Take the Blah out of that Skinless, Boneless Chicken

Big time meat eaters (like myself) who are looking for ways to reduce the amount of fat in their meals or for people who wants to eat healthier usually resort to chicken for protein. A big problem I found about is that people think that boneless, skinless chicken breast has to be plain, dry and lacks flavor.


This week, I've played around in the kitchen, coming up with different chicken breast recipes. These are very simple to prepare but absolutely moist and do not lack flavor and of course without packing lots of fat and loads of calories on it. So I thought I would share them :)


Lemon Chicken

• 1/4 cup good olive oil
• 3 tablespoons minced garlic (9 cloves)
• 1/3 cup dry white wine
• zest of 2 lemons
• 2 tablespoons freshly squeezed lemon juice
• 1 1/2 teaspoons dried oregano
• 1 teaspoon minced fresh thyme leaves
• Kosher salt and freshly ground black pepper
• 4 boneless, skinless chicken breasts
• 1 lemon

1. Warm the olive oil in a small saucepan over medium-low heat, add the garlic, and cook for just 1 minute but don't let the garlic to turn brown.
2. Take pan off the heat, add the white wine, lemon zest, lemon juice, oregano, thyme, and 1 teaspoon salt and pour into a 9x12 baking dish.
3. Pat the chicken breasts dry and place them over the sauce. Brush the chicken breasts with olive oil and sprinkle them liberally with salt and pepper. Cut the lemon in 8 wedges and tuck it among the pieces of chicken.
4. Bake for 30 to 40 minutes, depending on the size of the chicken breasts, until the chicken is done. Cover the pan tightly with aluminum foil and allow to rest for 10 minutes. Sprinkle with salt and serve hot with the pan juices.

Pomegranate Balsamic Chicken 

• 2 4oz pieces of boneless, skinless chicken breast, pounded to even thinness
• salt & pepper
• 1/2 of a red onion, sliced thin
• 1/2 cup of 100% pomegranate juice
• 2 tablespoon balsamic vinegar
• about a tablespoon of chopped fresh parsely

1. Heat a skillet over medium heat, coat with cooking spray. Add onions and cook for 2 minutes.
2. Season chicken on both sides with salt and pepper, add to pan. Cook for 5 minutes on each side or until cooked through. Remove from pan, reduce heat, and de-glaze with balsamic vinegar and pomegranate juice. Heat until just smoking, return breasts to pan, and simmer for about 4 minutes or until liquid is reduced by 2/3. Plate chicken with onions and drizzle pan sauce over breasts. Garnish with parsley. 

Grilled Chicken with Spinach Pesto

• 2 boneless chicken breasts
• 2 cups lightly packed baby spinach leaves
• 1/4 cup pine nuts, toasted
• 2 tablespoons fresh lemon juice
• 1 to 2 teaspoons lemon zest
• 1/3 cup plus olive oil
• Salt and freshly ground black pepper
• 1/3 cup freshly grated Parmesan

1. Heat grill on medium high heat. Lightly oil the grill pan. Sprinkle the chicken with salt and pepper. Grill the chicken until cooked through, about 5 minutes per side. Set aside.

2. Combine the spinach, pine nuts, lemon juice, and lemon peel in a processor. Lightly pulse. With the machine running, gradually add 1/3 cup of the oil, blending until the mixture is creamy. Add salt and pulse.

3. Transfer the spinach mixture to a medium bowl. Stir in the Parmesan. Season the pesto with salt and pepper, to taste.

4. Spread the pesto over each piece of chicken and serve.