Succulent Roasted Chicken Breasts

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Succulent, roasted chicken breasts

This is the easiest recipe for healthy and tasty roasted chicken that I’ve ever found. It’s based on Mediterranean principles, so it does use a liberal amount of extra virgin olive oil. However, if you remove the skin before eating, you won’t be consuming most of that fat.

We have these at least once a week at our house, and they make great leftovers or a moist chicken salad or chicken for soup.

It only requires a few ingredients:

  • two to six large chicken breasts with skin and bone
  • about a half cup of extra virgin olive oil
  • salt
  • pepper
  • garlic powder
  • onion powder
  • dried rosemary

That’s it. Oh, and about an hour of time.

Preheat your oven to 400 degrees.

imageLine a shallow baking pan with foil and spritz with non-stick cooking spray.

Place the rinsed and dried chicken breasts evenly on the pan.

imageDrizzle with the olive oil. If you want an evenly browned and crisped skin, rub it across the skin with your fingers or the back of a tablespoon.

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Sprinkle generously with salt, pepper, garlic power, and onion powder.

imageTake about a tablespoon of dried rosemary in your hand and crunch it up to make smaller pieces and release the fragrance and flavor. Sprinkle across the chicken.

imagePop it in the preheated oven for about an hour – and you have a sizzling, succulent main dish!

Mexican Bean Salad with Blue Corn Tortilla Chips

Mexican food

 

This is a very heart healthy dish, based on Mediterranean eating principles.  It’s good for you and tastes good, too, especially on hot days when you want something light but nourishing. Here’s what you need for approximately two servings:

  • 1 can of mixed beans for bean salad (mine was a can of organic kidney, black, and cannellini beans)
  • 1/2 cup chopped green pepper
  • 1/4 cup finely chopped sweet onion
  • 1 teaspoon chopped garlic (I use jarred organic chopped garlic – roasted or plain – it’s so easy! But if you don’t have fresh, you can sprinkle a 1/2 teaspoon of garlic powder)
  • 1/2 cup finely chopped romaine lettuce
  • 1/4 cup extra virgin olive oil
  • 1/4 cup of white balsamic vinegar
  • A sprinkle (to taste…add more if you like heat) of ground red pepper
  • about a half teaspoon of ground cumin (or substitute chili powder if you don’t like the taste of cumin)
  • salt and black pepper to taste

Optional: add chopped fresh cilantro at the very end

Toss all of the ingredients gently together and enjoy with some blue corn chips! The mixture gets more tasty the longer it sits and marinates, so you can have one serving when you make it and the second for lunch the next day. This recipe doubles or triples easily for a crowd (or if you want enough to last you several days) 🙂