spice up your boring chicken breast!
Boneless chicken breasts are a huge staple to the everyday American lifestyle. They are low in fat and high in protein, the perfect food for building muscle or cutting calories. But when you bake them, stir-fry them, broil them, grill them…chicken can get terribly boring. I suffer from this almost every week–I can’t subsist on a diet of plain chicken and vegetables. I just can’t. Since chicken is cost-effective and healthy, I really make an effort to include it in my diet, but how do I get beyond the plain, bland flavor?
Here are some ideas for how to spice up a boneless breast:
- Skewer it! I had a friend over for Sunday dinner last night and we made some incredible chicken skewers. We marinated cubed chicken breast with this recipe and added some Greek yogurt to the bag. After tossing the bag around and mixing all the ingredients, we refrigerated the bag for 1 hour. You may let the chicken marinate for longer if desired. We then skewered the cubed chicken, chopped red onion, and mint leaves, and grilled on medium-high for 10 to 12 minutes, rotating the skewers every 3 minutes. We paired the skewers with a Greek salad, homemade pita bread, tzatziki sauce, and babaganoush, and we FEASTED.
- Make an Italian healthy swap. I have an intense love affair with any dish involving tomato sauce. I sometimes think I am an Italian woman trapped in an Irish woman’s body. When I’m craving some comfort food but want to keep it healthy, I whip up a light chicken parmesan. I cook the chicken breast in a pan on the stove (you may season the breast with oregano, salt, pepper, basil, etc.). Once the chicken is close to prepared, pour some tomato sauce over the breast and top with a slice of low-fat mozzarella cheese. You may sprinkle parmesan cheese over the chicken. Keeping all ingredients in the pan, cover and allow the steam to heat up the sauce and melt the cheese. Once the cheese is melted, transfer the chicken, sauce, and cheese over to a plate.
- Freshen it up with citrus. I used this recipe a lot when I lived on my own in NYC. No pots, no pans, and it’s extremely healthy! Place the chicken breast on a sheet of parchment paper. Sprinkle chicken with oregano, salt, and pepper (or any other spice you love). Place slices of lemon over the breast. Fold parchment paper into a pocket around chicken; this will allow no steam to escape during the cooking process. Bake the pockets on the oven rack at 425° F for 15 to 20 minutes. Result? A juicy, lemony, fresh piece of chicken. You could pair it with some quinoa and feta for a Mediterranean flair.
How do you guys spice up your boring chicken? I’m always looking for new ideas, so please share!