The humble, reliable chicken is protein-packed… but can get boring, fast. To the rescue, we’ve got a whopping 43 chicken variations to spice things up.
Chomping on a skinless, boneless chicken breast gives you 23 muscle-building grams of protein for the bargain price of a single gram of saturated fat and 460kJ – and that brings you one step closer to tight abs and lean thighs. The problem? This omnipresent piece of poultry is… not that thrilling.
The solution: 43 fabulous makeovers for your average chicken breast. Each mix uses just a few easy ingredients that are probably in your kitchen already, and none take longer than 25 minutes. Try a few. The next time you say something tastes like chicken, it’ll be a compliment.
Epic stir-fried chicken variations
The Basics
For stir-fry, cut a raw chicken breast into bite-size pieces or thin strips. Cook it in a non-stick pan or wok over medium-high heat until browned (three to five minutes). Add one of the following groups of ingredients – in the order listed – and cook for five more minutes, stirring frequently.
Pick your flavour combos:
Bell Pepper Mix: 1 Tbsp reduced-sodium soy sauce; 2 tsp sesame oil; 1/2 cup green or red bell pepper strips; 1/4 medium onion, cut lengthwise into strips; 1/2 tsp red pepper flakes
Veggie Blend: 1 Tbsp hoisin sauce; 2 tsp sesame oil; 1/3 c matchstick carrots; 1/3 c chopped celery; 1 spring onion, sliced; 2 Tbsp chopped unsalted peanuts
Asparagus and Cashew: 1 Tbsp reduced-sodium soy sauce; 2 tsp sesame oil; 1/2 c asparagus tips; 2 Tbsp chopped unsalted cashews
Sweet Lemon: 1 Tbsp reduced-sodium soy sauce; 1 Tbsp lemon juice; 1 tsp lemon zest; 1 tsp honey; 1 clove garlic, crushed; 1/2 c mangetout; 1 c chopped celery
Asian Broccoli: 1 whisked egg; 1/2 c (or more) chopped broccoli; 1/4 medium onion, cut lengthwise into long strips; 1/2 tsp red pepper flakes; 1 Tbsp reduced-sodium soy sauce
Hoisin Mangetout: 1 whisked egg; 1/2 c mangetout; 1/2 c green or red bell pepper strips; 1/4 onion, cut lengthwise into long strips; 1 Tbsp hoisin sauce
Flavour tip:
Sesame oil gives stir-fries a distinct flavour. Nutritionally, it’s similar to olive oil because it’s full of heart-healthy unsaturated fats. (Make sure you get plain, not toasted sesame oil.) But if you don’t have it, use canola or peanut oil, not olive, which goes up in smoke at high temperatures.
READ MORE: This Cape Malay Stuffed Linefish Is Simple And Delicious
Delish baked chicken variations
The Basics
Preheat the oven to 180 degrees Celsius and douse your chicken in sauce, rub it with spices, crust it with goodies or stuff it with savouries. Bake, uncovered, for 20 to 25 minutes.
Sauce things up
Watery baths like salsa will do just fine in the oven. But thicker sauces must be mixed with water or stock or you’ll be left with sticky, blackened char. Use a small baking dish with raised sides to keep the meat swimming.
Fiesta: 1/3 cup salsa
Italian: 2 Tbsp marinara sauce, 2 Tbsp water
Honey Mustard: 2 Tbsp Dijon mustard, 2 Tbsp honey, 1 tsp olive oil
Spiced Up: 3 Tbsp chicken stock; 1 Tbsp mustard; 1 clove garlic, crushed
Cream of Mushroom: 2 Tbsp condensed mushroom soup, 2 Tbsp water
Pesto: 2 Tbsp pesto, 2 Tbsp reduced-sodium chicken stock
Sweet and Sour: 2 Tbsp reduced-sodium soy sauce, 1/4 c crushed pineapple with juice
Coconut Curry: 3 Tbsp chicken stock, 2 Tbsp light coconut milk, 1/4 tsp curry powder
Apple Glaze: 1/3 c chicken stock, 1 Tbsp maple syrup, 1 Tbsp apple juice
Herbed Citrus: 2 Tbsp lemon juice, 2 Tbsp orange marmalade, 1/4 tsp rosemary
Rubbed recipes
Rub these mixtures evenly over each breast, then coat with cooking spray.
