NO BONES ABOUT IT GARLIC CHICKEN

Ingredients
4-8 oz chicken breast with rib bones and skin
(skin will be removed after cooking)
1 clove finely chopped garlic
seasoning salt (Lawry’s brand) and black pepper
non-fat cooking spray

Method
1. Preheat oven to 400 degrees.
2. Rinse chicken and pat dry. Make a pocket under skin of chicken breast
by poking finger through membrane. Make sure to work your finger under
the skin all the way around the breast without poking through the other side.
3. Add garlic, seasoning salt and pepper, rubbing it around to cover entire
breast.
4. Spray skin of chicken with non-fat cooking spray, then season skin of breast with seasoning salt and pepper.
5. Cook chicken for 18-25 minutes until internal temperature of chicken reaches 165 degrees or until juices run clear.

Remember cooking with the skin on will not impart fat into the chicken meat. Just don’t forget to remove the skin before eating because that is where most of the fat is.

Yield: 4 servings – 4 oz each without bone
(bones attached should weigh around 4 ounces; you should only be consuming about 4 ounces of white meat)

Nutritional Information:
Calories…………….142
(Meat only no skin) Fat ………….............3 g
Protein…………….....27 g

Nutritional Information:
Calories……………...193
(Meat with skin) Fat……………………8 g
Protein……………….29 g

Makes a difference removing the skin, doesn’t it?