Among the many options available to anyone wishing to eat healthier, chicken is one of the most economical and popular choices in today’s supermarkets. From whole roasters to boneless skinless breasts to ground chicken, there is no limit to the delicious ways in which this versatile bird can be prepared to please even the pickiest eaters. Boneless skinless chicken breasts can be prepared in so many ways that it’s possible never to have to repeat a recipe twice in any given month. They can be pan-fried, baked, broiled, stir-fried or stewed, and they absorb various marinades well. They can become part of tasty stews and casseroles or skewered on sticks and grilled with an assortment of accompanying vegetables. The mildness of chicken breast meat lends itself well to countless dishes, absorbing whatever flavors the cook chooses to add in the way of herbs, spices and other condiments. As one of the leanest meats on the market, chicken is the protein of choice for many weight-conscious individuals, coming in at just 110 calories for a 4-ounce portion with just 2.5 grams of fat and a whopping 23 grams of protein, nearly half of a healthy adult’s recommended daily allowance.
Boneless skinless chicken breasts are economical when bought in bulk from discount butcher shops and freeze particularly well. To store them in freezer bags, one good trick is to remove the breasts from the packaging, place them on wax paper lined cookie sheets and freeze, remembering to wash, not only your hands but all surfaces the chicken came into contact with in order to prevent contamination from the chicken juices. Once frozen, remove the chicken breasts from the cookie sheets, and place them into gallon-sized bags or individual resealable sandwich bags for single servings. Thaw the breasts in the refrigerator for several hours before using in your favorite recipes.
RECIPES
CHICKEN WITH ASPARAGUS OVER ANGEL HAIR
3 T. olive oil
1 T. butter
3 green onions, thinly sliced
3 large cloves of garlic, minced
1 lb. Asparagus, cut diagonally into 1-inch pieces
3 boneless skinless chicken breasts, sliced thinly
½ t. salt
¼ t. pepper
1 lb. Angel hair pasta
grated Parmesan cheese
Heat the butter and 2 T. of the oil in a large skillet. Sauté onions and garlic 2-3 minutes over medium heat until just tender. Add asparagus and cook 3-4 minutes. It should still retain its bright green color. Season with salt and pepper.
Stir in chicken strips and cook, stirring often, until the meat has lost its pink color, or about 5 minutes. Meanwhile, bring a large pot of salted water to a boil, and cook the angel hair until it is al dente. Drain and transfer to a large serving bowl. Sprinkle with the remaining 1 T. olive oil and toss to coat.
Adjust seasonings in the skillet and pour the chicken and asparagus over the pasta. Sprinkle each serving liberally with the Parmesan cheese. Serves 4
CHICKEN SALAD IN ROMAINE BOATS
2 T. butter
4 boneless skinless chicken breasts
¼ t. ground sage
Salt and pepper
1/3 C. red onion, finely chopped
1 T. freshly chopped parsley or 1 t. dried
¼ C. thinly sliced celery
¼ chopped pecans
½ C. mayonnaise
2 t. Dijon mustard
6 Romaine lettuce leaves, washed and dried
Season chicken breasts on both sides with the sage, salt and pepper. Melt butter in large skillet, and sauté chicken breasts slowly over low to medium heat until just cooked through, about 4-6 minutes each side. Transfer to a cutting board to cool.
In a small bowl, whisk together the mayonnaise and the Dijon mustard. Add the red onion, the celery, the parsley and the pecans. Blend well. Cut the cooled chicken breasts into ½-inch pieces and place in the dressing. Toss all the ingredients well and chill in refrigerator.
Place the lettuce leaves on a platter and fill with the chilled chicken salad mixture. Sprinkle with a bit more of the dried parsley or garnish the boats with sprigs of fresh parsley.
Serves 6.
CHICKEN ‘N BACON BUNDLES
1 T. butter
4 boneless skinless chicken breasts
4 slices thick bacon
garlic powder
freshly ground black pepper
1 C. shredded mild cheddar cheese
Melt butter in skillet and add chicken breasts that have been lightly sprinkled with the garlic powder and black pepper. Brown the breasts on each side for about 2-3 minutes per side.
Wrap each breast in 1 slice of bacon and place in a 9 by 13-inch baking dish. Do not crowd them. Bake the chicken breasts in a preheated 425 degree oven for about 15 minutes or until bacon is crisp and golden. Remove pan from oven, sprinkle each breast with ¼ cup of the cheddar cheese and bake an additional 5-7 minutes or until cheese has melted and is bubbly. Serves 4.
