The healthiest Chicken Breast Recipes

chicken breast recipes SZ - The healthiest Chicken Breast Recipes
Food

Americans love chicken and healthy chicken recipes. Chicken is nutritionally a lean protein that is quick cooking, reliable, and affordable. Chicken breasts in particular are a must buy for busy families. Chicken breasts can prove to be the healthiest choices if they are cooked with some healthy ingredients. So, If you are craving for some sizzling yet healthy chicken breasts recipes, give any of these 3 sizzling magazine recipes a go!

1. Charred Lemon Chicken Piccata

chicken breast recipe lemon chicken piccata SZ - The healthiest Chicken Breast Recipes

The lemon slices intensify the flavor of chicken and create a gorgeous look for this delicious chicken recipe; it adds incredible depth to the sauce.

What you need:

  • 2 small lemons, cut into thin rounds
  • 1 1/2 teaspoons sugar
  • 4 garlic cloves, halved
  • 4 (6-ounce) skinless, boneless chicken breast halves, pounded to 3/4-inch thickness
  • 1/2 teaspoon kosher salt, divided
  • 1/2 teaspoon freshly ground black pepper
  • 1 tablespoon olive oil, divided
  • 2 tablespoons unsalted butter, divided
  • 1 teaspoon grated shallot
  • 1/2 teaspoon grated garlic
  • 1 oregano sprig
  • 1 thyme sprig
  • 1/2 cup dry white wine
  • 1 cup unsalted chicken stock (such as Swanson)
  • 1 teaspoon all-purpose flour
  • 1 tablespoon capers, rinsed and drained
  • 2 tablespoons chopped fresh flat-leaf parsley

How to prepare:

Step 1

Combine lemon slices, sugar, and garlic in a medium bowl.

 

Step 2

Sprinkle chicken with 3/8 teaspoon salt and pepper. Heat a large skillet over medium-high heat. Add 2 teaspoons oil; swirl to coat. Add chicken to pan; cook 4 minutes on each side or until done. Place chicken on a plate. Add remaining 1 teaspoon oil to pan; swirl to coat. Add lemon mixture to pan; cook 1 minute or until lemon slices are lightly browned, turning occasionally. Return lemon mixture to bowl.

 

Step 3

Wipe pan with paper towels. Heat pan over medium heat. Add 1 1/2 teaspoons butter to pan; swirl until butter melts. Add shallot, 1/2 teaspoon grated garlic, oregano sprig, and thyme sprig; cook 1 minute. Add wine to pan, scraping pan to loosen browned bits. Bring to a boil; cook 3 minutes or until liquid almost evaporates. Add remaining 1/8 teaspoon salt, stock, and flour to pan, stirring with a whisk. Bring to a boil; reduce heat, and simmer 3 minutes or until liquid is reduced to about 2/3 cup. Remove pan from heat; discard oregano and thyme sprigs. Stir in remaining 1 1/2 tablespoons butter and capers, stirring until butter melts. Return chicken and any juices to pan; turn to coat with sauce. Top chicken with lemon mixture. Sprinkle with parsley.

Nutritional Information:

  • Calories 332
  • Fat 13.7g
  • Satfat 5.1g
  • Monofat 5.5g
  • Polyfat 1.2g
  • Protein 38g
  • Carbohydrate 7g
  • Fiber 1g
  • Cholesterol 124mg
  • Iron 1mg
  • Sodium 576mg
  • Calcium 35mg

2. Tandoori-Spiced Chicken

chicken breast recipe tandoori spiced chicken SZ - The healthiest Chicken Breast Recipes

chicken breasts should not be marinated for hours. Chicken breasts are naturally tender, so marinating simply adds flavor. The over marination can break down the protein  nutrition. It’s best to avoid soaking the delicate meat in acidic liquids for too long—it may become stringy and tough. To cut down on cooking time on a busy night, you can simply pound your chicken to be slightly thinner.

