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garougal


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Badass Mother Cluckers
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Badass Mother Cluckers
50 ways to turn a paltry breast into a funky feast

Phillip Rhodes


Chomping on a skinless, boneless chicken breast gives you 23 muscle-building grams of protein for the bargain price of a single gram of saturated fat and 110 calories--and that brings you one step closer to tight abs and lean thighs. Too bad this omnipresent piece of poultry is about as thrilling as Ralph Nader on Larry King Live. The solution: 50 fabulous makeovers for your average four-ounce chicken breast. Each one uses just a few easy ingredients that are probably in your kitchen already, and none take longer than 25 minutes. Try a few; the next time you say something tastes like chicken, it'll be a compliment. See all of WH's mouth-watering recipes.

Wok This Way

THE BASICS For a stir-fry, cut a raw chicken breast into bite-size pieces or thin strips. Cook it in a nonstick skillet or wok over medium-high heat until browned (three to five minutes) and add one of the following groups of ingredients--in the order listed--and cook for five more minutes, stirring frequently.

1. Bell Pepper Mix 1 Tbsp -reduced-sodium soy sauce; 2 tsp sesame oil; 1/2 c green or red bell pepper strips; 1/4 -medium onion, cut lengthwise into strips; 1/2 tsp red pepper flakes

2. Veggie Blend 1 Tbsp hoisin sauce; 2 tsp sesame oil; 1/3 c matchstick carrots; 1/3 c chopped celery; 1 scallion, sliced; 2 Tbsp chopped unsalted peanuts

3. Asparagus & Cashew 1 Tbsp reduced-sodium soy sauce; 2 tsp sesame oil; 1/2 c asparagus tips; 2 Tbsp chopped unsalted cashews

4. Sweet Lemon 1 Tbsp reduced-sodium soy sauce; 1 Tbsp lemon juice; 1 tsp lemon zest; 1 tsp honey; 1 clove garlic, crushed; 1/2 c snow peas; 1 c chopped celery

5. Asian Broccoli 1 whisked egg; 1/2 c (or more) chopped broccoli; 1/4 medium onion, cut lengthwise into long strips; 1/2 tsp red pepper flakes; 1 Tbsp reduced--sodium soy sauce

6. Hoisin Snow Peas 1 whisked egg; 1/2 c snow peas; 1/2 c green or red bell pepper strips; 1/4 onion, cut lengthwise into long strips; 1 Tbsp hoisin sauce

TIP Sesame oil gives stir-fries a distinct flavor. Nutritionally, it's similar to olive oil because it's full of heart-healthy unsaturated fats. (Make sure you get plain, not toasted, sesame oil.) But if you don't have it, use canola or peanut oil, not olive, which goes up in smoke at high temps.

Get Baked

THE BASICS Preheat the oven to 350°F and douse your chicken in sauce, rub it with spices, crust it with goodies, or stuff it with savories. Bake uncovered for 20 to 25 minutes.

SAUCES Watery baths like salsa will do just fine in the oven. But thicker sauces, like barbecue or ranch, must be mixed with water or broth or you'll be left with sticky, blackened char. Use a small baking dish with raised sides to keep the meat swimming.

7. Fiesta 1/3 c salsa

8. Melted Fiesta 2 Tbsp jalapeņo cheese dip, 2 Tbsp salsa, 1 Tbsp water

9. Italian 2 Tbsp marinara sauce, 2 Tbsp water

10. Texas Style 2 Tbsp barbecue sauce, 2 Tbsp water

11. Ranch Dipped 2 Tbsp ranch dressing, 2 Tbsp water

12. Honey Mustard 2 Tbsp Dijon mustard, 2 Tbsp honey, 1 tsp olive oil

13. Spiced Up 3 Tbsp chicken broth; 1 Tbsp mustard; 1 clove garlic, crushed

14. Cream of Mushroom 2 Tbsp condensed mushroom soup, 2 Tbsp water

15. Pesto 2 Tbsp pesto, 2 Tbsp reduced-sodium chicken broth

16. Sweet & Sour 2 Tbsp reduced-sodium soy sauce, 1/4 c crushed pineapple with juice

17. Coconut Curry 3 Tbsp chicken broth, 2 Tbsp light coconut milk, 1/4 tsp curry powder

18. Apple Glaze 1/3 c chicken broth, 1 Tbsp maple syrup, 1 Tbsp apple juice

19. BBQ Sauce 3 Tbsp red wine vinegar; 1 Tbsp barbecue sauce; 1 clove garlic, crushed

20. Hot Stuff 2 Tbsp hot sauce, 2 Tbsp Worcestershire sauce, 1/4 tsp chili powder

21. Herbed Citrus 2 Tbsp lemon juice, 2 Tbsp orange marmalade, 1/4 tsp rosemary

RUBBED Rub these mixtures evenly over each breast, then coat with cooking spray.

22. Chili Covered 1/4 tsp each garlic powder, chili powder, black pepper, and oregano; salt to taste

23. Three-Alarm Fire 1/4 tsp each black pepper, chili powder, red pepper flakes, cumin, and hot sauce

24. Tri-Herb Rub 1/4 tsp each dried basil, rosemary, and thyme; salt and pepper to taste

CRUSTED

Crack an egg into a shallow bowl, whisk it, dip the chicken in it, and then roll the chicken in a plate of one of these coatings:

25. Nut Covered 1/3 c finely chopped nuts

26. Italian Topped 1 Tbsp finely grated Parmesan cheese, 1 Tbsp Italian breadcrumbs, a pinch of black pepper

27. Faux Fried 1/2 c crushed corn or bran flakes

STUFFED

Pound the daylights out of your chicken breast with a meat tenderizer until it's uniformly thin. Then arrange any of the following ingredients on the breast, roll it up, and secure it with toothpicks or kitchen twine.

