It’s been a couple of months since the beginning of the year and many of you will be tired of dieting. In case you want to continue, I propose these nine recipes with chicken breasts to keep the purpose of eating light (without getting bored with so much grilled breast).
Not all are diet recipes, but chicken and turkey meat are meats with very little fat and if we do not abuse the sauces, They can all come in handy for the days when we have protein on the menu. Obviously, we have not put recipes with fried foods or with sauces that require dipping bread, as much as we may miss them …
1. Super juicy baked breasts
We clean the breasts well, removing the fat and the tendons, and dry with kitchen paper. We dissolve the salt in the water in a large container and submerge the breasts, which are completely covered. Let it rest in the brine for between 30 minutes and an hour. If it’s hot, better in the fridge. After the resting time, remove the breasts from the brine. Place in a baking dish, very dry, and drizzle with the extra virgin olive oil. Add the lemon juice, mustard and a pinch of black pepper. Sprinkle with the rest of the spices (the two types of paprika, cumin and garlic powder) and rub the breasts on all sides so that they are well covered. We introduce the source with the breasts in the oven, preheated to 200ºC with heat up and down, and cook for 25-30 minutes. We turn halfway through cooking so that they are done evenly. Remove from the oven, cut into slices and serve immediately.
Complete recipe | Super juicy baked breasts
2. Frozen chicken breast cooked in 30 minutes
Chicken is a great ally for when we want to maintain a healthy diet since it is a low-fat meat, especially when we choose the breast. So much so that I always have frozen breasts at home and with them I can prepare a delicious recipe in less than 30 minutes, from the freezer to the table.
Ingredients: Frozen chicken breasts, breadcrumbs, Parmesan cheese, crispy onion and paprika
Elaboration: We take the breasts out of the freezer and put the oven to preheat with heat up and down to 220º. In about five to ten minutes, the oven will be ready to do its job. In that time, we are going to prepare the breasts so that they are just right. First, we place them in the source or griddle where we are going to bake them, like this, frozen, direct from the bag. To make them juicy on the inside and with a nice crunchy spice on the outside, we are going to prepare a mixture of breadcrumbs, Parmesan cheese, crunchy onion and paprika, which will protect them from baking and at the same time leave them perfectly seasoned. To blend well, add a little olive oil to the mixture and stir well. You can use aromatic herbs or any ingredient of your taste. We slightly varnish the breasts with olive oil and sprinkle our seasoning mix and bread mix. You can also choose to give that layer of “varnish” with mustard instead of oil, if you like a more powerful flavor. Then, we cover the breasts with the mixture of bread, cheese and spices and press a little with our hands so that it sticks well. We put the breasts in the oven when they are ready to bake and let them cook until the bread topping is golden. Normally, frozen breasts take 50% longer than if they were fresh. In this case, I had them in the oven for 35 minutes. You already know that each house is a world and each oven has its times but it serves as an orientation. In any case you have to see it in your oven. To be sure that the interior is good, we check with a probe that the interior temperature in the thickest area of the chicken reaches 72º. After letting the breasts rest for about 5 minutes, so that their juices are well distributed inside, we can proceed to cut them into slices, removing four or five of each breast. You’ll see how both its juicy texture and its crunchy exterior surprise you. And all in just over half an hour, from when we take them out of the freezer until we bring them to the table.
Complete recipe | How to cook frozen chicken breast without thawing it beforehand
3. Juicy chicken breasts with lemon and aromatic herbs
With these juicy chicken breasts with lemon and aromatic herbs you will be delighted because after a marinade they cook in a very short time, being especially tasty.
Ingredients: 3 chicken breasts, Provencal herbs to taste, 2 lemon, 100 ml of extra virgin olive oil, 100 ml of white wine, salt and pepper to taste.
Elaboration: We clean the whole breasts well of the webs and bone remains that they may have and season them with salt and pepper. We put the chicken breasts in a large resealable freezer bag and add 100 ml of oil and 100 ml of white wine. We chop the herbs of our choice – I used basil, parsley and coriander, but you can use chives, marjoram, sage or whatever you like the most – and we also put them in the freezer bag. Finally we cut two lemons into slices and we introduce them as well. We close the bag, remove the air and massage so that the lemons and herbs are well distributed between the breasts. Before cooking, we leave the chicken marinating for between two and four hours in the fridge, so that all the flavors permeate the breasts. In a pan that holds the fire well, add two tablespoons of olive oil and begin to brown the chicken that we remove from the marinade. When we turn the breasts after about seven minutes, we also add the marinade to the pan and cover with a saucepan lid, letting the breasts finish cooking inside for another six or seven minutes. So they will be well cooked, golden on the outside and very juicy on the inside. We take them to the table in the same pan or skillet where we have cooked them to serve them in each dish.
