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Red-Rub Chicken Breasts



 
 
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  #1  
Old February 25th, 2009, 08:53 AM posted to alt.support.diet.weightwatchers
Willow Herself
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Posts: 1,887
Default Red-Rub Chicken Breasts

Red-Rub Chicken Breasts
4 servings, 3 pts/serving, Core

Ingredients
Rub:
3/4 tsp Paprika
1/2 tsp dried oregano, crumbled
1/4 tsp dried thyme, crumbled
1/4 tsp salt
1/8 tsp garlic powder
1/8 tsp cayenne

4 boneless, skinless chicken breast halves (about 4 oz), all visible fat discarded
Vegetable oil spray
1/2 cup Fat free, low-sodium chicken broth

Directions
In a small bowl, stir together the rub ingredients. Sprinkle over the chicken. Using your fingertips, press the rub firmly onto the chicken so the rub adheres.

Heat a 12-inch nonstick skillet over medium heat. Remove from the heat and lightly spray with vegetable oil spray (being careful not to spray near a gas flame). Cook the chicken with the smooth side down for 5 minutes. Turn the chicken over and cook for 4 minutes, or until no longer pink in the center. Transfer the chicken to a serving plate. Set aside.

Increase the heat to high. Pour the broth into the skillet and bring to a boil. Boil for 1 minute, or until the liquid measures 1/4 cup, scraping the bottom and side of the skillet to dislodge any browned bits and stirring constantly.

Place the chicken on plates. Spoon the sauce over the chicken.

--
*****
"It's kinda fun to do the impossible."
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  #2  
Old February 27th, 2009, 05:26 AM posted to alt.support.diet.weightwatchers
Carmen 1957
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Posts: 19
Default Red-Rub Chicken Breasts

Sounds Good! Thank's!

 




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