Balsamic-Dijon Chicken

Experiment with various flavored mustards to add a different spin to this simple marinade recipe. It's low in fat and carbs because it's oil- and sugar-free.


Ingredient Checklist

  • 4 skinless, boneless chicken breast halves (1-pound total)
  • ⅓ cup Dijon-style mustard
  • 3 tablespoons balsamic vinegar
  • 2 cloves garlic, minced
  • 2 teaspoons snipped fresh thyme or basil or 1/2 teaspoon dried thyme or basil, crushed
  • 1 Fresh thyme sprig


Instructions Checklist

Step 1: Place chicken in a large resealable plastic bag in a shallow dish; set aside.

Step 2: For the marinade: In a small bowl, stir together mustard, balsamic vinegar, garlic, and thyme until smooth. Pour marinade over the chicken. Seal bag; turn to coat chicken. Marinate in the refrigerator for 4 to 24 hours, turning the bag occasionally.

Step 3: Drain the chicken, reserving marinade. Place chicken on the rack of an uncovered grill directly over medium coals. Grill for 7 minutes, brushing occasionally with reserved marinade. Turn chicken; brush again with marinade. Discard any remaining marinade. Grill for 5 to 8 minutes more or until chicken is tender and no longer pink (165 degrees F). If desired, garnish with thyme sprigs.


Tips: How Hot is Hot? Some foods need to be grilled hot and fast, some low and slow. To gauge how hot the coals in your grill are, hold the palm of your hand a few inches over the center of the grill rack. If you can hold your hand there two seconds or less, the coals are hot; three seconds indicates medium-hot, four medium, and five medium-low coals.

Nutrition Facts

Serving Size: 1 chicken breast half

Per Serving:161 calories; protein 26.3g; carbohydrates 3.3g; dietary fiber 0.1g; sugars 2.7g; fat 1.3g; saturated fat 0.3g; cholesterol 65.7mg; vitamin a iu 36.9IU; vitamin c 2.3mg; folate 4.8mcg; calcium 17.5mg; iron 0.9mg; magnesium 27.3mg; potassium 247.6mg; sodium 536.7mg.

Exchanges: 4 lean protein

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