Bird is the word: high protein needn't be dry protein with this savory marinated chicken breast

Muscle & Fitness, August, 2004 by Laura Creavalle

ASK ANY SERIOUS BODY-builder which protein food most likely fills his Tupperware and he'll probably answer chicken breasts. By virtue of their low fat content, chicken breasts are a premier source of muscle-building amino acids and a staple among iron athletes. When you're bulking, the low-fat bird is a natural choice: Keeping fat low lets you make room for plenty of complex carbohydrates, the best energy source for training and recovery. Naturally, the bodybuilder in a cutting phase will want to keep calories as low as possible, and the first step in limiting excess calories is to choose lean sources of protein. So for building and cutting, chicken breast is a perennial top choice.

The second question to ask is, "How does your chicken taste?" Many bodybuilders will answer "terrible" or respond with a blank stare--a reflection of the taste or lack thereof. One reason has to do with the fat content. Extremely low-fat meats are usually pretty dry, which can render them flavorless. With a narrow focus on results, not flavor, some bodybuilders simply ignore those negatives, choosing to eat whatever it takes to get the body they want.

Another reason many settle for bland, dry chicken is that they believe preparing mouthwatering food requires gourmet cooking skills. Not true! This recipe is simple ... and delicious. If you can combine ingredients and turn on your oven's broiler, you can prepare chicken that tastes like a chef prepared it. Marinating the breasts overnight adds moisture. The marinade is simple, with just a half-dozen ingredients (not counting salt and pepper to taste), but those are the six best ingredients for making your chicken into gourmet poulet. Enjoy!

To order Laura's low-calorie cookbook The Lite Lifestyle, visit www.nutramedia.com or call (207) 782-3121.

RELATED ARTICLE: Broiled Lemon-Herb Chicken

1/3 cup lemon juice
  3 Tbsp. vinegar
  1 Tbsp. extra virgin olive oil
  1 Tbsp. chopped thyme
  1 Tbsp. chopped rosemary
  1 tsp. crushed, chopped garlic
Salt and pepper to taste
  2 chicken breasts (5-6 oz. each), skinless and boneless, uncooked
Nonstick cooking spray

In a large bowl, combine first seven ingredients; mix thoroughly. Place chicken in marinade, cover with plastic wrap and marinate in refrigerator overnight. When ready to cook, spray rack or broiler with nonstick cooking spray. Preheat broiler. Grill chicken 4-5 minutes per side. Cook until done, when juices run clear and meat is no longer pink inside (170 degrees F on a meat thermometer). Discard leftover marinade. Serve with a salad if dieting, or a salad and large baked potato when bulking up. Makes two servings.

Nutrition Facts: Per serving: 219 calories, 36 g protein, 3 g carbohydrate, 7 g fat, trace fiber.