Looking for a quick and nutritious dinner option? Chicken breast is not only versatile but also a fantastic source of lean protein, making it an ideal choice for a healthy meal. This easy healthy chicken breast recipe is perfect for busy evenings when you want something delicious without spending hours in the kitchen. Let’s dive into how you can prepare a flavorful, low-calorie chicken dish that everyone at the table will love.
Ingredients
- 4 boneless, skinless chicken breasts
- 1 tablespoon olive oil
- 2 teaspoons garlic powder
- 1 teaspoon paprika
- 1 teaspoon salt
- 1/2 teaspoon black pepper
- 1/4 teaspoon onion powder
- 1/4 teaspoon dried thyme
- 1/4 teaspoon dried basil
- 1 lemon, cut into wedges
- Fresh parsley, for garnish
Step-by-Step Cooking Instructions
1. Preparing the Chicken
Start by patting the chicken breasts dry with paper towels. This helps to remove excess moisture, which ensures better browning and flavor absorption.
2. Seasoning
In a small bowl, mix together garlic powder, paprika, salt, black pepper, onion powder, dried thyme, and basil. Rub this spice blend generously on both sides of each chicken breast.
3. Preheating and Cooking
- Heat your skillet or frying pan over medium-high heat.
- Add olive oil to the pan. When the oil is shimmering, add the seasoned chicken breasts.
- Cook for about 6-7 minutes on each side or until the internal temperature reaches 165°F (75°C). Ensure not to overcrowd the pan; cook in batches if necessary.
4. Rest and Serve
Once cooked, transfer the chicken to a plate. Let it rest for a few minutes to allow the juices to redistribute throughout the meat, which keeps it tender. Squeeze lemon juice over the chicken for a zesty flavor boost and garnish with fresh parsley.
Complementary Side Dishes
Here are some healthy side dishes that pair wonderfully with this chicken breast:
- Roasted Vegetables: Toss your favorite vegetables (like carrots, broccoli, and bell peppers) with olive oil, salt, and pepper. Roast at 400°F (200°C) for 20-25 minutes.
- Quinoa Salad: Cook quinoa according to package instructions. Mix with cherry tomatoes, cucumbers, feta cheese, and a light vinaigrette.
- Steamed Green Beans: Simply steam green beans until tender-crisp and serve with a drizzle of lemon.
⭐ Note: Adjust the cooking time based on the thickness of your chicken breasts. Thicker pieces will require a few more minutes on each side.
Nutrition Information
Here’s a quick look at what you’re getting:
| Nutrient | Amount per Serving* |
|---|---|
| Calories | 175 |
| Protein | 26g |
| Fat | 6g |
| Carbohydrates | 1g |
| Sodium | 630mg |
🍗 Note: *Based on a 4 oz chicken breast. Values are approximate and can vary based on ingredients.
With this simple recipe, you're on your way to preparing a meal that is not only quick and easy but also packed with essential nutrients. The combination of spices adds depth to the chicken's flavor, making this a dish you'll want to make time and time again. Whether you're cooking for a family dinner or preparing a meal for one, this healthy chicken breast recipe is your go-to for a nutritious and satisfying dinner. Enjoy the balance of flavors and the health benefits of this straightforward yet delectable meal.
Can I use frozen chicken breasts for this recipe?
+
Yes, you can use frozen chicken breasts, but ensure they are fully defrosted in the refrigerator before cooking to maintain food safety and ensure even cooking.
What are some alternative seasonings?
+
Feel free to experiment with different herbs and spices. Some popular alternatives include rosemary, oregano, chili powder, or a Cajun spice mix.
How can I make this dish keto-friendly?
+
To make it keto-friendly, skip the quinoa salad or serve with a side of non-starchy vegetables like asparagus or cauliflower rice.
Is there a vegetarian alternative?
+
Yes, you can use tofu or a plant-based chicken substitute. Follow the same seasoning and cooking technique for a delicious meat-free option.
How do I store and reheat the leftovers?
+
Store leftovers in an airtight container in the fridge for up to 4 days. Reheat in the oven or on the stovetop to avoid overcooking, or microwave on a lower setting with a splash of water for moisture.
