Boneless, skinless chicken breast is one of the most versatile meats in the market. But it also can bore the family to tears after a few months. Here’s some help on turning the chicken breast into the “blank canvas” for creative cooks that Brillat-Savarin talked about.
When breast meat is removed from the bones, it separates into two parts. The larger pieces are sold as the breast, while the smaller pieces are packed separately and sold as chicken “tenders.” Anything you can do with chicken tenders, you can do with a whole breast piece. You just have to take the time to cut it up.
What to do with chicken breasts:
Bake it:
– Combine chicken and a bottle of lemon-pepper marinade in a resealable plastic bag. Refrigerate for at least 2 hours. Bake at 325 degrees for 20 minutes or until internal temperature reaches 155 degrees.
– Place chicken breasts in a greased baking pan. Top each breast with 1 slice Swiss cheese and 1 slice bacon cut into two pieces. Refrigerate. Melt 2 tablespoons butter in a large saucepan. Stir in 2 tablespoons flour, and salt and pepper to taste until well blended. Stir in 2 cups warm milk. Cook, stirring, until mixture boils. Pour white sauce over chicken and bake at 350 degrees until chicken reaches an internal temperature of 155 degrees.
Bread it:
– To make chicken Parmesan, dip chicken breasts in beaten egg and then into Italian-style bread crumbs. In a large skillet over medium heat, saute garlic in hot oil until just beginning to brown. Remove garlic and add chicken breasts; cook just until brown. Place chicken breasts on foil-lined baking sheet. Top with a slice of mozzarella. Bake at 350 degrees 15 to 20 minutes or until cooked through. Serve with pasta and topped with jar of warmed spaghetti sauce and grated Parmesan cheese.
– Pound 8 chicken breasts with a meat mallet until thin. Cut a stick of butter in half crosswise, then cut each half into quarters lengthwise. Place one small butter stick at the end of a chicken breast and sprinkle the breast with chopped parsley. Roll breast around butter. Repeat until chicken breasts and butter are used.
Dip rolls into three separate bowls of flour, beaten egg and bread crumbs. Saute rolls in butter in a large saucepan over medium heat until just browned. Place on foil-lined baking pan and bake, about 20 minutes or until cooked through.
Fry it:
– Cut chicken breasts or tenders into 1-inch cubes. Fry in 2 tablespoons oil over high heat, stirring constantly for 2 minutes. Toss in 1 bag frozen stir-fry vegetables and a bottle of stir-fry sauce. Cover, reduce heat and simmer until vegetables are hot and chicken is cooked through, about 10 minutes. Serve over rice.
– Combine 1 3/4 cups beer, 1 1/2 cups flour, 1/2 cup cornstarch, 1 teaspoon salt and 1 egg in a large bowl. Whisk until smooth. Dry chicken tenders and dip into batter. Fry in hot vegetable oil until golden brown and chicken is cooked through. Serve with sweet and sour sauce, honey and barbecue sauce for dipping.
– Cut chicken tenders into 1/2-inch pieces and sprinkle with 1 teaspoon ground cumin and 1/2 teaspoon ground red pepper. Slice 1 large onion and 1 red bell pepper. Spray a large skillet with vegetable spray and heat over medium-high heat. Add chicken and vegetables to pan and cook, stirring, until chicken is cooked through and vegetables are tender. Place a small corn or flour tortilla on the counter. Top with chicken mixture and about 1/4 cup shredded Mexican-style cheese. Top with another tortilla. Place tortilla sandwich in small saute pan over medium heat. Cook, pressing down until cheese begins to melt. Turn and cook until cheese is melted. Remove from pan, cut in halves and serve with salsa and sour cream.
Stuff it:
– Pound 8 chicken breasts until thin. Place 2 tablespoons frozen spinach leaves, thawed, and 2 tablespoons feta cheese in the center of each breast. Fold breast over. Dip stuffed chicken breasts in flour, beaten egg and bread crumbs. Saute in hot oil until browned and then bake at 325 degrees for 15 to 20 minutes or until cooked through.
EASY CHICKEN CACCIATORE
Preparation time: 20 minutes
Cooking time: About 40 minutes
Yield: 6 servings
1 1/2 cups flour
1 teaspoon salt
1/2 teaspoon each: freshly ground pepper, paprika
1/2 cup oil
3 cloves garlic, sliced
6 boneless chicken breast halves
2 cans (14 1/2 ounces each) peeled tomatoes, chopped
1 small can (4.5 ounces) sliced mushrooms, optional
1 tablespoon Italian seasoning
1 pound pasta, cooked
1. Combine flour, salt, pepper and paprika in large plastic bag. Heat oil in large skillet. Add garlic; cook until barely colored. Remove garlic with slotted spoon; discard.
2. Place chicken breasts 2 at a time in bag with flour mixture; shake to coat. Shake off excess flour; add chicken to oil in pan. Cook until browned, turning once, about 2 minutes per side. Add tomatoes, mushrooms and Italian seasoning. Reduce heat to low; simmer until chicken is cooked through, about 30 minutes. Serve with pasta.
Nutrition information per serving:
Calories ………… 375 Fat ………… 13 g Saturated fat .. 2.2 g
% calories from fat .. 32 Cholesterol .. 100 mg Sodium …….. 370 mg
Carbohydrates …… 31 g Protein …….. 33 g Fiber ………… 3 g
