Lowfat way to prepare boneless, skinless chicken?!
Don't say "Shake & Bake" them, please. I'm in Europe, and we don't have that here. I know I could make some spicy breadcrumb mix, but want other ideas. Remember, I'm trying to avoid having them tough or dry.
Answers: What is lowfat way to prepare boneless, skinless chicken breasts, so they aren't tough, stringy, or dry?
Don't say "Shake & Bake" them, please. I'm in Europe, and we don't have that here. I know I could make some spicy breadcrumb mix, but want other ideas. Remember, I'm trying to avoid having them tough or dry.
Baked chicken for those that love fried chicken without the grease, Take a plastic bag(empty bread bag) add a cup of flower, add garlic, (I use minced,or fresh garlic) pepper,salt, chopped onions etc. to your taste shake mix til blended. Then take a pan with short sides, (pie pan) add 2 eggs whisk till yolks, and whites are blended well. Wash skinless chicken breast (or any chicken) pat dry with paper towel, Place chicken breast in egg pan,turn over to cover both sides then drop breast into plastic bag, mix by shaking. Then place breaded chicken on low baking rack in a short sided pan. Bake at 350 F' for 1 hour turn breast over, and bake an additional 10-20 minutes. The finished breast should show the same color,and appearance as fried Chicken. Yummy without the fat. If you like fried chicken you'll love this.
Cut into bite sized pieces or thin strips and give a good stir fry.
Cut them into strips, sprinkle garlic, pepper, onion, salt on them. Saute in a little olive oil. Add some broccoli and cook until broccoli is done.
I quite often boil chicken before frying it up in a low fat teriyaki sauce. Boiling it first removes most of the fat.
You can serve it with rice or veggies. Or fry up some peppers and onions and make fahitas.
Marinate in fat free Italian dressing and cook slowly in the oven (350). Cover with foil til done about 45-60 minutes.
Poached or baked will keep the moisture best.
If you're going to grill then marinate it and don't overcook it. Avoid salt because that's going to pull the moisture out.
If you are baking a whole chicken, brine it for 24 hours before cooking it. It is the best way to cook a whole chicken - the most moist I've ever had. Google "brining recipes".
Place a chicken breast on a sheet of aluminum foil, add 1 tbs of a sauce or marinade (barbeque, hoisin, any bottled sauce). Seal the foil into a packet and bake at 450 for 20 min. It stays very moist and has a lot of flavor.
We use olive oil and a little cornmeal (it's kind of a shake and bake, sorry). I sprinkle with basil and paprika, bake on low, and squirt lemon juice immediately upon removal from oven. (Add olive oil - extra virgin - and water as needed while baking and keep coveredl).
The trick for tenderness is using enough olive oil and water, added periodically while keeping covered and cooking on low i.e., 350 degrees.
I usually cook brown rice with desired seasoning - low sodium - with it.
A great veggie to accompany is asparagus spears, stove simmered with olive oil and fresh squeezed lemon also.
It's a great meal. Not complicated either.
You can grill outdoors in much the same way by using aluminum foil coated with olive oil also.
Don't know if this creative or not, but turns out tender and tasty.
EDIT: Forgot, this is with boneless skinless chicken breasts.
Re: the poster who boils, not sure. I only boil chicken when I am making a chicken soup or chicken ala king.
cayanne pepper (lots!) garlic, garlic salt, white pepper
It's delicious grilled or baked! But it's the absolute best on the George Foreman grill, not dry at all. I'm not sure if they have that in europe but search it online and see. i'm telling you that's better than the outside grill. I love it. You can put it on a bun and make a sandwhich or salad. I especially love caesar salad. The dressing is a little fattening unless you find a reduced fat dressing. You just mix tobasco brand hot sauce lemon juice, whoschire sauce (I think that's how you spell it), garlic and the dressing on letuce and top with parmaesan cheese (they have reduced fat chesse too) and croutons! It's actually low fat if you used reduced fat dressing and cheese.
Bake it in a tomato sauce, with onions, peppers, and mushrooms. None of the ingredients has any fat. The sauce will keep the chicken moist. All the fixings should be available in Europe.
Curry chicken salad is our favorite. Curry, Balsamic Vinegar, Cinnamon, onion, celery, and parsley mixed with boiled chicken (shredded) and low fat mayo. Yummy.
The trick for boiling chicken is to remove about three minutes before it is done . . . the chicken is still cooking when removed from the pot.
microwave them with plastic wrap over them and put some lemon on them, i would check with a microwave book, but i do it aobut seven minutes and don't come out dry. Enjoy. Practice makes perfect, could throw in some veggies. take care.
i boil until almost cooked. and no it doesnt dry it out for me
after boiling, drain
cut into cubes/bite size pieces
back into pot
coat with a generous amount of honey
add crushed or minced fresh garlic or garlic powder
stir and simmer for about 15 min. or so to allow flavours to blend.
very moist and delicious honey garlic chicken
I agree that boiling will definitely make it dry and chewey! Yuck! I bake mine (glass dish) 325 degrees for about 45 minutes. . I just salt and pepper it, sometimes adding a tablespoon or two of water and Lipton Onion Soup mix. Too simple to be good? Nope...serve with brown rice and some asparagus or artichoke. Delish