Posts Tagged skinless chicken breast

Boneless Skinless Chicken Breast Recipes – Two Quick, Easy, and Healthy Recipes

Boneless skinless chicken breast recipes are easy to make, quick to get to table, and good for you. The most common way to prepare them involves oven cooking to reduce fat content that frying may not offer.

However, if small amounts of olive oil are used for frying many recipes can be developed which are faster than oven baking and just as nutritious. One such recipe is Chesapeake Chicken.

Chesapeake Chicken

Chicken breasts
1 Tbsp. olive oil
1 Tbsp. butter
1 to 2 Tbsp.Old Bay seasoning
3/4 cup Low fat whipping cream

Fry chicken breasts in olive oil and butter until almost cooked (15-25 minutes)
Add Old Bay seasoning to taste (2 Tbsp is a very spicy amount)
Add low fat whipping cream
Simmer until thickened, stirring occasionally

Oven Baked Chicken Breast

This low fat meat should be a vital component of any healthy diet plan. It is a relatively inexpensive source of quality protein.

As tasty as this is you have to remember that you don’t need as much protein as Americans usually eat every day. Your daily protein requirement is a piece of meat approximately the size of a pack of playing cards. Keeping that visual in mind will help you determine proper portion size.

Oven Baked Chicken Breast With Onions And Bell Pepper

Chicken Breasts
2 medium onions, sliced
2 bell peppers, cut into rings then halve rings
3 Tbsp. olive oil
2 Tbsp. butter
Sea salt to taste

Coat the chicken breasts with 1 Tbsp. of olive oil and place into baking pan
Sprinkle chicken breasts with sea salt
Bake chicken uncovered in 350 degree preheated oven for 45 minutes
Place onions in a skillet with 1 Tbsp. of butter and 1 Tbsp. olive oil then sauté until translucent
Place bell pepper in a separate skillet with 1 Tbsp. of butter and and 1 Tbsp. olive oil then sauté until slightly browned

Serve with a side of sauteed onion and bell pepper. Place the onions on one side of the chicken breast and peppers on the other. This will add visual interest to your dish and keep the flavors separated.

A side dish of whole grain pasta and marinara sauce (marinara from a jar is fine) will add a great accoutrement to this dish. Garnish with grated Parmesan cheese.

Served with a hearty red wine this simple meal becomes an elegant offering fit for guests.

Begin the meal with a large salad or raw vegetable platter. This will give you the raw food enzymes that are destroyed when food is heated. Such a diverse offering will give you a wide array of nutrients.

The sea salt adds minerals to your foods. Olive oil is very “body friendly” and is always a welcome addition to any dish. Butter offers wonderful flavor and “anti-stiffness” factors. Red wine offers anti-oxidants and is therefore part of a heart smart diet.

Now you have two great boneless skinless chicken breast recipes you can eat knowing they are offering you vital nutrients to make you healthier. Great taste, when combined with “body friendly” versions of your favorite recipes will allow you to eat healthy and not feel the least bit deprived.

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Light and Healthy Recipe for Chicken Breast Strudel With Spinach

Phyllo dough makes the best meals and this recipe is no exception. Chicken breast combined with fresh spinach ensconced in phyllo makes a great easy entree. Or it is great for the buffet table or with snacks for game watching. And the best part? Only around 250 calories per slice/serving. What a deal!

CHICKEN BREAST STRUDEL

1 cup chopped onion

8 cups chopped fresh spinach

1 1/4 to 1 1/2 lb boneless, skinless chicken breast, cooked and chopped

3/4 cup shredded Swiss cheese

1 egg

1 tbsp lemon juice, optional

1/4 tsp salt, optional

1/8 tsp fresh ground black pepper

2 cloves of garlic, minced

8 sheets frozen phyllo dough, thawed

1/2 cup dry bread crumbs

1 tbsp butter

1/4 tsp paprika

Spray a large nonstick skillet with nonstick cooking spray; heat over medium heat. Add the chopped onion and saute for approximately 5 minutes until tender. Stir in the fresh spinah and cook for a couple of minutes until the spinach wilt, stirring constantly. Remove the skillet from the heat and add the chicken, Swiss cheese, egg, lemon juice, salt, pepper, and garlic. Stir to mix well.

Coat one sheet of the phyllo dough with nonstick cooking spray and sprinkle with one tablespoon of the bread crumbs. (Keep remaining sheets of dough covered to keep them from drying out during this process.) Repeat the procedure until you have used three more sheets of dough and three more tablespoons of the bread crumbs. Gently press the layers together.

Place 2 1/2 cups of the chicken and spinach mixture along 1 of the long edge of the top phyllo sheet, leaving a half-inch border. Starting at the long edge with the half-inch border, roll up the dough jelly roll style. Place seam side down on a baking sheet coated with nonstick cooking spray. Tuck the ends under.

Repeat the process with the remaining ingredients.

Melt the butter and brush half over each of the strudels. Sprinkle each with half the paprika.

Bake at 375 degrees for 20 minutes or until lightly browned. Let stand 5 minutes before slicing to serve.

Suggestion: Cut each strudel into 4 pieces making 8 servings. Each serving is approximately 250 calories, 24 g protein and 19 g carbs.

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