Quick Easy and Healthy Boneless Chicken Breast Recipes

Easy Boneless Skinless Chicken Breast Recipe

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Many of us shy away from cooking boneless skinless chicken breast because it can often become very dry, especially when grilled over high heat. The way around this dilemma is to use your George Foreman Grill. Boneless skinless chicken breast is low in fat and high in protein, making it a delicious and healthy main dish option. A Foreman contact grill cooks the breasts quickly using high heat on both sides at once. This helps the chicken to remain moist and tender.

Nutrition of Skinless Boneless Chicken Breast

As mentioned, chicken breast is a healthy meal option for those of us who eat animal protein and prefer it lean. Here are some of the values for a 3.5 ounce cooked portion of chicken breast:

• Calories: 165
• Protein: 31 grams
• Total fat: 3.6 grams
• Saturated fat: 1 gram
• Cholesterol: 85 milligrams

Boneless, skinless chicken breast is a good source of certain vitamins and minerals. A single serving may provide your daily needs for iron, pantothenic acid, vitamin B-12, and selenium. It is also a good source of zinc.

Tips for Preparing Boneless Skinless Chicken Breast

A good rule of thumb is to use chicken breasts that are not more than 1/2 to 3/4 inch thick. If you can only find thicker cuts, place the breasts between 2 sheets of plastic wrap on a cutting board and pound them a bit thinner with the flat surface of a meat mallet.

Another important step for achieving flavorful and juicy chicken is to coat it evenly with olive oil or to marinate it for 30 to 60 minutes before grilling. The two recipes outlined here are super easy and delicious. The first is a very basic recipe using extra virgin olive oil and seasoning.

The second recipe is my go-to favorite for a quick, marinated chicken dinner. It only has a couple of ingredients, one being a simple prepared vinaigrette. I prefer Bragg's bottled vinaigrette because it is organic and has apple cider vinegar (ACV) in it as the acid component. ACV is a terrific tenderizer, along with a little sweetener, such as honey. You can also make your own vinaigrette with olive oil, vinegar, herbs, salt, and pepper.

Easy Grilled Chicken Breasts with Olive Oil, Salt, and Pepper

Ingredients:

• 2 boneless skinless chicken breasts
• 2 tsps extra virgin olive oil (EVOO)
• Sea salt and freshly ground black pepper to taste

Total time:15 min – Prep time:10 min – Cook time:5 min – Serves:2 people
Author: Jason

Directions:

1. If the breasts are thicker than 3/4 inch, place them on a cutting board that is lined with plastic wrap. Add another piece of wrap on top of the breasts. Pound the breasts to 1/2 to 3/4 inch thin. Coat the breasts generously with EVOO on both sides. Season with salt and pepper to taste. Set aside while you prepare the grill.

2. Preheat your Foreman grill on high for approximately 5 minutes.

3. Place the chicken on the grill and close the top. Grill for 4 to 5 minutes or until juices run clear. Check with a meat thermometer. You are looking for an internal temperature of at least 165°F.

4. Remove the chicken to a platter and allow it to rest for 5 minutes before serving. Serve with your favorite grain side dish and vegetables. I recommend fluffy quinoa or cous cous and grilled asparagus.

Marinated Grilled Chicken Breasts for Salad

Ingredients:

• 2 boneless skinless chicken breasts
• 2 TBS oil and vinegar based bottled vinaigrette dressing, or homemade vinaigrette (recipe follows)

Total time: 45 min – Prep time: 40 min – Cook time: 5 min – Serves: 2 people

Directions:

1. If the breasts are thicker than 3/4 inch, place them on a cutting board that is lined with plastic wrap. Add another piece of wrap on top of the breasts. Pound the breasts to 1/2 to 3/4 inch thin. Place the breasts in a sealable plastic bag with the dressing. Seal the bag and massage the chicken to coat evenly. Set the bag of chicken aside for 30 to 60 minutes.

2. Preheat your Foreman grill on high for approximately 5 minutes.

3. Lift the chicken out of the bag, allowing the excess marinade to drip off into the bag. (Discard the drippings and bag). Place the chicken on the grill and close the top. Grill for 4 to 5 minutes or until juices run clear. Check with a meat thermometer. You are looking for an internal temperature of at least 165°F.

4. Remove the breasts to a cutting board and allow to rest for 5 minutes before serving. Serve with a hardy and healthy salad with extra vinaigrette. You can slice the chicken and serve it on top of the salad. I have included a simple salad recipe that will serve 4 people.

Homemade Vinaigrette for Marinating Chicken and Dressing a Salad

Ingredients:

• 1/4 cup apple cider vinegar or fresh lemon juice
• 2 tsps Dijon mustard
• 2 tsps honey
• 1/2 tsp sea salt
• 1/2 tsp fresh ground black pepper
• 1/2 – 1 tsp dried oregano (optional)
• 1/2 – 1 tsp dried basil (optional)
• 3/4 cup extra virgin olive oil (EVOO)

Total time: 10 min – Prep time: 10 min – Serves: 2 people

Directions:

1. In a small bowl, whisk together the vinegar, mustard, honey, salt, pepper, and herbs to combine.

2. Slowly pour the EVOO in while still whisking until the mixture is slightly emulsified. Alternatively, you can use a small food processor and pour the EVOO in through the small hole in the top while the blade is rotating.

Mediterranean Style Grilled Chicken Salad

Ingredients:

• 2 grilled boneless skinless chicken breasts, sliced into 1/4 inch thick pieces
• 4 romaine hearts, cleaned and chopped
• 1 small cucumber, diced into 1/2 inch cubes
• 1 cup halved grape or cherry tomatoes
• 1 avocado, skin and pit removed, diced into 1/2 inch cubes
• 1/2 cup halved pitted kalamata olives
• 4 oz. feta cheese, crumbled
• Enough vinaigrette to dress the salad lightly

Total time: 15 min – Prep time: 15 min – Serves: 4 people

Directions:

1. While the grilled chicken is resting, prepare the salad ingredients by chopping all of the vegetables and fruits. Toss everything together in a large bowl to combine.

2. Place the salad on a large platter and drizzle the vinaigrette over the top just to coat. Crumble the cheese over the salad. Layer the sliced, grilled chicken on top of the salad. Serve with crusty bread slices. You can lightly grill baguette slices on your Foreman grill and then rub them with a clove of garlic.

Quick Easy and Healthy Boneless Chicken Breast Recipes

Source: https://foremangrillrecipes.com/chicken-recipes/easy-boneless-skinless-chicken-breast/

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