As many of you know, I’m not big consumer of animal meat, as I’ve encountered some unfavorable experiences while eating out. After a couple occurrences of food poisoning, I decided to give animal protein a little break. However, after a year or so, I seldomly would get a craving for a bison burger or spaghetti with ground turkey. With my background in nutrition, I understood sometimes cravings were the body’s cue of needing certain nutrients, so I decided to create some entrees myself, that way I would know exactly how the meat is handled and prepared.
When buying animal protein, I aim for higher quality meat that is organic and grass fed. I know it stinks that this option is a little more expensive, but it is worth it when it comes to taste and digestion.
This chicken breast recipe uses a very simple, but flavorful marinade, resulting in a juicy, tender product. The great thing about this marinade is you can easily alter the seasonings to your taste preferences (I like heat, so I tend to add a little extra cayenne and black pepper).
I have also prepared the chicken a few different ways – grilled, baked and pan fried. Grilling always creates a delicious end result – a little charred, but tender and juicy on the inside; but I’m not one to grill, so that doesn’t happen too often. Pan frying is also tasty, but tends to take a little longer for me, and personally, I always seem to overcook the chicken. My favorite method lately has been baking. After trial and error, I’ve found baking at a high heat with less time works best. Setting the oven to 450 degrees and baking for about 15-18 minutes (depending on the size of the breasts), created a super moist, juicy breast that had a little crisp on the outside (yumm). With two, mid-size breasts, 15 minutes cooking was perfect and then let them rest for about 3-5 minutes. I also highly suggest investing in a small meat thermometer so you can ensure your meat is safely cooked so you don’t have to cut into it and let all those delectable juices flow out!
- 2 organic chicken breasts
- 3 tablespoons extra-virgin olive oil
- 1 1/2 tablespoons red wine vinegar
- Juice from 1 lime
- 1 teaspoon chili powder
- 1/2 teaspoon paprika
- 1/2 teaspoon onion powder
- 1/2 teaspoon garlic powder (I’ve also used Trader Joe’s Everything But the Bagel seasoning in place of the onion & garlic powder)
- 1/8 cayenne, or more to taste
- Sea salt & ground black pepper
- In a baking dish, combine all ingredients for marinade and mix together.
- Add chicken breasts to baking dish and evenly coat in marinade. Cover dish and place in fridge for at least 3 hours (I’ve let it marinate overnight, too).
- Preheat oven to 450 degrees. Bake for 15-18 minutes then let it rest for 3-5 minutes before serving.
- Optional to spoon a little juices from baking dish onto chicken when plating. Serve with your favorite side dish. I served it with our scrumptious Broccoli Slaw 🙂