Oregano and Lime Roasted Chicken Breasts

I don’t think I am alone when I say that despite the guilt comes with it, eating the skin on chicken might be the best part of the bird. It tends to accumulate all of the flavor and gets crispy and juicy.

However, in attempts to eat a bit healthier, I always thought the skin was a luxury – a reward for a good week of healthy eating. And, it always was a treat that made me feel a bit guilty after the fact.

Yet Cooking Light Magazine has told me to leave the guilt behind, and I have to say I love the way they think. They say a 12-ounce bone-in, skin-on chicken breast half contains just 2.5 grams of saturated fat and 50 calories more than its similarly portioned skinless counterpart. That being said, I think I can enjoy a little chicken skin without feeling like I must compensate with adding another mile onto my run.

The flavor in this dish is fantastic – and I didn’t even let it sit for 4 hours (I only had 2 to give) so I am sure if you have the patience, it would only get better. The tequila sounded a bit odd, but I didn’t taste an alcohol taste – just a fun, bright Latin American flavor.

Thanks to Cooking Light for this one!

Serves 4

1 tablespoon chopped fresh oregano
2 teaspoons grated lime rind
1 teaspoon ground cumin
2 teaspoons minced garlic
1/4 teaspoon freshly ground black pepper
4 bone-in, skin-on chicken breast halves (about 3 pounds)
2 teaspoons olive oil
1/2 teaspoon salt

1 tablespoon all-purpose flour
1/4 teaspoon ground cumin
1 cup fat-free, less-sodium chicken broth
1 tablespoon tequila
1/2 teaspoon lime juice

To prepare chicken, combine first 5 ingredients in a small bowl. Loosen skin from breast halves by inserting fingers, gently pushing between skin and meat. Rub the oregano mixture evenly under loosened skin of each breast half. Arrange chicken breasts in a shallow dish; cover and refrigerate at least 4 hours.

Preheat oven to 375°.

Heat oil in a large ovenproof skillet over medium-high heat. Sprinkle chicken with salt. Add chicken to pan, skin side down; cook 5 minutes or until browned. Turn chicken over, and transfer to oven. Bake at 375° for 25 minutes or until chicken is done. Remove chicken from pan, reserving 1 1/2 tablespoons drippings; set chicken aside, and keep warm.

To prepare sauce, heat reserved drippings in pan over medium-high heat. Add flour and 1/4 teaspoon cumin to pan, and cook for 30 seconds, stirring constantly with a whisk. Add chicken broth, 1 tablespoon tequila, and lime juice, scraping pan to loosen browned bits. Bring to a boil, and cook until reduced to about 2/3 cup (about 2 minutes), stirring occasionally. Serve with chicken.


Tags: , , , , , , , , , ,

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )


Connecting to %s

%d bloggers like this: