Healthy Cooking on a Budget Covers: Garlic Chicken

By Bianca Tamburello, Dietetics Student, Sargent College

Did the class Healthy Cooking on a Budget fill up before you got a chance to register? Well have no fears! I’m here to give you the inside scoop along with a delicious SCNC recipe!

The SCNC recognizes that eating well on a budget, especially a student’s budget, can be quite challenging. Each week Lauren Ferraro MS, RD teaches BU students how to stretch their dollar and get proper nutrition at the same time.

 

Try this SC Garlic Rosemary Chicken with Lemon Zest using proper food safety techniques, of course.  The crowd at the HCB kitchen loved it!

Smiling faces of the HCB crowd. They loved the Garlic Chicken!

Lauren served the garlic chicken with a side of green beans and corn.

SC Garlic Rosemary Chicken with Lemon Zest
Makes 4 Servings

 

INGREDIENTS
1 lb boneless, skinless chicken breasts
3 cloves garlic, chopped
1 ½ tablespoons rosemary
1 ½ tablespoons olive oil
¼ teaspoon salt and pepper
Zest and juice of ½ lemon

DIRECTIONS

  1. Preheat oven to 400 degrees F.
  2. Add garlic, rosemary, olive oil, lemon zest, salt and pepper to baking dish.
  3. Arrange chicken in the baking dish, toss and coat the chicken with all ingredients, then place in oven. Roast 20 minutes.
  4. Add lemon juice and a splash of chicken stock to the dish and combine with pan juices. Return to oven and turn oven off. Let stand for 5minutes longer then remove chicken from the oven. Place baking dish on a trivet and serve, spooning pan juices over chicken.

 

NUTRITION FACTS (4oz chicken breast)

Calories 180
Fat 8 g
Saturated Fat 1.5 g
Protein 24 g
Sodium 280mg

 

Sauteed Green Beans
Makes 4 servings

INGREDIENTS
4 cups fresh or frozen green beans
½ cup low-sodium chicken stock
½ teaspoon pepper

DIRECTIONS

Heat chicken stock in sauté pan for 1 minute. Add fresh/frozen green beans and pepper, heat until cooked 3-4minutes.


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