The World's Healthiest Foods are health-promoting foods that can change your life.

Try the exciting new lunch recipe from Day 7 of our upcoming 7-Day Meal Plan.

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7-Minute Quick Broiled Chicken
Chicken breasts provide a wonderful source of low-fat protein to your Healthiest Way of Eating. Our Quick Broil method retains and flavor and moisture; the secret is to leave the skin on while cooking. Enjoy!
7-Minute Quick Broiled Chicken Prep and Cook Time: 20 minutes

Ingredients:
  • 2 6-oz boneless chicken breasts
  • 2 tsp fresh lemon juice
  • sea salt and pepper to taste
  • Dressing
  • 1-2 cloves garlic, pressed or finely chopped
  • 3 TBS extra virgin olive oil
  • 2 tsp fresh lemon juice
  • sea salt and pepper to taste
  • Optional: Add rosemary, sage or Dijon mustard to dressing and/or top with sauteed mushrooms

Directions:

  1. Preheat the broiler on high and place an all stainless steel skillet (be sure the handle is also stainless steel) or cast iron pan about 6 inches from the heat for about 10 minutes to get it very hot.
  2. While the pan is heating, rinse and pat the chicken dry and season with lemon juice, salt, and pepper.
  3. Leaving the skin on, place the breast skin side up on the hot pan and return it to the oven. It is not necessary to turn the breast because it is cooking on both sides at once. Depending on the size, it should be cooked in about 7 minutes. Remove the skin before serving; it is left on to keep it moist while broiling. The breast is done when it is moist, yet its liquid runs clear when pierced. The inside temperature needs to reach 165°F (74⪚C).
  4. Dress with garlic, lemon juice, extra virgin olive oil, salt, and pepper to taste. Add rosemary, sage, or Dijon mustard to the dressing if desired. You can also top with sauteed mushrooms for extra flavor.
Serves 2

This recipe is best if the Chicken breasts are small. Larger breasts will take longer to cook. If you use thighs for this recipe, be sure to use boneless thighs or they will take much longer to cook.

For boneless breasts, the internal temperature should read 165°F (74°C). For a whole chicken, the internal breast temperature should read 180°C (82°C).

Nutritional Profile

7-Minute Quick Broiled Chicken
1.00 serving
(204.27 grams)
Calories: 374

NutrientDRI/DV


 protein79%






Introduction to Recipe Rating System Chart

In order to better help you identify recipes that feature a high concentration of nutrients for the calories they contain, we created a Recipe Rating System. This system allows us to highlight the recipes that are especially rich in particular nutrients. The following chart shows the nutrients for which 7-Minute Quick Broiled Chicken is either an excellent, very good, or good source (below the chart you will find a table that explains these qualifications). If a nutrient is not listed in the chart, it does not necessarily mean that the recipe doesn't contain it. It simply means that the nutrient is not provided in a sufficient amount or concentration to meet our rating criteria. (To view this recipe's in-depth nutritional profile that includes values for dozens of nutrients - not just the ones rated as excellent, very good, or good - please use the link below the chart.) To read this chart accurately, you'll need to glance back up to see the ingredients used in the recipe and the number of serving sizes provided by the recipe. Our nutrient ratings are based on a single serving. For example, if a recipe makes 4 servings, you would be receiving the nutrient amounts listed in the chart by eating 1/4th of the combined ingredients found in the recipe. Now, returning to the chart itself, you can look next to the nutrient name in order to find the nutrient amount it offers, the percent Daily Value (DV%) that this amount represents, the nutrient density that we calculated for this recipe and nutrient, and the rating we established in our rating system. For most of our nutrient ratings, we adopted the government standards for food labeling that are found in the U.S. Food and Drug Administration's "Reference Values for Nutrition Labeling." Read more background information and details of our rating system.

7-Minute Quick Broiled Chicken
1.00 serving
204.27 grams
Calories: 374

NutrientAmountDRI/DV
(%)
Nutrient
Density
World's Healthiest
Foods Rating
vitamin B319.07 mg1195.7excellent
protein39.51 g793.8excellent
vitamin B60.98 mg582.8very good
selenium30.71 mcg562.7very good
phosphorus338.60 mg482.3good
pantothenic acid1.42 mg281.4good
vitamin B120.65 mcg271.3good
World's Healthiest
Foods Rating
Rule
excellent DRI/DV>=75% OR
Density>=7.6 AND DRI/DV>=10%
very good DRI/DV>=50% OR
Density>=3.4 AND DRI/DV>=5%
good DRI/DV>=25% OR
Density>=1.5 AND DRI/DV>=2.5%

In-Depth Nutritional Profile for 7-Minute Quick Broiled Chicken

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