These chicken recipes are from Women's Health Magazine. All of them start with a 4-ounce chicken breast and take less than 25 minutes to prepare.
Wok This Way
THE BASICS For a stir-fry, cut a raw chicken breast into bite-size pieces or thin strips. Cook it in a nonstick skillet or wok over medium-high heat until browned (three to five minutes) and add one of the following groups of ingredients--in the order listed--and cook for five more minutes, stirring frequently.
1. Bell Pepper Mix 1 Tbsp -reduced-sodium soy sauce; 2 tsp sesame oil; 1/2 c green or red bell pepper strips; 1/4 -medium onion, cut lengthwise into strips; 1/2 tsp red pepper flakes
2. Veggie Blend 1 Tbsp hoisin sauce; 2 tsp sesame oil; 1/3 c matchstick carrots; 1/3 c chopped celery; 1 scallion, sliced; 2 Tbsp chopped unsalted peanuts
3. Asparagus & Cashew 1 Tbsp reduced-sodium soy sauce; 2 tsp sesame oil; 1/2 c asparagus tips; 2 Tbsp chopped unsalted cashews
4. Sweet Lemon 1 Tbsp reduced-sodium soy sauce; 1 Tbsp lemon juice; 1 tsp lemon zest; 1 tsp honey; 1 clove garlic, crushed; 1/2 c snow peas; 1 c chopped celery
5. Asian Broccoli 1 whisked egg; 1/2 c (or more) chopped broccoli; 1/4 medium onion, cut lengthwise into long strips; 1/2 tsp red pepper flakes; 1 Tbsp reduced--sodium soy sauce
6. Hoisin Snow Peas 1 whisked egg; 1/2 c snow peas; 1/2 c green or red bell pepper strips; 1/4 onion, cut lengthwise into long strips; 1 Tbsp hoisin sauce
- TIP Sesame oil gives stir-fries a distinct flavor. Nutritionally, it's similar to olive oil because it's full of heart-healthy unsaturated fats. (Make sure you get plain, not toasted, sesame oil.) But if you don't have it, use canola or peanut oil, not olive, which goes up in smoke at high temps.
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Get Baked
THE BASICS Preheat the oven to 350°F and douse your chicken in sauce, rub it with spices, crust it with goodies, or stuff it with savories. Bake uncovered for 20 to 25 minutes.
SAUCES Watery baths like salsa will do just fine in the oven. But thicker sauces, like barbecue or ranch, must be mixed with water or broth or you'll be left with sticky, blackened char. Use a small baking dish with raised sides to keep the meat swimming.
7. Fiesta 1/3 c salsa
8. Melted Fiesta 2 Tbsp jalapeño cheese dip, 2 Tbsp salsa, 1 Tbsp water
9. Italian 2 Tbsp marinara sauce, 2 Tbsp water
10. Texas Style 2 Tbsp barbecue sauce, 2 Tbsp water
11. Ranch Dipped 2 Tbsp ranch dressing, 2 Tbsp water
12. Honey Mustard 2 Tbsp Dijon mustard, 2 Tbsp honey, 1 tsp olive oil
13. Spiced Up 3 Tbsp chicken broth; 1 Tbsp mustard; 1 clove garlic, crushed
14. Cream of Mushroom 2 Tbsp condensed mushroom soup, 2 Tbsp water
15. Pesto 2 Tbsp pesto, 2 Tbsp reduced-sodium chicken broth
16. Sweet & Sour 2 Tbsp reduced-sodium soy sauce, 1/4 c crushed pineapple with juice
17. Coconut Curry 3 Tbsp chicken broth, 2 Tbsp light coconut milk, 1/4 tsp curry powder
18. Apple Glaze 1/3 c chicken broth, 1 Tbsp maple syrup, 1 Tbsp apple juice
19. BBQ Sauce 3 Tbsp red wine vinegar; 1 Tbsp barbecue sauce; 1 clove garlic, crushed
20. Hot Stuff 2 Tbsp hot sauce, 2 Tbsp Worcestershire sauce, 1/4 tsp chili powder
21. Herbed Citrus 2 Tbsp lemon juice, 2 Tbsp orange marmalade, 1/4 tsp rosemary
RUBBED
Rub these mixtures evenly over each breast, then coat with cooking spray.
