Chicken Breast Recipe: Based on NeemTime research
Ingredients:
For the Chicken Breast:
4 boneless, skinless chicken breasts (about 5-6 oz each) – 480 calories
2 tablespoons olive oil – 240 calories
1 tablespoon lemon juice – 4 calories
1 teaspoon garlic powder – negligible calories
1 teaspoon onion powder – negligible calories
1 teaspoon paprika – negligible calories
1/2 teaspoon salt – negligible calories
1/4 teaspoon black pepper – negligible calories
1 tablespoon fresh parsley (chopped) – negligible calories (optional garnish)
Total Calories for the Entire Dish:
Total Calories for 4 servings = 724 calories
Calories per serving (1 chicken breast) = 181 calories
Instructions:
1. Prepare the Chicken Breasts
Trim the Chicken: If needed, trim any excess fat or tendons from the chicken breasts. You can also pound them slightly to ensure they cook evenly.
(No calories added in this step)
2. Marinate the Chicken
Make the Marinade: In a small bowl, combine 2 tablespoons olive oil, 1 tablespoon lemon juice, 1 teaspoon garlic powder, 1 teaspoon onion powder, 1 teaspoon paprika, 1/2 teaspoon salt, and 1/4 teaspoon black pepper. Stir well to combine.
(240 calories from olive oil)
Marinate the Chicken: Place the chicken breasts into a shallow dish or resealable bag and pour the marinade over the chicken. Ensure all sides of the chicken are coated.
Let it marinate in the refrigerator for 15-30 minutes (optional for more flavor).
(This step does not add calories but enhances the flavor.)
3. Cook the Chicken
Heat the Pan: In a large skillet or frying pan, heat 1 tablespoon olive oil over medium-high heat.
(120 calories from olive oil)
Cook the Chicken: Once the oil is hot, add the chicken breasts to the pan. Cook for 6-7 minutes per side or until the chicken is golden brown and reaches an internal temperature of 165°F (74°C).
(No additional calories added in this step except for olive oil used for cooking.)
4. Rest the Chicken
Let the Chicken Rest: After cooking, remove the chicken breasts from the pan and let them rest on a plate for about 5 minutes before serving. This helps the juices redistribute.
(No calories added in this step.)
5. Garnish and Serve
Garnish: If desired, sprinkle the cooked chicken breasts with freshly chopped 1 tablespoon parsley for extra flavor and color.
(Negligible calories from parsley)
Total Calories Per Chicken Breast (Serving):
Total Calories for 4 servings: 724 calories
Calories per serving (1 chicken breast): Approximately 181 calories
This simple Chicken Breast recipe is a healthy, easy-to-make dish that is flavorful and low in calories. The marination step adds great depth of flavor, and the olive oil provides healthy fats while keeping the chicken moist. Enjoy your tasty meal!