healthy chicken breast recipes

There’s a fine line between a delicious, juicy chicken breast and a dry, rubbery, and sad chicken breast. It can be a hit or miss at times, but we have some tips that guarantee a perfect chicken breast every time.

Eating healthy doesn’t necessarily mean you’ll be skimping on the flavor. With chicken breast, all it needs is a little boost to bring out its flavors. We have four easy recipes that you can make tonight!

 

Tips to cook the perfect chicken breast:

  1. Make sure to let the chicken rest before serving. Let the chicken rest for 3-5 minutes before slicing. Slicing too soon will cause the juices to leak out and make the chicken tough.
  2. For a great sear, let the chicken defrost to room temperature. This allows the chicken to have a nice, even crust. Placing it still cold in a pan will result in an uneven crust and a tough chicken.
  3. For baking chicken: invest in a thermometer! This helps you prevent overcooking your chicken in the oven.

 

4 Healthy Chicken Breast Recipes

Chicken breast is a great option for a healthy meal, but healthy doesn’t have to be boring. This cut is also great for meal preps because throughout the week. No more bland and boring chicken dinners!

 

Pan Seared Breast

Ingredients:

  • 2 pcs chicken breast
  • 3 cloves garlic
  • 1 red onion
  • 1 lemon
  • 1 tbsp butter
  • 1/2 cup chicken stock
  • salt and pepper to taste
  • olive oil

Instructions:

  1. Pound chicken breast into a thin, even fillet.
  2. Set cast iron pan with olive oil over medium heat. Place chicken fillets on pan. Turn once it develops a golden brown sear. Season with salt.
  3. Mince onion and garlic. Cut thin slices of lemon and remove the seeds.
  4. Remove fillets from the pan. Let it rest for 5 minutes.
  5. In the same pan, add more olive oil. Add in the garlic, onion, lemon slices, and butter. Cook until onions are slightly caramelized.
  6. Pour in chicken stock. Cook until ingredients are well incorporated.

 

Thai Style Curry

Ingredients:

  • 4 chicken fillets
  • 3 cloves of garlic, minced
  • 2 stalks of lemongrass, crushed on both ends
  • 1 knob of ginger, sliced
  • 1 red onion, thinly sliced
  • salt
  • 1/2 cup chicken stock
  • 1 tsp fish sauce
  • 1/2 tsp sesame oil
  • 2 tsp coconut sugar
  • 1/3 cup coconut cream
  • 2 red chilis, chopped
  • 2 kaffir lime leaves
  • chopped coriander

Instructions:

  1. Slice chicken fillets into strips. Place it on a pan over medium heat.
  2. Prepare your garlic, lemongrass, ginger, and onion.
  3. Turn over fillet strips once they brown. Set aside.
  4. In the same pan, add in oil and set on medium high. Cook lemongrass, ginger, onion, and garlic.
  5. Deglaze pan with chicken stock. Put fillet strips back into the pan.
  6. Season with fish sauce, sesame oil, and coconut sugar. Let simmer for 5 minutes.
  7. Pour in coconut cream. Add in chilis and kaffir lime leaves.

 

Korean Chopped Chicken

Ingredients:

  • 3 cloves of garlic, minced
  • 1 tsp sesame oil
  • 1 tbsp soy sauce
  • 2 tsp gochujang
  • 1/2 tsp sugar
  • 300g chopped chicken breast fillet
  • 1/2 cup green onions, sliced
  • lettuce leaves

Instructions

  1. For the marinade: In a bowl, combine garlic, sesame oil, soy sauce, gochujang, and sugar.
  2. Chop breast fillets into tiny pieces. Submerge into marinade and place in the fridge for 2 hours.
  3. Set pan over medium heat. Cook marinated chicken breast. Add in sliced white stalks of the green onion.
  4. Place chicken over a leaf of lettuce. Garnish with thinly sliced green onion.

 

Roast Chicken

Ingredients:

  • 1 whole chicken breast
  • 3 tomatoes, halved
  • 3 pieces whole garlic
  • 1 white onion, halved
  • olive oil
  • salt and pepper
  • arugula

Instructions:

  1. Set oven at 200°C.
  2. Cut the chicken breast into 2 pieces, along the spine.
  3. Cut the tops of the garlic. Place tomatoes, onion, and garlic in a baking pan. Drizzle some olive oil and season with salt and pepper.
  4. Place chicken on top of the aromatics and season with salt and pepper. Drizzle with more oil.
  5. Bake in oven for 25 minutes. Constantly check internal temperature and remove from oven once it reaches 73°C.

 

4 Healthy Chicken Breast Recipes

We show you how to make these super tasty and healthy chicken breast recipes!

Erwan Heussaff
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