Boneless Chicken Breasts - Low Fat recipes?
Hi, I would love to have your low-fat boneless chicken breast recipes, including any recipes for rubs and marinades, something other than using italian dressing. I have lots of Penzey's spice/herb mixtures, so any including those would be great. Thanks so much!
I tried this when I had a bounty of Key limes from a friend. I didn't bother with the ancho chile sauce -- this had enough spice for my family's palate just with the chile powder (I also skipped the cayenne, I only had one on hand). I served the leftovers cold on top of a salad. :-)
Chicken in white wine sauce...
2 tablespoons flour
1/4 teaspoon salt
1/4 teaspoon paprika
1/4 teaspoon ground black pepper
4 (4 ounce) boneless skinless chicken breasts
1 tablespoon olive oil
1/2 cup chicken broth
1/2 cup dry white wine
Preheat oven to 350.
Combine first 4 ingredients in a shallow dish.
Dredge chicken in flour mixture.
Heat oil in an ovenproof skillet over medium heat.
Add chicken; cook 2 minutes on each side or until browned.
Add broth and wine.
Bring to a boil; remove from heat.
Cover and bake at 350 for 30 minutes or until chicken is done.
Last night I made chicken breasts with garlic, red onions, roasted sweet potatoes, broccoli, and red peppers. I spiced it with cardamom, ginger, cumin, and cinnamon and also squeezed in about half a lime's worth of juice--obviously you have to do that to your taste. I'd've used turmeric or garam masala, but the BF is anti anything that smacks too obviously of curry... I roasted the sweet potatoes separately and just added them after. I also sliced up a few picholine olives and stirred them in post-cooking. I served this with whole-wheat couscous. Super simple but flavorful!
Also made a great marinade the other night and grilled the chicken.
1/2c lime juice
1/2c orange juice
2tbs lemon juice
2 minced garlic cloves
1/4 c paprika
1/4c chile powder
I totally forgot to start the marinade 4-6hrs in advance, but even just marinating the chicken for 45min in those flavors was tasty.
First, I cringe every time i see a post with Italian Dressing as a marinade as it brings back vivid childhood memories of bad dinners.
Since you have Penzy seasonings you are 90% of the way there.
If you have a grill just light it and give it a few minutes to heat up hot.
Pound you chicken breats to 1/4" thickness.
Take whatever seasonings strike your fancy that night. One night go middle eastern, another italian, another tex-mex, and sprinkle the seasonings on the chix.
Tak a piece of waxed paper, place on top of the chicken and "push" the seasonings into the breast.
Grill 2-minutes per side.
Can't get more dietetic or flavorful than this.
For sides, first make friends with the produce manager at the market. Buy what he tells you is fresh and really good that week. Plan to roast, cook in a pan with a little evoo and garlic or grill next to the chicken.
Arrgh. Italian Dressing.
I had this friend who was just learning to cook. I dragged him down to the gourmet/health food store one day and turned him on to Coleman beef out of Colorado. He bought a couple of gorgeous filets. Next day I ask how he and his guest enjoyed them. "Great! I marinaded them in Italian dressing for a few hours first." Shoot me.
This is simple but good and easy. I rub boneless chicken breasts with a mixture of chili powder, cumin, dried oregano, a pinch of cayenne and salt and pepper. I brown them in a skillet in a small amount of olive oil, cover them in salsa and simmer for a few minutes and serve over rice.