A diet rich in red meat can put you at risk for heart disease, diabetes and colon cancer. Chicken is an alternative source of protein that works well as a substitute for beef. It is an excellent source of protein and lower in saturated fat. If you're tired of the old-fashioned baked chicken recipes, there other ways to prepare your chicken breasts that are healthy and will enhance the flavor of the meat.
Poached
Step 1
Set a deep skillet on the stove burner and set the heat to medium-high. Add 1 tbsp. olive oil to the skillet.
Step 2
Place your chicken into the skillet and brown for four minutes on each side.
Step 3
Season the browned chicken as desired. For example, sprinkle salt and ground black pepper on the meat.
Step 4
Pour 1/2 cup of chicken broth into the skillet. Reduce the heat and place the lid on the skillet.
Step 5
Poach the chicken for five minutes. Stick a meat thermometer into the center of the chicken. Continue poaching the chicken until the thermometer reads 160 degrees Fahrenheit.
Step 6
Scoop the chicken out of the skillet with a slotted spoon and transfer the pieces to a serving dish.
Stir-Fry
Step 1
Slice boneless chicken breast into 1-inch thick strips.
Step 2
Lay the strips inside a nonstick skillet and brown the meat on medium-high for five minutes. Stir continuously as the chicken cooks on the stove top.
Step 3
Pour 2 tsp. of your favorite oil into the pan, add 1 to 2 tbsp. soy sauce and stir fry vegetables. For example, use 2 tsp. sesame oil then add broccoli and sliced carrots. Move the pan over the heat in a circular motion to create the stir-fry. Cook for five to 10 minutes over medium heat.
Grilled
Step 1
Mix a marinade in a small bowl. The choice of marinade is up to you; for instance, combine 2 tbsp. vinaigrette with 1/4 tsp. ground rosemary. Pour the marinade into a resealable plastic bag. Drop the chicken into the bag and allow the breasts to soak in the liquid for an hour.
Step 2
Preheat the grill to medium-high.
Step 3
Remove the chicken breasts from the marinade and place them on a plate. Season the chicken with salt and pepper.
Step 4
Discard the leftover marinade and mix a fresh batch.
Step 5
Place the breasts on the grill. Brush the top of the chicken with the fresh marinade. Grill the chicken on each side for five minutes.
Tips and Warnings
- Remove the skin from your chicken prior to cooking to reduce the fat content.
Things You'll Need
- Chicken breasts
- 1 tbsp. olive oil
- Deep skillet with a lid
- Salt
- Ground black pepper
- 1/2 cup chicken broth
- Meat thermometer
- Slotted spoon
- Serving dish
- 2 tbsp. sesame oil
- 2 tbsp. soy sauce
- Broccoli
- Sliced carrots
- 4 tbsp. vinaigrette
- 1/2 tsp. ground rosemary
- Resealable plastic bag
References
- The University of Texas at San Antonio: Chicken and White Bean Chili
- Boston University: Sage & Apple Seared Chicken Breast
- The Ohio State University Medical Center: Simple Ways to Change a Recipe
- Women's Health; 50 Ways to Cook Chicken: Grill Power; Phillip Rhodes; June 2008
- Women's Health; 50 Ways to Cook Chicken: Wok This Way; Phillip Rhodes; June 2008
- Harvard School of Public Health; Food Pyramids: What Should You Really Eat?; 2011
Member Comments