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The staple for many when it comes to healthy eating and meal prep. Here is my signature chicken breast recipe and I will show you how to cook it in 3 ways !

Meat Prep:

Take out thawed chicken breast remove excess fat from each breast. Usually there a are small slivers of fat left on some of the breast that you can remove with a knife. After you remove excess fat, cut chicken to approriate sizes. Usually I cut the chicken in half and then use my palm as a measure for each piece (~ 4oz). The bigger you are the more calories you will need, if you are 130 lbs or higher increase this 4oz portion size by 1-4 oz, as you weigh more. These 4 breast yielded 12 chicken portions.

chicken breast

Seasoning:

I vary the seasoning for chicken breast each time I make it. The basic seasoning I use is:

  • Garlic Powder

  • Onion Powder

  • Ground Black Pepper

For spicer chicken and used:

  • Cayenne Pepper

  • Crushed Red Pepper

Other option: Mrs.Dash blends

*always use salt free options

Pan-Fried

Recipe:

Season chicken breast with everything except the Mrs.Dash. Make sure each breat is completely covered with seasoning. Put about 4-5 tablespoons of olive oil in a sauce pan and heat. Add chicken to pan and brown one side (5 minutes on medium heat.) Flip over and brown other side. To make sure chicken is cooked all the way through, after flipping it over put heat on low-med and cover with the top for the pan, for 8-10 minutes. Repeat until you are done cooking all meat. Uncover pan and remove chicken, put in container for meal prep or eat it immediately.

Stats:

  • Most Satisfying

  • Higher Calories

  • "Fried" texture (crispy outside)

  • Perfect if you tend to eat less than you should or need more calories

  • Juicy inside

Grilled

Baked

Recipe:

Season chicken breast with everything except Mrs. Dash, then add 1 tablespoon of olive oil to bowl with chicken and rub into the meat. Place foil on a baking sheet and put into oven at 350 degrees. Add Mrs.Dash on top of meat before putting into the oven. Cook for 20-25 minutes, until top is brown and meat is cooked through. Pack meat for meal prep or eat immediately. 

Stats:​

  • Medium Calories

  • Crunchier on outside

  • Perfect to make if your busy

  • Tender chicken

Recipe:

Season chicken breast with everything. Warm up your Grill (George Foreman, Countertop grill, outside grill or any grilling appliance. The one I used is the Black&Decker Health Zone) Spray down grill with cooking spray (if it's not non-stick) and place chicken on it. This grill has a timer but if yours does not, place chicken down for 15 minutes. If placed on a one-sided grill flip meat over, if on double sided keep chick on for extra 5 mintues. Check chicken to see if it is cooked through and pack meat for meal prep or eat immediately. 

Stats:

  • Healthiest

  • Virtually fat free

  • Easy to make

  • Perfect if you want the cleanest source of protein

  • Low calorie

* the more you weight the bigger portion size you will need, adjust measurements to your height and weight*