Rosemary chicken is a simple recipe with fragrant fresh herbs that makes dinner healthy and tasty.
Rosemary, a herb with spiny leaves, is traditional in French and Mediterranean cuisine. Rosemary goes well with chicken, as its strong flavor infuses the meat. Cooking chicken with fresh rosemary is easy and flavorful. The following rosemary chicken recipe makes any meal an event.
Ingredients for Rosemary Chicken (4 servings):
- 4 boneless, skinless chicken breasts
- 12 or more sprigs of fresh rosemary (a "sprig" is simply the collection of spiny leaves off of the rosemary stem. If sprigs are large, cut down into half inch pieces)
- 1/2 cup flour, lightly salted and peppered, in bowl large enough to accomodate one chicken breast
- olive oil as needed
- 12 inch or larger skillet
Instructions for Rosemary Chicken:
- Wash and prepare chicken for cooking. If using breasts with bones, separate flesh from bone. It is important to have both sides of the filet touch the pan, so that the rosemary's flavor can infuse throughout the chicken breast.
- Roll each chicken breast in bowl with seasoned flour, so that each breast is well coated with flour.
- Cut three holes, 1/4 inch wide, along chicken breast. Evenly distribute holes across breasts. For thicker parts of the breast, make the holes deeper.
- Insert a washed rosemary sprig into each hole of the chicken breast. The rosemary flavor infuses throughout the chicken, so it is important to firmly insert sprigs into meat. Use at least three sprigs per breast, more for larger chicken breasts as needed.
- Coat bottom of skillet with oil. Heat oil on high until it begins to sizzle. It is important that oil is boiling; otherwise, the flour will rub off of the breast and make a mess in the pan.
- Add chicken breasts carefully, with rosemary side up . Cook on one side until chicken is done halfway through, or the bottom half is turning a golden color.
- Add oil as needed to keep the bottom of the pan coated.
- Flip breasts carefully, keeping the rosemary firmly inserted in the chicken breast. Cook again until bottom side is golden brown.
- Gently cut the thickest part of the largest breast. If the flesh is white throughout, the chicken is done.
- Carefully remove rosemary chicken from pan. The rosemary sprigs look burned, but leave them inserted. They are delicious to eat and add color to the dist. Serve immediately.
As the rosemary flavor of the chicken is strong, avoid other strong flavors in the meal, including salad dressings. Try rosemary chicken with a light potato or rice dish and steamed vegetables or a salad for a low fat and healthy meal.
For another healthy pan-seared classic, try Low-Fat Chicken Fried Steak.
The copyright of the article Healthy Rosemary Chicken in Healthy Cooking is owned by Melissa Roberts. Permission to republish Healthy Rosemary Chicken in print or online must be granted by the author in writing.
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