3 Healthy Chicken Breast Recipes
Chicken Fajitas via Cookinglight.com
Ingredients
3/4 cup dark Mexican beer
2 tablespoons lower-sodium soy sauce
2 tablespoons fresh lime juice
1 tablespoon canola oil $
1 tablespoon Worcestershire sauce
3 garlic cloves, crushed
1 pound skinless, boneless chicken breast halves, cut across grain into 1/2-inch-thick strips $
1 cup sliced onion $
1 orange bell pepper, seeded and sliced
1 yellow bell pepper, seeded and sliced
Cooking spray
1/4 teaspoon salt $
1/4 teaspoon freshly ground black pepper
8 (6-inch) flour tortillas $
1 jalapeño pepper, thinly sliced
Salsa (optional) $
Reduced-fat sour cream (optional) $
Fresh cilantro leaves (optional)
Preparation
. 1. Combine first 6 ingredients, stirring well. Place chicken in a zip-top plastic bag. Add 3/4 cup beer mixture to bag; seal. Reserve remaining beer mixture. Marinate in refrigerator for 1 hour, turning occasionally. Combine onion, bell peppers, and remaining beer mixture in a zip-top plastic bag, and seal. Marinate for 1 hour at room temperature.
. 2. Heat a grill pan over medium-high heat. Coat pan with cooking spray. Remove chicken from bag; discard marinade. Sprinkle chicken evenly with salt and black pepper. Add chicken to pan; cook for 2 minutes on each side or until done. Remove chicken from pan; keep warm. Remove onion and bell peppers from bag, and discard marinade. Add onion mixture to pan; cook for 6 minutes or until tender, turning after 3 minutes. Toast tortillas in pan, if desired. Place 2 tortillas on each of 4 plates, and divide chicken mixture evenly among tortillas. Divide onion mixture evenly among servings. Garnish with jalapeño slices. Serve with salsa, sour cream, and cilantro, if desired.
Saffron Chicken via Health.com
Ingredients
Greek or plain whole-milk yogurt
- Saffron threads, crushed
- 1 garlic clove, minced
- 4 (6-ounce) skinless, boneless chicken breast halves
Preheat broiler. Combine 1 1/2 cups yogurt, 1/2 teaspoon salt, 1/8 teaspoon pepper, a pinch of saffron, and garlic in a large bowl. Add chicken, tossing to coat. Let stand at room temperature for 15 minutes. Place chicken on a broiler pan coated with cooking spray. Broil for 10 minutes per side, or until the chicken is cooked through and the surface is browned.
Chicken & Asparagus with Melted Gruyere via Eatingwell.com
Ingredients
8 ounces asparagus, trimmed and cut into 1-inch pieces
2/3 cup reduced-sodium chicken broth
2 teaspoons plus 1/4 cup all-purpose flour, divided
4 boneless, skinless chicken breasts, (1 1/4 to 1 1/2 pounds), trimmed and tenders removed (see Note)
1/4 teaspoon salt
1/2 teaspoon freshly ground pepper
1 tablespoon canola oil
1 shallot, thinly sliced
1/2 cup white wine
1/3 cup reduced-fat sour cream
1 tablespoon chopped fresh tarragon, or 1 teaspoon dried
2 teaspoons lemon juice
2/3 cup shredded Gruyère cheese
Preparation
1. Place a steamer basket in a large saucepan, add 1 inch of water and bring to a boil. Add asparagus; cover and steam for 3 minutes. Uncover, remove from the heat and set aside.
2. Whisk broth and 2 teaspoons flour in a small bowl until smooth. Set aside.
3. Place the remaining 1/4 cup flour in a shallow dish. Sprinkle chicken with salt and pepper and dredge both sides in the flour, shaking off any excess.
4. Heat oil in a large skillet over medium heat. Add the chicken and cook until golden brown, 3 to 4 minutes per side, adjusting heat as needed to prevent scorching. Transfer to a plate and cover to keep warm.
5. Add shallot, wine and the reserved broth mixture to the pan; cook over medium heat, stirring, until thickened, about 2 minutes. Reduce heat to medium-low; stir in sour cream, tarragon, lemon juice and the reserved asparagus until combined. Return the chicken to the pan and turn to coat with the sauce. Sprinkle cheese on top of each piece of chicken, cover and continue cooking until the cheese is melted, about 2 minutes.