Ingredients:

  • 1 1/2 cups plain 2% reduced-fat Greek yogurt
  • 2 tablespoons grated onion
  • 1 tablespoon grated peeled fresh ginger
  • 1 tablespoon canola oil
  • 1 teaspoon ground cumin
  • 1/2 teaspoon ground red pepper
  • 1/4 teaspoon ground turmeric
  • 3 garlic cloves, minced
  • 4 (6-ounce) skinless, boneless chicken breast halves
  • 1/2 teaspoon salt
  • Cooking spray

How to prepare:

Step 1

Combine first 8 ingredients in a heavy-duty zip-top plastic bag. Add chicken to bag; seal. Marinate in refrigerator 2 hours, turning occasionally.

 

Step 2

Place a small roasting pan in oven. Preheat broiler to high. Remove chicken from bag; discard marinade. Sprinkle both sides of chicken evenly with salt. Place chicken on preheated pan coated with cooking spray. Broil in lower third of oven for 15 minutes or until done, turning after 7 minutes.

Nutritional Information:

  • Calories 152
  • Fat 2.2g
  • Satfat 0.6g
  • Monofat 0.6g
  • Polyfat 0.5g
  • Protein 30.4g
  • Carbohydrate 0.7g
  • Fiber 0.1g
  • Cholesterol 74mg
  • Iron 1mg
  • Sodium 381mg
  • Calcium 24mg

3. Chicken Fajitas

chicken breast recipe chicken Fajitas SZ - The healthiest Chicken Breast Recipes

These chicken fajitas get their flavor from a marinade of dark Mexican beer, soy sauce, lime juice, oil, Worcestershire sauce, and garlic.  They can be prepared with a grill pan on stove, or outside over a charcoal or gas grill.

A marinade plays the vital part in this recipe. Dark Mexican beer is especially great in this marinade because it turns sweet and molasses-y when cooked. Chicken doesn’t need a long marinade only an hour marination is enough before you prepare the rest of your meal.

Ingredients:

  • 3/4 cup dark Mexican beer
  • 2 tablespoons lower-sodium soy sauce
  • 2 tablespoons fresh lime juice
  • 1 tablespoon canola oil
  • 1 tablespoon Worcestershire sauce
  • 3 garlic cloves, crushed
  • 1 pound skinless, boneless chicken breast halves, cut across grain into 1/2-inch-thick strips
  • 1 cup sliced onion
  • 1 orange bell pepper, seeded and sliced
  • 1 yellow bell pepper, seeded and sliced
  • Cooking spray
  • 1/4 teaspoon salt
  • 1/4 teaspoon freshly ground black pepper
  • 8 (6-inch) flour tortillas
  • 1 jalapeño pepper, thinly sliced
  • Salsa (optional)
  • Reduced-fat sour cream (optional)
  • Fresh cilantro leaves (optional)

How to prepare:

Step 1

Combine first 6 ingredients, stirring well. Place chicken in a zip-top plastic bag. Add 3/4 cup beer mixture to bag; seal. Reserve remaining beer mixture. Marinate in refrigerator for 1 hour, turning occasionally. Combine onion, bell peppers, and remaining beer mixture in a zip-top plastic bag, and seal. Marinate for 1 hour at room temperature.

 

Step 2

Heat a grill pan over medium-high heat. Coat pan with cooking spray. Remove chicken from bag; discard marinade. Sprinkle chicken evenly with salt and black pepper. Add chicken to pan; cook for 2 minutes on each side or until done. Remove chicken from pan; keep warm. Remove onion and bell peppers from bag, and discard marinade. Add onion mixture to pan; cook for 6 minutes or until tender, turning after 3 minutes. Toast tortillas in pan, if desired. Place 2 tortillas on each of 4 plates, and divide chicken mixture evenly among tortillas. Divide onion mixture evenly among servings. Garnish with jalapeño slices. Serve with salsa, sour cream, and cilantro, if desired.

Nutritional Information:

  • Calories 377
  • Fat 9.4g
  • Satfat 1.5g
  • Monofat 4.7g
  • Polyfat 2.3g
  • Protein 31.6g
  • Carbohydrate 39.8g
  • Fiber 4.3g
  • Cholesterol 66mg
  • Iron 1.9mg
  • Sodium 668mg
  • Calcium 67mg

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