22. Chili Covered 1/4 tsp each garlic powder, chili powder, black pepper, and oregano; salt to taste
23. Three-Alarm Fire 1/4 tsp each black pepper, chili powder, red pepper flakes, cumin, and hot sauce
24. Tri-Herb Rub 1/4 tsp each dried basil, rosemary, and thyme; salt and pepper to taste
CRUSTED
Crack an egg into a shallow bowl, whisk it, dip the chicken in it, and then roll the chicken in a plate of one of these coatings:
25. Nut Covered 1/3 c finely chopped nuts
26. Italian Topped 1 Tbsp finely grated Parmesan cheese, 1 Tbsp Italian breadcrumbs, a pinch of black pepper
27. Faux Fried 1/2 c crushed corn or bran flakes
STUFFED
Pound the daylights out of your chicken breast with a meat tenderizer until it's uniformly thin. Then arrange any of the following ingredients on the breast, roll it up, and secure it with toothpicks or kitchen twine.
28. Ham & Cheese 1 slice cheddar cheese, 2 slices deli ham, 1/4 tsp black pepper
29. Stromboli 1 slice mozzarella cheese; 3 slices pepperoni; 3 leaves fresh basil, chopped
30. Pizza 1 slice mozzarella; 1/4 c chopped tomatoes; 3 leaves fresh basil, chopped
31. Spinach Stuffed 1 small handful baby spinach leaves, chopped; 1 Tbsp blue-cheese crumbles; 1 clove garlic, crushed
32. Deli Style 1 slice mozzarella, 1 slice salami, 1 Tbsp chopped roasted red pepper
33. Sun-dried Tomato 1 1/2 Tbsp part-skim ricotta cheese, 1 Tbsp chopped sun-dried tomatoes, 1/4 tsp oregano
34. Mediterranean 1 1/2 Tbsp part-skim ricotta cheese, 1 Tbsp diced olives, 1/4 tsp lemon zest
35. Parmesan Pesto 1 Tbsp pesto, 1 Tbsp shredded Parmesan cheese, 1/4 tsp black pepper
- TIP To lock in juices, sear the breast in a hot skillet for 1–2 minutes per side before baking.
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Grill Power
THE BASICS Soak the chicken in these marinades for at least an hour. Heat a grill or place a nonstick skillet over medium-high heat on the stove. Cook for three to five minutes per side.
36. Booze Infused 2 Tbsp bourbon, 1 tsp deli-style mustard, 1/4 tsp black pepper
37. Sweet Booze Infused 2 Tbsp bourbon; 1 tsp honey; 1 clove garlic, crushed
38. Red Wine Dressed 2 Tbsp red wine; 1 tsp barbecue sauce; 1 clove garlic, crushed
39. White Wine Dressed 2 Tbsp white wine; 1 clove garlic, crushed; 1/4 tsp thyme
40. Rich & Creamy 2 Tbsp plain yogurt, 1/4 tsp dill
41. Curry Cream 2 Tbsp plain yogurt, 1 tsp olive oil, 1/4 tsp curry powder
42. Margaritaville 2 Tbsp lime juice, 1 tsp olive oil, 1/4 tsp cilantro
43. Cumin & Lime 2 Tbsp lime juice, 1/4 tsp cumin, 1/4 tsp red pepper flakes
44. Lemon Zest 2 Tbsp lemon juice, 1/4 tsp lemon zest, 1/4 tsp black pepper
45. Balsamic Herb 2 Tbsp vinaigrette, 1/4 tsp rosemary
46. Ginger Spiced 2 Tbsp orange juice, 1/4 tsp powdered ginger, 1/4 tsp cilantro
47. O-juiced 2 Tbsp orange juice, 1 Tbsp hoisin sauce, 1/4 tsp red pepper flakes
48. Soda Popped 2 Tbsp cola, 1/4 tsp black pepper
49. Red Pepper Pop 1 Tbsp reduced-sodium soy sauce, 1 tsp sesame oil, 1/4 tsp red pepper flakes
50. Hawaiian Punch 2 Tbsp pineapple juice; 1 clove garlic, crushed; 1/4 tsp black pepper
- TIP Mix the marinade ingredients well in a resealable plastic bag, drop in the chicken, seal, shake, and refrigerate.
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