Three Healthy Ways to Cook Chicken Breasts

22 February, 2021
Chicken breasts are healthy-ish because they don't have a lot of fat. Thus, you shouldn't cook them with ingredients that have a lot of calories.

A healthy diet doesn’t consist of a lot of red meat and fats. Instead, doctors and nutritionists recommend fish and chicken. However, not all chicken cooking methods are healthy. So, read this article to find out about three healthy ways to cook chicken breasts.

According to data from the Spanish Nutrition Foundation (FEN), chicken is lean meat that can contribute proteins, monounsaturated fatty acids, unsaturated fatty acids, phosphorus, niacin, and vitamin B6 to your diet.

“Current nutritional recommendations advise the consumption of 3 servings a week of lean meats, alternating consumption between different types, including chicken”.

Including chicken breasts within a balanced diet

Chicken is lean meat recommended within a balanced diet. However, improper cooking can be detrimental to your quality of life. For example, the most damaging cooking method is frying. It’s rich in fat and contributes to weight gain and increased blood cholesterol levels.

The most recommended chicken breast cooking methods are boiling, baking, grilling, and steaming it. In addition to these cooking methods, you should remove the chicken skin in advance because it contains a lot of fat.

Three healthy ways to cook chicken breasts

Get ready to prepare and enjoy these weekday chicken breast recipes. They’ll help you satisfy your appetite and will leave you wanting more.

Sautéed chicken fajitas

Some fajitas made with chicken breasts.

A Mexican-inspired dish that’ll make you drool.

Ingredients

  • 1/2 an onion
  • 6 corn tortillas
  • 1 large tomato
  • 1 yellow bell pepper
  • The juice of 1 lemon
  • Salt and pepper to taste
  • 5 tsp. of honey
  • 1 tbsp. of finely chopped parsley
  • 3 tbsp. of mustard
  • 1 tbsp. of finely chopped cilantro
  • 1 whole chicken breast
  • Sunflower or corn oil

Instructions

  1. Firstly, dice the tomato, onion, and pepper. Then, put them in a container and add the herbs, a little oil, and the lemon. Mix and set aside.
  2. After removing the skin, boil the breast in water with some salt until tender. Then, drain and shred.
  3. In a frying pan, stir fry the chicken in oil until golden brown. Then, season the chicken.
  4. Finally, place the chicken, vegetables, and mustard on the open tortillas. Serve immediately.

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Gourmet chicken breast salad

This recipe also has shredded chicken. Furthermore, this lean meat will give you enough protein to turn this salad into a complete dish.

Ingredients

  • 1 lettuce
  • 1 red bell pepper
  • One or two tomatoes
  • 1 apple or pear
  • The juice of ½ a lemon
  • 1 can of whole kernel corn
  • Honey, honey, salt, and pepper (to taste)
  • Olive oil
  • 1 whole chicken breast
  • 1 c. of shredded or cut fresh cheese
  • Salad seed mix

Instructions

  1. Boil the chicken breast with salt until it softens. Then, remove and throw away the skin and shred the chicken breast.
  2. In a frying pan, stir fry the chicken until golden brown. Then, season the chicken.
  3. Then, cut the lettuce, fruit, tomato, and pepper into pieces
  4. Finally, mix all the dry ingredients in a bowl and pour the lemon juice, some mustard, and oil. It’ll serve 4 people.

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Baked chicken breast in a wine sauce

A plate of chicken with some orange slices.

The vitamin C content of citrus fruits makes this recipe a delicacy and excellent antioxidant food.

Ingredients

  • 1 onion
  • 2 potatoes
  • 1 red bell pepper
  • 2 garlic cloves
  • The juice of 2 oranges
  • Salt and pepper to taste
  • 6 chicken breast fillets
  • 1 c. of red wine
  • 3 tbsp. of extra virgin olive oil

Instructions

  1. Firstly, preheat the oven to 340 °F
  2. Season the fillets and sauté them in the oil until golden brown
  3. Thirdly, cut the onion and pepper into julienne strips. Then, crush the garlic cloves and dice the potatoes.
  4. Fourthly, in a greased baking dish, place the garlic, fillets, onion, pepper, and potatoes. Then, cover with the wine and juice.
  5. Bake for 30 minutes or until the liquids halve. Baste from time to time with the sauce. Makes 6 servings.
  6. Finally, serve with a fresh salad and enjoy!

Should you eat chicken breasts every day?

It isn’t necessary to base your diet on chicken breasts alone. Instead, simply try to maintain variety and enjoy this food in moderation. Remember there are other sources of protein you can often take advantage of, such as white and oily fish.

If you’re vegetarian or vegan, you can substitute the chicken in these recipes with tofu, avocado, and other protein-rich foods.