Chicken is perhaps the most popular source of protein when it comes to eating a healthy high protein diet—and for good reason. Chicken breast provides about 30 g of protein in a 100 g serving and is fairly low in fat, compared to other meat proteins. If you are tired of eating plain, dull chicken breasts and need a few quick and easy ideas to satisfy your taste buds, give these six flavor boosters try!
1. Make Mustard A Must
I’m sure at some point in your dieting lifetime, you have tried to revive an overcooked chicken breast with a dollop of plain and simple yellow mustard. Sure you can continue to do this, but there are much other exciting ways to prepare chicken with mustard! For one, try using a different type of mustard like Dijon or Grainy Mustard, which are both low in calories and sugar. There are also sweet varieties like honey mustard or spicy mustard—just watch the extra calories and be sure to read the ingredient lists before purchasing.
You can also create a marinade with mustard using white wine vinegar or balsamic mustard for a tangier taste. Mix this with a few fresh herbs like sage and tarragon and a tbsp or two of olive oil.
2. Use Citrus Fruit
Chicken marinated with lemon or lime can provide a fresh summertime taste. Create an Italian or Greek flavor by mixing olive oil, oregano, garlic and fresh lemon. Grill or bake chicken after a few hours of marinating.
This flavor pairing mixes well with grilled veggies or fresh green salad. This mix also pairs well with a yogurt-based dressing or tzatziki dip. Make your own by mixing non-fat Greek yogurt with olive oil, cucumbers, garlic, lemon juice and dill or mint.
3. Spice It Up
Craving Mexican flavor? Marinade your chicken with lime juice, chopped chilies (or chipotle spice), olive oil and garlic. Bake or grill chicken after marinating. After cooking, chop your chicken and serve on top of brown rice with a low fat, low sugar salsa. Or, try making a guacamole using lime juice, mashed avocado and tomatoes. Feeling extra creative? Make a Mexican-inspired salad using chopped chicken, romaine, tomatoes, red onion, peppers and a few black beans.
4. Go Coco-nutty
Love breaded chicken? Create a flourless (gluten free) coating with coconut and almond flour. Begin by cutting chicken into strips. Dip chicken into a mixture of egg whites, unsweetened coconut milk and lime. After dipping in the egg white wash, coat with a mix of coconut and almond flour. Bake for 20 minutes on 400 F, flipping after 10 minutes of baking. This coco-nutty chicken matches pairs well with a freshly made mango-avocado salsa, or a fruity green salad that combines spinach, kale and fresh raspberries.
5. Mediterranean Mix
Balsamic vinegar, cooked from a reduction of white grapes, provides a rich flavor and lends a Mediterranean flare to any dish. Marinate chicken in balsamic vinegar, fresh basil, olive oil and garlic. You can grill or roast your chicken after marinating, for one to two hours max. If you marinade it too long, this acidic marinade will start to break down the chicken breast! Serve the balsamic chicken with a spinach and strawberry salad.
6. Thai-Inspired
Blend a gluten free, msg free, lite soy sauce with lime juice, hot chili peppers, smooth natural peanut butter and sesame oil to create a dressing for a Thai-inspired chicken salad. To make the salad, combine the dressing with chopped cooked chicken, romaine, grated carrot, mango, cucumbers and scallions. Not in the mood for salad? Marinate chicken in the dressing and bake or grill chicken as satays.