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

How to Eat Healthier in 2018

Try our exciting new WHFoods Meal Plan.

The George Mateljan Foundation is a not-for-profit foundation with no commercial interests or
advertising. Our mission is to help you eat and cook the healthiest way for optimal health.
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

 vitamin B3119%

 protein79%

 vitamin B658%

 selenium56%

 phosphorus48%



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

Nutrient Amount DRI/DV
(%)
Nutrient
Density
World's Healthiest
Foods Rating
vitamin B3 19.07 mg 119 5.7 excellent
protein 39.51 g 79 3.8 excellent
vitamin B6 0.98 mg 58 2.8 very good
selenium 30.71 mcg 56 2.7 very good
phosphorus 338.60 mg 48 2.3 good
pantothenic acid 1.42 mg 28 1.4 good
vitamin B12 0.65 mcg 27 1.3 good
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

Printer friendly version

Send this page to a friend...

rss


Newsletter SignUp

Your Email:

Find Out What Foods You Should Eat This Week

Also find out about the recipe, nutrient and hot topic of the week on our home page.

 

Everything you want to know about healthy eating and cooking from our new book.
2nd Edition
Order this Incredible 2nd Edition at the same low price of $39.95 and also get 2 FREE gifts valued at $51.95. Read more


Healthy Eating
Healthy Cooking
Nutrients from Food
Website Articles
Community
Privacy Policy and Visitor Agreement
References
For education only, consult a healthcare practitioner for any health problems.

We're Number 1
in the World!

35 million visitors per year.
The World's Healthiest Foods website is a leading source of information and expertise on the Healthiest Way of Eating and Cooking. It's one of the most visited websites on the internet when it comes to "Healthiest Foods" and "Healthiest Recipes" and comes up #1 on a Google search for these phrases.

Over 100 Quick &
Easy Recipes

Our Recipe Assistant will help you find the recipe that suits your personal needs. The majority of recipes we offer can be both prepared and cooked in 20 minutes or less from start to finish; a whole meal can be prepared in 30 minutes. A number of them can also be prepared ahead of time and enjoyed later.

World's Healthiest
Foods
is expanded

What's in our new book:
  • 180 more pages
  • Smart Menu
  • Nutrient-Rich Cooking
  • 300 New Recipes
  • New Nutrient Articles and Profiles
  • New Photos and Design
privacy policy and visitor agreement | who we are | site map | what's new
For education only, consult a healthcare practitioner for any health problems.
© 2001-2018 The George Mateljan Foundation, All Rights Reserved