I get a lot of questions from my clients on how to prep chicken. I am very particular about my chicken – I’m not about sacrificing taste just to be “healthy”. People often think that healthy is synonymous with bland tasteless food.
For example, my husband has a co-worker who’s always trying to lose weight, so he goes on kicks where he’ll bring an entire head of broccoli to work, to eat just plain and raw. I don’t know about you but I wouldn’t last long doing that (not that I’m against eating raw veggies).
The point is – in order to stick with a change it has to be realistically sustainable! You can’t realistically expect yourself to eat heads of raw broccoli day in and day out – sooner or later you’re going to revert back to your old ways – because let’s be honest that just sounds torturous! It’s all about how you prep it!
So here is how I prep my chicken. I like this recipe because the chicken is flavorful yet versatile – you can use it in tacos, salads, wraps, adding any extra seasonings or sauces it really can be used in any flavor dish!
These are the measurements I use for 6 chicken breasts (about 3 pounds).
Liquid Ingredients for the Marinade:
- 1/2 – 3/4 C Worcestershire Sauce (low-sodium)
— I couldn’t find it last time I went to the store so I got the regular one instead. - 1/4 C Pure Lemon Juice
- 1/8 C Red Wine Vinegar
- Couple Splashes of Liquid Smoke (optional)
Dry Ingredients for the Marinade:
- 1 TBS Black Pepper
- 1 TBS Parsley
- 1 TBS Garlic Powder
- 1 TBS Ground Mustard
- 2 tsp Onion Powder
Method:
1. In a large mixing bowl, place an open large ziploc. Add and mix all your dry ingredients in the bag. Set aside.
2. Mix all your liquid ingredients in a small jar and set aside.
3. Trim your chicken breast (if necessary) and place each one into your open ziploc bag, lining your mixing bowl (I do this to avoid messes incase the bag leaks!)
4. Pour liquid ingredients into ziploc bag. Seal the bag and mix thoroughly (you may want to use an additional ziploc bag just to be sure to avoid leaks!)
5. Once you’ve mixed everything thourouly allow mixture to marinate for atleast 30 mins before grilling/baking.
To Bake Chicken:
- Preheat oven to 350 F
- In a small/medium sized pan, on medium heat, sear each side of the chicken for a few mins (this helps seal in the juices, similar to the effect you’d have if you grill the chicken).
- Place chicken in a glass dish – give your chicken a handful of distributed pokes with a fork to ensure even cooking. (only do this step when baking – do not do this if you are grilling your chicken as it will cause it to dry out – letting all the juices seep out!)
- Bake in oven for 30 – 35 mins. I usually check mine around 25-28 mins – to check simply cut into the chicken at the thickest part. The chicken is done once it is no longer pink!Just be cautious not to over cook your chicken – to me theres nothing worse than overcooked dry chicken! Let it sit and cook for a few mins. Personally I like to shred mine and store for the week for easy meal prep!
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