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Easy yet flavorful, this dish goes nicely with virtually any whole grain and vegetable accompaniments. We use chicken thighs, which are juicier than breast and still low in saturated fat when you remove the skin.
6 tbs lemon juice
3 tbs brandy, or chicken broth
2 tbs chopped fresh thyme (or 1 tsp dried)
1 tbs, plus 1 tsp Smart Balance® Cooking Oil
8 skinless chicken thighs, about 7 oz each
1/3 tsp salt
In a large bowl, stir together the lemon juice, brandy or broth, thyme, Smart Balance® Cooking Oil and pepper. Add the chicken, turning to coat. Cover and refrigerate for at least 30 minutes and up to 24 hours, mixing once or twice.
Place the broiler rack 5″ to 6″ from the heat source and preheat the broiler.
Coat a broiling pan with cooking spray. Remove the chicken from the marinade, season with the salt and arrange, skin side up, on the pan.
Cook until well-browned, 8 to 10 minutes.
Turn, and cook until the juices run clear and a meat thermometer registers 180˚F, 8 to 10 minutes. (If the chicken is browning too much, reduce the oven temperature to 350˚F and finish cooking with the oven door slightly ajar.)
Makes 4 servings.
Nutrition Per Serving:
Saturated Fat: 2 g
Total Fat: 9 g
Poly Fat: 2 g
Mono Fat: 3 g
Trans Fatty Acid: 0 g
Cholesterol: 188 mg
Sodium: 392 mg
Dietary Fiber: 0 g
Carbohydrates: 0 g
Protein: 44 g