Italian Spiced Chicken

  February 10, 2014  |    Blog>Recipes

Tired of the same old grilled or baked chicken that has blah flavor? This is one of the biggest complaints we hear when people tell us they are trying to eat healthfully, they end up making chicken breasts with steamed veggies for dinner over and over again and it gets B-O-R-I-N-G! Well say goodbye to ho-hum chicken! We’ve got the ideal solution for you! You can easily revolutionize ordinary chicken by making your very own simple dry rub with spices! It’s THAT easy! Dry rubs help to boost flavor without the added calories or fat!

Dry rubs are always great to have on hand and can last quite some time, but make sure to store them in air-tight containers to maintain antioxidants and freshness.

Tantalize your taste buds with this Italian Spice Rub!

Italian Spiced Chicken

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Italian Spiced Chicken

Serves: 4

Ingredients

  • 6 tablespoons dried basil
  • 2 tablespoons garlic powder
  • 1/2 teaspoon coarse salt
  • 2 tablespoons dried rosemary
  • 2 tablespoons dried oregano
  • 2 chicken breasts (8 oz each)
  • 2 cups no-salt-added diced tomatoes

Directions

  • Preheat oven to 350 degrees.
  • Combine basil, garlic powder, salt, rosemary, and oregano in a small bowl. Set aside.
  • Trim any fat found on the chicken breasts and wash with cold water.
  • Pour a small amount of the Italian spice rub on a cutting board or on a flat surface and place the chicken in the mixture and press down completely. Flip the chicken and press again and do this several times to make sure all sides of the chicken are thoroughly covered.
  • Place chicken in a small baking dish and cover with diced tomatoes. Bake chicken in 350 degree oven for about 20 minutes or until no longer pink in the middle.
  • Serve with a side dish of your choice such as roasted fennel and carrots or steamed broccoli and roasted red potatoes. We suggest spraying your favorite veggie with olive oil in a spray jar, placing it on a baking sheet and roasting it in the oven with the chicken. Roasted veggies are delicious topped with the tomato sauce that soaks up flavor from the chicken!  Then top it all with a teaspoon of grated parmesan and enjoy!!

Nutrition Facts: 163 calories, 3 g fat, 1 g saturated fat, 400 mg sodium, 6 g carbs, 2 g fiber, 4 g sugar, 27 g protein

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Italian Spiced Chicken
 
Nutrition Facts: 163 calories, 3 g fat, 1 g saturated fat, 400 mg sodium, 6 g carbs, 2 g fiber, 4 g sugar, 27 g protein
Author:
Serves: 4
Ingredients
  • 6 tablespoons dried basil
  • 2 tablespoons garlic powder
  • ½ teaspoon coarse salt
  • 2 tablespoons dried rosemary
  • 2 tablespoons dried oregano
  • 2 chicken breasts (8 oz each)
Instructions
  1. Preheat oven to 350 degrees.
  2. Combine basil, garlic powder, salt, rosemary, and oregano in a small bowl. Set aside.
  3. Trim any fat found on the chicken breasts and wash with cold water.
  4. Pour a small amount of the Italian spice rub on a cutting board or on a flat surface and place the chicken in the mixture and press down completely. Flip the chicken and press again and do this several times to make sure all sides of the chicken are thoroughly covered.
  5. Place chicken in a small baking dish and cover with diced tomatoes. Bake chicken in 350 degree oven for about 20 minutes or until no longer pink in the middle.
  6. Serve with a side dish of your choice such as roasted fennel and carrots or steamed broccoli and roasted red potatoes. We suggest spraying your favorite veggie with olive oil in a spray jar, placing it on a baking sheet and roasting it in the oven with the chicken. Roasted veggies are delicious topped with the tomato sauce that soaks up flavor from the chicken!  Then top it all with a teaspoon of grated parmesan and enjoy!!

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