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Be Healthy, Diet, Nutrition, Recipes, Weight Management

Chicken Doesn’t Need To Be Boring


Chicken is a great source of protein and widely available. It’s super easy to cook, versatile and healthy. Lots of people do get bored of chicken though as they tend to cook it the same way time and time again so here are some recipes to jazz up your midweek meals. The following marinades will easily cover 2 chicken breasts but you can increase the measures depending on how many people you are feeding or how many meals you are prepping for.

MARINATING THE CHICKEN

The easiest way to marinate the chicken is to pop your meat into a ziplock bag and then add the marinade ingredients, seal the bag, shake to coat the meat then you can leave it overnight to soak up the flavours. If you don’t have time you can just marinade for 5 minutes or so while your oven is heating up.

COOKING THE CHICKEN

Chicken breast should reach between 160 and 165 degrees Fahrenheit (71 to 74 degrees Celsius) when fully cooked. An oven temp of 325-350F (160-170C) for anything from 15 minutes to 25 minutes depending on the size of your chicken breasts will do. The best way to test if you don’t have a meat thermometer is to insert a skewer and check that the juices are running clear.

RECIPES

LEMON AND THYME CHICKEN

1 Lemon
6-7 Sprigs of thyme (stems discarded)
1 tbsp olive oil (plus more for drizzling)
Mix the oil, lemon and thyme. Marinade. Cook and serve with your favourite veggies.

BALSAMIC AND ROSEMARY

1 Tbsp Extra Virgin Olive Oil
1/4 cup Balsamic Vinegar (60ml)
2 cloves Garlic, minced
2 tsp fresh Rosemary, minced
Salt and pepper (to taste)

Mix the oil, garlic and rosemary. Marinade. Cook and then pour over the balsamic vinegar and serve with your favourite veggies.

BALSAMIC CHICKEN WITH PINE NUTS

1/4 cup balsamic vinegar
1 clove of garlic, minced
1/4 teaspoon chilli flakes
1 tablespoons chopped green onions
1 to 2 tablespoons pine nuts, toasted
1 tablespoon chopped fresh Italian parsley

Mix the balsamic vinegar, garlic and chilli flakes. Marinade. Cook the chicken. Whilst it cooks mix green onions, pine nuts and parsley in a small bowl. Once cooked, top the chicken with the pine nut mix and serve with your favourite veggies.

TERIYAKI CHICKEN

½ Sweet Onion, chopped
1 Tbsp. Coconut Oil or Olive Oil
10 Small Dates, chopped
2 tsp. Garlic, minced
2 Tbsp. Orange Juice Concentrate
150ml fish sauce
60ml Honey
2 Tbsp. Rice Vinegar
Salt, chili flakes to taste.
Heat the oil in a small sauce pan. Add the onion and sauté on medium heat for 2-3 minutes, or until it becomes translucent and soft. Add the garlic and sauté for another 30 seconds. Add the dates, orange juice concentrate, fish sauce, honey, vinegar, salt, and chili flakes to the sauce pan and bring to a boil. Reduce the heat and simmer for 5 minutes. Mixture should have started to thicken a bit and dates should be soft.
Pour the mixture into a blender and puree until very smooth and thick.
Use 3/4 of the marinade with the chicken and save the other 1/4 for cooking – keep it in an airtight container in the fridge.

COOK – baste the chicken with the reserved marinade as it cooks. Once cooked serve with pineapple chunks and rice, or……. your favourite vegetables!

CORIANDER AND LIME

½ Cup of fresh coriander
1 Lime, juiced
1 tsp. sea salt
1 Garlic Clove
1/2 tsp. Cumin
1/2 tsp. Chili Powder
1 Tbsp. olive oil

Mix all ingredients. Marinade. Cook and serve with your favourite veggies.

PROSCIUTTO AND HONEY

6 slices prosciutto
3 teaspoons honey
1/2 teaspoon chilli flakes
1 clove garlic, minced
Salt and pepper, to taste

Mix honey, chilli and garlic. Place 1 tsp of mixture onto each chicken breast, wrap each breast with 3 slices of ham. Cover the chicken in the remaining mix and cook. Serve with your favourite veggies.

STICKY HARISSA CHICKEN

2 Tbsp harissa paste
1 Tbsp honey
1 Tbsp olive oil
Zest and juice of 1 lemon
½ tsp sweet paprika
1 tsp fine grain sea salt
Pinch of ground black pepper

Mix all ingredients. Marinade. COOK – heat the chicken for 2-3 minutes on each side in a small pan first to toast the spices in the marinade and then transfer to oven. Once done serve with your favourite veggies. Adding some chopped mint on top works well with this spicy chicken.

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