Complete recipe | Juicy chicken breasts with lemon and aromatic herbs
4. Grilled chicken breasts with whiskey apple sauce
This elaboration it doesn’t have much mysteryYou just have to mix the sauce, marinate and cook the breasts just right.
Ingredients: Chicken breast, 4, Soy sauce, 30 ml, Applesauce or compote, 100 ml, Shallot, 1, Grated fresh ginger (one teaspoon), 1, Large garlic clove, 1, Extra virgin olive oil, 5 ml, Whiskey, 30 ml, Barbecue Sauce, 30 ml, Apple cider vinegar, 15 ml, Honey, 15 ml, Cayenne, 1, Chicken broth or water, 50 ml
Elaboration: Let the breasts lose a little cold from the fridge, dry with kitchen paper and place in a hermetic bag, like the freezer ones, better individually. Squash a little with a meat hammer or rolling pin to soften them and find a more uniform thickness, being careful not to tear the bags. Chop the garlic clove very finely, grate the shallot and also the peeled ginger, until you have about 5 ml. Combine all the ingredients in a bowl and lightly beat until smooth. Spread the sauce in the bags, reserving about 60 ml in another container. Massage the chicken to coat it well and leave in the fridge for at least half an hour, better a few more. Discard the marinade from the bags and let the chicken warm up a bit. Heat the grill or a good griddle at a good temperature, grease lightly and cook the chicken over high heat on both sides, until it is cooked to the point. Remove and reserve. Heat the marinade that we have saved with 50 ml of broth or water and an extra splash of whiskey. Let it simmer until it thickens a little. Brush the breasts with this sauce and serve.
Complete recipe | Grilled chicken breasts with whiskey apple sauce
5. Crispy Baked Breaded Chicken Fillets
Frying is lazy and even more so when there are batters in between. You have to have some experience and skill to achieve a healthy and crispy frying, which does not turn the kitchen into chaos and the chicken into a greasy sponge. That is why this recipe for baked breaded chicken breasts is so interesting; It may not come out exactly the same as fried, but the result is more than satisfactory.
Ingredients: 700 g of filleted chicken breast, 2 eggs, 200 ml of milk, 10 ml of Dijon mustard, 1 teaspoon of sweet paprika, half a teaspoon of ground cumin, half a teaspoon of granulated garlic, 150 g of panko or Greek breadcrumbs , 2 or 3 tablespoons of crushed unsweetened roasted corn flakes, 2 tablespoons of mashed potato flakes, 1 teaspoon of dried oregano, ground black pepper, salt.
Elaboration: To make them much more crispy, if the fillets are thick, we can place them in a freezer bag and lightly beat them on a board with a meat hammer or the mallet of a mortar, taking care not to break the pieces. Beat the eggs in a large, deep bowl with a fork; add the milk, mustard, paprika, cumin, garlic, and season lightly. Beat until you have a homogeneous mixture and introduce the chicken, stirring so that it is well covered. Cover with plastic wrap and leave in the fridge for at least one hour, better two. Preheat the oven to 200ºC and prepare a large tray, with greaseproof paper or aluminum painted with oil. Mix the rest of the ingredients in another plate or source to form a homogeneous batter. Remove the chicken, letting the liquid drain slightly but without drying it, and coat each piece by pressing hard on the coating. Place each piece on the tray and bake for about 20 minutes. Turn each fillet with a pair of tongs, being careful not to burn ourselves, after 15 minutes. We can give a shot of the grill by raising the tray in the last minutes, so that it browns more.
Complete recipe | Crispy Baked Breaded Chicken Fillets
6. Chicken breasts with peanut sauce
If you do not abuse the sauce, you can eat this recipe for chicken with peanut sauce and enjoy its flavor. Of course, do not include this among the diet ones, but as a maintenance or reward recipe on a day that you have done or plan to do a lot of exercise.
Ingredients: 2 chicken breasts without fillet, 1/2 zucchini, a dessert spoon of oriental spice mix, …