Quick and easy to prepare, this zesty dish is low in calories but rich in flavor, with no oil or butter used. For a delicious variation, substitute rosemary or oregano for the thyme. The American Heart Association recommends chicken, fish and beans as good sources of lean protein because they’re lower in saturated fat and cholesterol than red meat.

Citrus fruits are rich in disease-fighting antioxidants and have been shown to lower levels of LDL (bad) cholesterol and triglycerides. A small study also suggests that in the future, compounds found in these fruits may help prevent obesity-related heart disease and diabetes.

4 skinless, boneless chicken breasts
Juice of 2 lemons
Zest of one lemon
2 cloves garlic, minced
1 tablespoon fresh thyme
1 teaspoon freshly ground black pepper
1/2 teaspoon salt (optional)
4 cups arugula or spinach leaves.

Preheat oven to 375 degrees Fahrenheit. In a small bowl, whisk together lemon juice, lemon zest, garlic, thyme, pepper and salt (if using). Place chicken breasts in baking pan and top with mixture. Bake for 40 minutes or until juices run clear. Arrange arugula or spinach leaves on serving platter, top with chicken breasts and pan juices, then enjoy! Serves four.

Adapted from eatyourselfskinny.com