1 Food, 5 Ways: Chicken

With more than 40 grams of protein per 6 ounces, this bird is a lean and versatile muscle builder.
Virginie Gosselin/Offset

1. SALAD

Place 1 lb boneless, skinless chicken breast in a zip-top bag. Add 1⁄4 cup orange juice, 1⁄4 cup balsamic vinegar, 2 tbsp olive oil, 1 tbsp Dijon, 1 tsp salt-free garlic-and-herb seasoning, and 1 tsp chopped garlic. Marinate up to 24 hours, then grill. Slice chicken and use to top a salad with mixed greens, veggies, and whole grains such as quinoa. 

2. TACOS

Shred the meat of a skinless rotisserie chicken. Mix meat with desired amount of hot sauce and salt-free taco seasoning. Heat in a skillet. Add chicken to whole-grain tortillas. Top with fresh salsa, reduced-fat cheese, a dollop of plain Greek yogurt, and veggies. Serve with lime wedges. 

3. SANDWICH

Start with sliced chicken breast. (At the deli counter, choose the unflavored, oven-roasted, lower-sodium option.) Layer chicken on top of toasted whole-grain bread. Add avocado, mustard, cheese, lettuce, cucumbers, and tomato. 

4. PARMESAN

Dunk boneless, skinless chicken breast halves in egg whites, then in whole-wheat panko breadcrumbs with garlic powder and Parmesan. Bake on greased dish for 20 minutes in 400°F oven. Top each breast with 2 tbsp marinara, 1 thin slice mozzarella, and chopped basil leaves. Bake again for 10 to 15 minutes. Serve over bean-based pasta. 

5. BURGER

Mix 1 lb ground chicken breast, 1 chopped red bell pepper, 1⁄2 diced onion, 2 cups chopped spinach, 1⁄2 cup whole-wheat panko breadcrumbs, 1 egg, 1 tbsp salt-free garlic-and-herb seasoning, and 1 tsp minced garlic. Form into 4 patties and grill until cooked. Wrap in lettuce leaves. 

PRIME POULTRY

Opt for skinless chicken breast. It’s the leanest part of the chicken, containing the least fat and saturated fat. 

ABOUT THE R.D.: Jenna Werner is a New Jersey–based registered dietitian. Instagram: @happyslimhealthy 

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