Low Calorie Recipe With Chicken Breast

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Introduction

The quest for nutritious and delicious meals often leads to the versatile chicken breast. A “low calorie recipe with chicken breast” is a staple in countless kitchens globally due to its lean protein content and adaptability to various flavors. It is favored by health-conscious individuals, athletes, and anyone seeking a balanced diet. Its popularity stems from its accessibility, affordability, and the endless possibilities for culinary creativity it offers.

Ingredients

The foundation of any great “low calorie recipe with chicken breast” starts with quality ingredients. The essentials include:

• Chicken Breast: Boneless, skinless chicken breasts are the primary source of protein. Opt for organic or free-range when available for better quality.
• Olive Oil: A light drizzle of extra virgin olive oil adds flavor and helps with browning.
• Lemon Juice: Brightens the flavor and adds a touch of acidity.
• Garlic: Freshly minced garlic is essential for its aromatic flavor.
• Herbs: Fresh or dried herbs like thyme, rosemary, oregano, and parsley enhance the taste profile.
• Spices: Salt, pepper, paprika, garlic powder, and onion powder are commonly used for seasoning.

Possible Substitutions: Instead of olive oil, use cooking spray. Consider using different herbs like basil or dill. Replace lemon juice with a low-sodium broth for moistness.

Preparation Steps

Proper preparation sets the stage for a flavorful and juicy “low calorie recipe with chicken breast”. Begin by rinsing the chicken breasts under cold water and patting them dry with paper towels. This ensures better browning. Trim any excess fat. To achieve even cooking, consider pounding the chicken breasts to an even thickness using a meat mallet. For enhanced flavor, marinate the chicken breasts for at least 30 minutes (or up to overnight) in a mixture of olive oil, lemon juice, minced garlic, herbs, and spices. This allows the flavors to penetrate the meat. For a quick and even cooking, consider slicing the chicken breasts into cutlets or strips before marinating.

Cooking Instructions

There are several cooking methods to achieve a delicious “low calorie recipe with chicken breast”: Pan-Seared:

1. Heat a non-stick skillet over medium-high heat. Add a teaspoon of olive oil or cooking spray.
2. Place the marinated chicken breasts in the skillet, ensuring they aren’t overcrowded.
3. Cook for 5-7 minutes per side, or until the internal temperature reaches 165F (74C).
4. Let the chicken rest for a few minutes before slicing and serving.

Baked:

1. Preheat the oven to 375F (190C).
2. Place the marinated chicken breasts in a baking dish.
3. Bake for 20-25 minutes, or until the internal temperature reaches 165F (74C).

Grilled:

1. Preheat the grill to medium heat.
2. Lightly oil the grill grates to prevent sticking.
3. Grill the marinated chicken breasts for 6-8 minutes per side, or until the internal temperature reaches 165F (74C).

Boiled:

1. Place chicken breasts in a large pot and cover with cold water.
2. Bring to a boil, then reduce heat and simmer for 12-15 minutes, or until the internal temperature reaches 165F (74C).

Regardless of the method, always use a meat thermometer to ensure the chicken is cooked through.

Serving Suggestions

A versatile “low calorie recipe with chicken breast” pairs well with a variety of side dishes. Consider serving it with:

• Steamed or roasted vegetables like broccoli, asparagus, or green beans.
• A fresh salad with a light vinaigrette.
• Quinoa or brown rice for a complete meal.
• Mashed sweet potatoes or cauliflower mash as a low-carb alternative.

Garnish with fresh herbs like parsley or cilantro for added flavor and visual appeal. Slice the chicken thinly and arrange it artfully on the plate.

Tips and Common Mistakes

To achieve the best results with a “low calorie recipe with chicken breast”, keep these tips in mind:

• Do not overcook the chicken, as it will become dry and tough. Use a meat thermometer to monitor the internal temperature.
• Pounding the chicken to an even thickness ensures even cooking.
• Marinating the chicken adds flavor and moisture.
• Avoid overcrowding the pan when pan-searing, as this will lower the temperature and prevent proper browning.
• Let the chicken rest for a few minutes after cooking to allow the juices to redistribute, resulting in a more tender and flavorful result.
• For added flavor, baste the chicken with pan juices or marinade during cooking.

A common mistake is not seasoning the chicken adequately. Don’t be afraid to use a generous amount of herbs and spices.

Explore More Cooking Guides

Mastering a “low calorie recipe with chicken breast” is a cornerstone of healthy and enjoyable cooking. Its mild flavor profile makes it adaptable to countless cuisines and culinary styles. The ease of preparation and the nutritional benefits make it a staple in many diets. Experiment with different herbs, spices, and cooking methods to discover personalized variations. Ready to elevate culinary skills? Try this recipe at home and explore many more at foodrecipestory.com for further recipe inspiration.