One Dish, All Week: Boneless Chicken Breasts

The follow post was written by our Chief Dietician, Samantha Mark, R.D., C.D.N.:“It takes too long to make dinner!”

“I eat the same thing ALL the time!”

“I don’t want to be stuck with leftovers!”

Say no more.  It’s time to take one healthy ingredient–skinless chicken breasts–and use it in multiple ways.

Lean, white meat chicken breasts  are a great source of protein. Remove the skin and cook it in healthy ways (grilling, baking, roasting etc.), and you’ve also got a versatile centerpiece for healthy eating.

In the spirit of football season, here’s s game plan to make chicken the MVP of your meals this week. Check out all the recipes below, make a grocery list compliing all ingredients needed then run to the store tonight after work. You’ll only cook the chicken (and grocery shop) once, then incorporate it into different meal options that’ll satisfy your taste buds into the weekend! (Remember to observe portion control by measuring your foods!)

Tonight: Grill, bake or roast five chicken breasts (aim for pieces to be no more than 4 ounces each).

Day 1: Chicken Panini Sandwiches: One 4 oz chicken breast, two slices of 100% whole wheat bread, 1 slice low fat/fat free cheese, spinach leaves and sun dried tomatoes. (use a skillet if you find you don’t have a Panini maker)

Day 2: Cold Chicken Pasta Salad: One 4 oz chicken breast, 1-cup whole-wheat pasta (cooked), chopped peppers (any color will do), chopped romaine, chopped tomatoes, reduced fat blue cheese crumbles, low fat/fat free dressing (about 1 shot glass is a good measure)

Day 3: Tex-Mex Chicken Delight: One 4 oz chicken breast, 1 cup brown rice, ¼ cup reduced fat Mexican blend cheese (melt all together), sprinkle fresh cut cilantro on top to taste, serve with salsa/fat free sour cream/ guacamole

Day 4: Garlic Chicken and Beans: One 4 oz chicken breast, 1 cup chickpeas/ garbanzo beans (rinsed and drained), 1 small clove pressed garlic, ½ tablespoon chopped parsley, ½ lemon- juiced, 2 tablespoons extra virgin olive oil

Day 5: Greek Wrap: One 4 oz chicken breast, one 100% Whole wheat wrap, 2 tablespoons hummus, fresh spinach leaves (washed), reduced sodium feta cheese, sliced cucumbers (can make dipping sauce with non-fat, plain Greek yogurt- just add dill, finely chopped fresh garlic, a pinch of salt and pepper).

Now get in that kitchen and bring your A-game! Tailor these ideas to taste and make this a nutritious , delicious week!

Until next time,

Sammi (@FitlIveWinSammi)


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