Chilli Covered: 1/4 tsp each garlic powder, chilli powder, black pepper and oregano; salt to taste
Tri-Herb Rub: 1/4 tsp each dried basil, rosemary and thyme; salt and pepper to taste
READ MORE: 6 Delicious Winter Soup Recipes – Plus Sides!
Crusted bakes
Crack an egg into a shallow bowl, whisk it, dip the chicken in it, and then roll the chicken in a plate of one of these coatings:
Nut Covered: 1/3 c finely chopped nuts
Italian Topped: 1 Tbsp finely grated Parmesan cheese, 1 Tbsp Italian breadcrumbs, a pinch of black pepper
Faux Fried: 1/2 c crushed corn or bran flakes
Stuffed chicken ideas
Pound the daylights out of your chicken breast with a meat tenderiser until it’s uniformly thin. Then arrange any of the following ingredients on the breast, roll it up and secure it with toothpicks or kitchen twine.
Ham and Cheese: 1 slice Cheddar cheese, 2 slices deli ham, 1/4 tsp black pepper
Stromboli: 1 slice mozzarella cheese; 3 slices pepperoni; 3 leaves fresh basil, chopped
Pizza: 1 slice mozzarella; 1/4 c chopped tomatoes; 3 leaves fresh basil, chopped
Spinach Stuffed: 1 small handful baby spinach leaves, chopped; 1 Tbsp blue-cheese crumbles; 1 clove garlic, crushed
Deli Style: 1 slice mozzarella, 1 slice salami, 1 Tbsp chopped roasted red pepper
Sun-dried Tomato: 1 1/2 Tbsp low-fat ricotta cheese, 1 Tbsp chopped sun-dried tomatoes, 1/4 tsp oregano
Mediterranean: 1 1/2 Tbsp low-fat ricotta cheese, 1 Tbsp diced olives, 1/4 tsp lemon zest
Parmesan Pesto: 1 Tbsp pesto, 1 Tbsp shredded Parmesan cheese, 1/4 tsp black pepper
Flavour tip:
To lock in juices, sear the breast in a hot pan for one to two minutes per side before baking.
READ MORE: This Healthy Cauliflower Risotto Is A Winter Dream
Grilled chicken variations
The Basics
Soak the chicken in these marinades for at least an hour. Heat a grill or place a non-stick pan over medium-high heat on the stove. Cook for three to five minutes per side.
Booze Infused: 2 Tbsp bourbon, 1 tsp deli-style mustard, 1/4 tsp black pepper
Sweet Booze Infused: 2 Tbsp bourbon; 1 tsp honey; 1 clove garlic, crushed
White Wine Dressed: 2 Tbsp white wine; 1 clove garlic, crushed; 1/4 tsp thyme
Rich and Creamy: 2 Tbsp plain yoghurt, 1/4 tsp dill
Curry Cream: 2 Tbsp plain yoghurt, 1 tsp olive oil, 1/4 tsp curry powder
Margaritaville: 2 Tbsp lime juice, 1 tsp olive oil, 1/4 tsp coriander
Cumin and Lime: 2 Tbsp lime juice, 1/4 tsp cumin, 1/4 tsp red pepper flakes
Lemon Zest: 2 Tbsp lemon juice, 1/4 tsp lemon zest, 1/4 tsp black pepper
Balsamic Herb: 2 Tbsp vinaigrette, 1/4 tsp rosemary
Ginger Spiced: 2 Tbsp orange juice, 1/4 tsp powdered ginger, 1/4 tsp coriander
O-juiced: 2 Tbsp orange juice, 1 Tbsp hoisin sauce, 1/4 tsp red pepper flakes
Soda Popped: 2 Tbsp Coca-Cola, 1/4 tsp black pepper
Red Pepper Pop: 1 Tbsp reduced-sodium soy sauce, 1 tsp sesame oil, 1/4 tsp red pepper flakes
Hawaiian Punch: 2 Tbsp pineapple juice; 1 clove garlic, crushed; 1/4 tsp black pepper
Flavour tip
Mix the marinade ingredients well in a resealable plastic bag, drop in the chicken, seal, shake and refrigerate.
Source: https://www.womenshealthsa.co.za/food-and-nutrition/feed/
