5 Creative Ways to Cook With Chicken
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The food: Chicken
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Editor's note: Opt for skinless chicken breast. It's the leanest part of the chicken, containing the least fat and saturated fat.
Jenna Werner, R.D. is a New Jersey-based registered dietician.
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1. In a Salad
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Place 1 lb of chicken in large zip-top bag. Add ¼ cup orange juice, 2 tbsp olive oil, ¼ cup balsamic vinegar, 1 tbsp Dijon mustard, 1 tsp salt-free garlic-and-herb seasoning, and chopped garlic. Marinate up to 24 hours before grilling. Use sliced grilled chicken to top a salad with mixed greens, chopped vegetables, and a whole grain such as quinoa.
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2. Change-up Tacos
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Shred the meat of a skinless rotisserie chicken. Mix meat with desired amount of hot sauce and salt-free taco seasoning. Heat in a skillet. Add chicken to whole-grain tortillas. Top with fresh salsa, reduced-fat cheese, a dollop of plain Greek yogurt, and veggies. Serve with lime wedges
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3. In a Sandwich
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Start with sliced chicken breast (at the deli counter, choose the unflavored, oven-roasted, lower-sodium option). Layer chicken on top of toasted whole-grain bread. Add ⅓ of amedium avocado, 1 tsp mustard, 1 slice cheese, and lettuce, sliced cucumbers, and tomato.
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4. With an Italian Flair
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Dunk chicken-breast halves in egg whites, then in whole-wheat panko breadcrumbs with garlic powder and parmesan. Bake on greased dish for 20 minutes in 400°F oven. Top each breast with 2 tbsp marinara, 1 thin slice mozzarella, and chopped basil leaves. Bake again for 10 to 15 minutes. Serve over bean-based pasta.
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5. Make It a Burger
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Mix 1 lb ground chicken breast, 1 chopped red bell pepper, ½ diced onion, 2 cups chopped spinach, ½ cup whole-wheat panko breadcrumbs, 1 egg, salt-free garlic-and-herb seasoning, and minced garlic. Form into 4 patties and grill until cooked. Wrap in lettuce leaves.
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November 17, 2017 at 04:26AM
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