Health
RUBBED
Rub one of the following spice mixtures evenly over each breast, then hit the chicken with a shot or two of cooking spray (not too much, though) to hold the rub in place and help form a light crust when cooking.
- Tex-Mex style
¼ tsp each garlic powder, chili powder, black pepper, and oregano; pinch of salt
- Southwestern
¼ tsp each black pepper, chili powder, red pepper flakes, cumin, and hot sauce
- French
¼ tsp each dried basil, rosemary, and thyme; pinch of salt and pepper
CRUSTED
A whisked egg acts like glue, holding the crust to the meat. It also gives your poultry a small protein boost. Crack one open in a shallow bowl, whisk it, and dip the chicken in it. Tip: Put your crust ingredients in a shallow plate instead of a bowl—it'll be much easier to coat the breast evenly.
- Nut crusted
Dip the chicken in the egg, then roll it in 1/3 c nuts of your choice, finely chopped. Spray lightly with cooking spray.
- Parmesan crusted
Dip the chicken in the egg, then roll it in a mixture of 1 Tbsp finely grated Parmesan cheese, 1 Tbsp Italian bread crumbs, and a pinch of black pepper.
- "Like fried"
Dip the chicken in the egg, then roll it in ½ c crushed cornflakes or bran flakes. Spray lightly with cooking spray.
STUFFED
Relax, this isn't hard. First, pound the heck out of the chicken breast with a meat tenderizer or the heel of your hand—you want it to be uniformly thin. (Just be careful not to tear it.) Then, arrange your ingredients on the breast, roll it up, and secure it with toothpicks or kitchen twine so it doesn't come undone while it's baking.
- 1 slice Cheddar cheese, 2 slices deli ham, ¼ tsp black pepper
- 1 slice mozzarella cheese; 3 slices pepperoni; 3 leaves fresh basil, chopped
- 1 slice mozzarella; ¼ c chopped tomatoes; 3 leaves fresh basil, chopped
- 1 small handful baby spinach leaves, chopped; 1 Tbsp blue-cheese crumbles; 1 clove garlic, crushed
- 1 slice mozzarella, 1 slice salami, 1 Tbsp chopped roasted red pepper
- 1½ Tbsp part-skim ricotta cheese, 1 Tbsp chopped sun-dried tomatoes, ¼ tsp oregano
- 1½ Tbsp part-skim ricotta cheese, 1 Tbsp diced olives, ¼ tsp lemon zest
- 1 Tbsp pesto, 1 Tbsp shredded Parmesan cheese, ¼ tsp black pepper
GRILLING, SEARING, OR GEORGE FOREMAN-ING
Basic technique: Heat the grill, place a nonstick skillet over medium-high heat on the stove until it's hot, or power up the Foreman. Add the marinated chicken, cooking 3-5 minutes per side (6-8 total on the Foreman), or until an internal roasting thermometer reaches 170°F. The chicken doesn't stop cooking when you take it off the heat. If it's still hot, it's still cooking.
MARINADES
Marinades need only about an hour or so to penetrate the meat. Whether you're cooking one chicken breast at a time or four at once, just mix the marinade ingredients well in a resealable plastic bag, drop in the chicken, seal, shake, and refrigerate. Tip: If you're grilling, make a little extra marinade and reserve it in a separate bag or bowl. Brush it on the chicken during cooking to keep the meat moist.
- 2 Tbsp bourbon, 1 tsp deli-style mustard, ¼ tsp black pepper
- 2 Tbsp bourbon; 1 tsp honey; 1 clove garlic, crushed
- 2 Tbsp white wine; 1 clove garlic, crushed; ¼ tsp thyme
- 2 Tbsp red wine; 1 tsp barbecue sauce; 1 clove garlic, crushed
- 2 Tbsp Coca-Cola, ¼ tsp black pepper
- 2 Tbsp balsamic vinaigrette, ¼ tsp rosemary
- 2 Tbsp lemon juice, ¼ tsp lemon zest, ¼ tsp black pepper
- 2 Tbsp plain yogurt, ¼ tsp dill
- 2 Tbsp plain yogurt, 1 tsp olive oil, ¼ tsp curry powder
- 2 Tbsp lime juice, 1 tsp olive oil, ¼ tsp cilantro
- 2 Tbsp lime juice, ¼ tsp cumin, ¼ tsp red pepper flakes
- 2 Tbsp orange juice, ¼ tsp powdered ginger, ¼ tsp cilantro
- 2 Tbsp orange juice, 1 Tbsp hoisin sauce, ¼ tsp red pepper flakes
- 1 Tbsp reduced-sodium soy sauce, 1 tsp sesame oil, ¼ tsp red pepper flakes
- 2 Tbsp pineapple juice; 1 clove garlic, crushed; ¼ tsp black pepper
» Health archive
Men's Health Philippines - March 2006 Issue
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