Chicken offers a lean source of protein, especially skinless, white meat; but, poultry has a reputation as being bland. Spicing chicken breasts with healthy flavorings makes the meal more appealing without sacrificing its health value. The diverse range of flavoring options include sauces or rubs applied before cooking; a wine cooking base; or fresh herbs and vegetables on top of the cooked poultry. Read the nutrition labels before choosing seasonings, especially with sauces that may contain lots of fat and calories.
Step 1
Marinade the chicken breasts for at least one hour before cooking them. Choose a premade marinade from the store or make your own with olive oil, lemon juice and seasonings. Cover the chicken with the marinade, turning the meat so that all sides are coated.
Step 2
Stir 2 tbsp. of olive oil and 1 tsp. each of salt, pepper, paprika, oregano and garlic powder to make a rub for the chicken. Rub the seasonings onto the chicken breasts before roasting or grilling. Adjust the seasonings as desired.
Step 3
Braise the chicken in white wine. Pour enough wine to cover the chicken breasts halfway in a skillet. Cook the chicken breasts, turning them frequently, until they are cooked through.
Step 4
Roast the chicken on a bed of lemon wedges, garlic, carrots and celery.
Step 5
Drizzle the chicken breasts with balsamic vinegar, or stir-fry, pesto or barbecue sauce before grilling them. Add more of the sauce as the meat cooks.
Step 6
Sprinkle the cooked chicken with fresh, chopped tomatoes and fresh basil leaves. Use other fresh herbs, such as parsley or cilantro if desired.
Step 7
Chop the chicken and place it inside a toasted bun or whole-grain tortilla. Add fresh vegetables and a scoop of hummus to the sandwich.
Things You'll Need
- Marinade
- Olive oil
- Lemon juice
- Salt
- Pepper
- Paprika
- Oregano
- Garlic powder
- White wine
- Skillet
- Lemon wedges
- Garlic cloves
- Carrots
- Celery
- Balsamic vinegar
- Stir-fry sauce
- Pesto sauce
- Barbecue sauce
- Tomatoes
- Basil leaves
- Parsley
- Cilantro
- Bun
- Tortilla
- Fresh vegetables
- Hummus
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