Baking at the right temperature: Balsamic Chicken

December 9, 2016

By Kay MacInnis, Registered Dietitian

Cooking for a crowd, or when you are having guests and food sits out, you might find yourself wondering about food safety. Cooking food to the proper internal temperatures can ensure the safety of your holiday meal – and can also help the food taste better. Make sure you use a food thermometer to check for doneness. Check these charts for a guide when you are cooking.

Balsamic Chicken

Ingredients:

• 6 boneless, skinless chicken breast halves
• 1 1/2 tsp. fresh rosemary leaves, minced
• 2 cloves garlic, minced
• 1/2 tsp. freshly ground black pepper
• 1/2 tsp. salt
• 2 tbsp. olive oil
• 6 tbsp. white wine
• 1/4 cup balsamic vinegar

Preparation:

• Rinse the chicken and pat dry.
• Combine the rosemary, garlic, pepper and salt in a small bowl and mix well.
• Place the chicken in a large bowl. Drizzle with the oil and rub with the spice mixture.
• Cover, and refrigerate overnight.
• Preheat the oven to 450° F.
• Spray a heavy roasting pan or iron skillet with cooking spray.
• Place the chicken in the pan and bake for 10 minutes.
• Turn the chicken over. If the drippings begin to stick to the pan, stir in 3-4 tbsp. water or white wine.
• Bake for 10 minutes, or until a thermometer inserted in the thickest portion registers 165° F and the juices run clear.
• If the pan is dry, stir in another 2-3 tbsp. water or white wine to loosen the drippings.
• Drizzle the vinegar over the chicken in the pan.
• Transfer chicken to plates.
• Stir the liquid in the pan and drizzle over the chicken.

Nutrition Information: 183 Calories, 6 grams protein, 65 mg. cholesterol, 26 grams protein, 4 grams carbohydrates, and 270 mg. sodium.

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This is another in a weekly series of healthy recipes from Kay MacInnis, registered dietitian at Providence Health in Columbia, S.C.

Kay promotes health and wellness, helping cardiac and diabetes patients eat their way to healthier lives. She works in consultation with the trained chefs at Providence, combining her nutrition knowledge with their food prep know-how to create delicious, healthy dishes for patients and the public. She also conducts a number of health and wellness events for the public, including the monthly Providence Cooks! classes.

"She doesn't just give you the fish, she teaches you how to cook it."

 – a Kay MacInnis fan and Providence Cooks! regular.