healthy protein chicken recipes
Ready to boost your cooking skills? Dive into these 10 beginner-friendly [healthy protein chicken recipes]. Discover how to make flavorful, high-protein
Ingredients
- 500 g boneless skinless chicken breast
- 1 tablespoon olive oil
- 2 cloves garlic minced
- 1 teaspoon paprika
- ½ teaspoon ground cumin
- 1 teaspoon dried oregano
- Salt and pepper to taste
- 1 lemon juice and zest
- 1 tablespoon fresh parsley chopped (for garnish)
Instructions
- Prepare the Chicken:
- Pat the chicken breasts dry with paper towels. Slice them in half horizontally for quicker cooking (optional for thick breasts).
- Season:
- In a bowl, mix olive oil, garlic, paprika, cumin, oregano, lemon juice, lemon zest, salt, and pepper. Rub the mixture evenly over the chicken.
- Marinate (Optional):
- For deeper flavor, cover and refrigerate the chicken for 30 minutes to 2 hours.
- Cook the Chicken:
- Heat a non-stick skillet or grill pan over medium-high heat. Cook the chicken for 5–7 minutes on each side, or until the internal temperature reaches 75°C (165°F).
- Rest and Garnish:
- Let the chicken rest for 5 minutes before slicing. Garnish with chopped fresh parsley and a squeeze of lemon if desired.
- Serve:
- Enjoy with a side of roasted veggies, brown rice, or a green salad for a complete healthy meal.
Notes
- Use fresh, high-quality chicken breasts for the leanest protein option. Trim any excess fat before seasoning.
- For juicier results, pound chicken to even thickness to ensure even cooking and avoid drying out the thinner parts.
- Marination improves flavor. While optional, marinating the chicken for at least 30 minutes helps it absorb the spices and lemon juice more deeply.
- Don’t overcrowd the pan while cooking. Cook in batches if needed to ensure a good sear and prevent steaming.
- Let the chicken rest after cooking for 5 minutes before slicing. This helps retain juices and ensures a moist texture.
- Adjust seasoning to taste. Add chili flakes for spice, or swap oregano for rosemary or thyme for variety.
- Make it a meal prep favorite by cooking in bulk and storing in airtight containers. Stays fresh in the fridge for up to 4 days.
- Pairs well with: quinoa, brown rice, grilled vegetables, couscous, cauliflower rice, or inside wraps and salads.
- For a smoky flavor, cook on an outdoor grill or add a drop of liquid smoke to the marinade.
- Can be frozen. Cool completely, then store in a freezer-safe bag for up to 2 months. Thaw overnight in the fridge before reheating.
