Simple Chicken
Nutritional Info
- Servings Per Recipe: 2
- Amount Per Serving
- Calories: 158.5
- Total Fat: 4.0 g
- Cholesterol: 68.4 mg
- Sodium: 245.2 mg
- Total Carbs: 1.7 g
- Dietary Fiber: 0.8 g
- Protein: 27.6 g
View full nutritional breakdown of Simple Chicken calories by ingredient
Introduction
This is a fast weekday meal and can be put with many other foods. I have made it with slight adjustments in spices to go with pasta and sauce, tacos, salad, or rice and veggies. This is a fast weekday meal and can be put with many other foods. I have made it with slight adjustments in spices to go with pasta and sauce, tacos, salad, or rice and veggies.Number of Servings: 2
Ingredients
-
1 chicken breast, no skin or bone
1/2 tsp salt
1/2 tsp ground oregano
1/2 tsp chile powder
dash pepper to taste
1 tsp- 1 T Bragg's olive oil or Organic high-heat safflower oil
Directions
Depending on the size of the chicken breast, this can make two to three 3-4 ounce servings.
slice the breast into 1/2 to 3/4 inch slices from tip to end. Pay attention to slicing, trying to keep pieces roughly similar in size so they will cook at the same rate. Leave the narrowest part as-is, but halve the larger slices to be of a similar size to the slices from the more slender part. Use paper towels to pat off the chicken to make it as dry as possible. Then sprinkle evenly with salt and spices.
Heat a 10 or 12 inch pan that has a low-stick bottom, I like a cast iron pan. Heat about 1/2 tbsp of oil, just enough to create a barrier to the bottom of the pan. Heat the pan until the oil is hot but not smoking. Add the chicken slices, filling but not crowding the pan (can always do a second batch if the pan won't hold it all) and let sear for a minute or two, then reduce heat slightly to a medium-high level. Let chicken cook for about 5-6 minutes. the pieces should start to turn white in a ring around the top, with some pink still in the middle. Use tongs to flip each piece, trying to ensure that the pieces are getting fairly even heat. Cook for another 4-5 minutes on the second side. The key to this is not overcooking the chicken. Break or slice open two pieces that represent the range (smallest to largest, or center and periphery). It should be taken off the moment there is no pink left in the middle.
complete with second batch if needed, reapplying oil if needed. These flavorful chicken bites can be shredded in a tortilla, put with tomato sauce and pasta, added as a protein to salad, or served over rice and veggies. It is simple, fast and full of flavor. The only way to go wrong is to cook it too long until it become dry. An alternative version that has more asian flavor would be to use about 1 tsp sesame oil mixed with 1 tsp safflower oil. Omit oregano and chile powder, and try instead 5 spice powder. I like to spray it with a small amount of Bragg's minerals (which I use in place of soy) at the end of the cooking time to add that soy flavor.
Number of Servings: 2
Recipe submitted by SparkPeople user SNEWHART.
slice the breast into 1/2 to 3/4 inch slices from tip to end. Pay attention to slicing, trying to keep pieces roughly similar in size so they will cook at the same rate. Leave the narrowest part as-is, but halve the larger slices to be of a similar size to the slices from the more slender part. Use paper towels to pat off the chicken to make it as dry as possible. Then sprinkle evenly with salt and spices.
Heat a 10 or 12 inch pan that has a low-stick bottom, I like a cast iron pan. Heat about 1/2 tbsp of oil, just enough to create a barrier to the bottom of the pan. Heat the pan until the oil is hot but not smoking. Add the chicken slices, filling but not crowding the pan (can always do a second batch if the pan won't hold it all) and let sear for a minute or two, then reduce heat slightly to a medium-high level. Let chicken cook for about 5-6 minutes. the pieces should start to turn white in a ring around the top, with some pink still in the middle. Use tongs to flip each piece, trying to ensure that the pieces are getting fairly even heat. Cook for another 4-5 minutes on the second side. The key to this is not overcooking the chicken. Break or slice open two pieces that represent the range (smallest to largest, or center and periphery). It should be taken off the moment there is no pink left in the middle.
complete with second batch if needed, reapplying oil if needed. These flavorful chicken bites can be shredded in a tortilla, put with tomato sauce and pasta, added as a protein to salad, or served over rice and veggies. It is simple, fast and full of flavor. The only way to go wrong is to cook it too long until it become dry. An alternative version that has more asian flavor would be to use about 1 tsp sesame oil mixed with 1 tsp safflower oil. Omit oregano and chile powder, and try instead 5 spice powder. I like to spray it with a small amount of Bragg's minerals (which I use in place of soy) at the end of the cooking time to add that soy flavor.
Number of Servings: 2
Recipe submitted by SparkPeople user SNEWHART.