skinless chicken breasts

    In a small saucepan, combine lime juice, honey, canola oil, garlic, cumin, chili powder, salt and pepper and heat over medium heat, bringing to a gentle boil. Reduce heat to simmer and continue to cook a couple more minutes, stirring frequently, to blend ingredients.

    Let honey lime marinade cool (about 20 to 30 minutes). Place in medium-size bowl with the chicken breasts (or use a gallon-size, re-sealable plastic bag). Press chicken breasts into marinade to make sure they are well coated with marinade. Refrigerate at least 2 hours.

    Coat grill with canola cooking spray and grill for 10 to 12 minutes (depending on the thickness and size of the chicken breasts). If using a broiler, line a 9-by-9 inch baking dish with foil, and coat foil with canola cooking spray. Place chicken, with marinade if desired, in prepared baking dish and broil about 6 inches from the broiler for about 6 minutes per side. (Check thickest part of the chicken breast to make sure it is cooked through.)

    Makes 4 servings (one chicken breast each).

  • Per serving (with half of the marinade consumed with the chicken): 176 calories, 27 g protein, 5 g carbohydrate, 4.8 g fat, 1 g saturated fat, 2.1 g monounsaturated fat, 1.2 g polyunsaturated fat, 73 mg cholesterol, 0 g fiber, 99 mg sodium. Calories from fat: 25 percent. Omega-3 fatty acids: .3 g. Weight Watchers points: 4. Omega-6 fatty acids: .9 g.

    • Elaine Magee is a registered dietitian. Find out more at www.recipedoctor.com.
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