28. Ham & Cheese 1 slice cheddar cheese, 2 slices deli ham, 1/4 tsp black pepper

29. Stromboli 1 slice mozzarella cheese; 3 slices pepperoni; 3 leaves fresh basil, chopped

30. Pizza 1 slice mozzarella; 1/4 c chopped tomatoes; 3 leaves fresh basil, chopped

31. Spinach Stuffed 1 small handful baby spinach leaves, chopped; 1 Tbsp blue-cheese crumbles; 1 clove garlic, crushed

32. Deli Style 1 slice mozzarella, 1 slice salami, 1 Tbsp chopped roasted red pepper

33. Sun-dried Tomato 1 1/2 Tbsp part-skim ricotta cheese, 1 Tbsp chopped sun-dried tomatoes, 1/4 tsp oregano

34. Mediterranean 1 1/2 Tbsp part-skim ricotta cheese, 1 Tbsp diced olives, 1/4 tsp lemon zest

35. Parmesan Pesto 1 Tbsp pesto, 1 Tbsp shredded Parmesan cheese, 1/4 tsp black pepper

TIP To lock in juices, sear the breast in a hot skillet for 12 minutes per side before baking.

Grill Power

THE BASICS Soak the chicken in these marinades for at least an hour. Heat a grill or place a nonstick skillet over medium-high heat on the stove. Cook for three to five minutes per side.

36. Booze Infused 2 Tbsp bourbon, 1 tsp deli-style mustard, 1/4 tsp black pepper

37. Sweet Booze Infused 2 Tbsp bourbon; 1 tsp honey; 1 clove garlic, crushed

38. Red Wine Dressed 2 Tbsp red wine; 1 tsp barbecue sauce; 1 clove garlic, crushed

39. White Wine Dressed 2 Tbsp white wine; 1 clove garlic, crushed; 1/4 tsp thyme

40. Rich & Creamy 2 Tbsp plain yogurt, 1/4 tsp dill

41. Curry Cream 2 Tbsp plain yogurt, 1 tsp olive oil, 1/4 tsp curry powder

42. Margaritaville 2 Tbsp lime juice, 1 tsp olive oil, 1/4 tsp cilantro

43. Cumin & Lime 2 Tbsp lime juice, 1/4 tsp cumin, 1/4 tsp red pepper flakes

44. Lemon Zest 2 Tbsp lemon juice, 1/4 tsp lemon zest, 1/4 tsp black pepper

45. Balsamic Herb 2 Tbsp vinaigrette, 1/4 tsp rosemary

46. Ginger Spiced 2 Tbsp orange juice, 1/4 tsp powdered ginger, 1/4 tsp cilantro

47. O-juiced 2 Tbsp orange juice, 1 Tbsp hoisin sauce, 1/4 tsp red pepper flakes

48. Soda Popped 2 Tbsp cola, 1/4 tsp black pepper

49. Red Pepper Pop 1 Tbsp reduced-sodium soy sauce, 1 tsp sesame oil, 1/4 tsp red pepper flakes

50. Hawaiian Punch 2 Tbsp pineapple juice; 1 clove garlic, crushed; 1/4 tsp black pepper

TIP Mix the marinade ingredients well in a resealable plastic bag, drop in the chicken, seal, shake, and refrigerate.

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disco strangler


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i think i'll print this and put up on the fridge at home. we really eat A LOT of chicken, but get really burned from the same rotation...

Thanks for sharing the ideas!

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Woo Hoo


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I'm printing this too! With a bigger kitchen I may just try this cooking thing again wink

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garougal


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I printed it too - a coworker shared it and the ideas are GREAT! I'm glad you find it useful! smile

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JD The Jazz Doctor


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I feel like chicken tonight like chicken tonight.smile

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Jeremy Riggs


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This is great! Thanks for posting.

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garougal


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JD The Jazz Doctor wrote:

I feel like chicken tonight like chicken tonight.smile



That's funny JD because I would've guessed you're more of a jive turkey than a chicken. nod.gif



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JD The Jazz Doctor


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garougal wrote:

 

JD The Jazz Doctor wrote:

I feel like chicken tonight like chicken tonight.smile



That's funny JD because I would've guessed you're more of a jive turkey than a chicken. nod.gif

 



 I can read this! Do you...does she know that I can read this!!! angered.gif 



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"And like Web, I enjoy throwing JR under the bus.  Problem is, it's usually under the special bus that I ride every day". Ghostdancer 12-18-09
garougal


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JD The Jazz Doctor wrote:

garougal wrote:


JD The Jazz Doctor wrote:

I feel like chicken tonight like chicken tonight.smile



That's funny JD because I would've guessed you're more of a jive turkey than a chicken. nod.gif




 I can read this! Do you...does she know that I can read this!!! angered.gif 



Squawk squawk squawk! You know you set yourself up for that one, right? laughing.gif



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Woo Hoo


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16. Sweet & Sour 2 Tbsp reduced-sodium soy sauce, 1/4 c crushed pineapple with juice



I made this last night. I improvised as I was making a much larger dinner but hubby said that he liked it. I think it may needed more pineapple juice.

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disco strangler


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28. Ham & Cheese 1 slice cheddar cheese, 2 slices deli ham, 1/4 tsp black pepper


I did this on the grill last night, and the family said it's a keeper! I used chipotle cheddar cheese and canadian bacon.

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You should fear anything that can bleed for seven days without dying...  (as told to Mr. DS on 3-12-10)
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