Chicken! Chicken! Chicken!

If I was ever stuck on a deserted island and the only meat that was available was chicken, I would be set. Chicken is one of the most versatile meats and is featured in many different cultural foods around the world.  Here are some basic techniques for cooking chicken just in case you had some chicken that needs “fixin.” 

Chicken Ramon Stir-Fry

Ingredients:  

•            1 package (3 ounces) ramen noodles

•            1-1/2 cups hot water

•            8 ounces boneless skinless chicken breasts (cut into 2-inch strips)

•            2 teaspoons canola oil (or olive or peanut oil)

•            1 large green pepper (cubed)

•            2/3 cup chopped onion

•            1 garlic clove (minced)

•            1/2 cup reduced-sodium chicken broth

•            2 teaspoons reduced-sodium soy sauce

•            1 teaspoon salt-free seasoning blend

•            1 small tomato (cut into wedges)

Cooking Steps.  

1.)  In a bowl, place noodles in hot water for 2 minutes

2.)  Drain noodles and set aside

3.)  Discard seasoning package or save for another use

4.)  In a large nonstick skillet, stir-fry chicken in 1 teaspoon of canola oil (or other) until it’s no longer pink. Then remove and keep warm

5.)  Stir-fry the green pepper, onion and garlic in remaining oil until crisp-tender.

6.)  Add the chicken, broth, soy sauce, seasoning blend and noodles

7.)  toss gently.

8.)  Add tomato;

9.)  heat thoroughly

Heath Facts:

One serving (2 cups) equals 419 calories, 14 g fat (5 g saturated fat), 66 mg cholesterol, 590 mg sodium, 39 g carbohydrate, 3 g fiber, 33 g protein. Diabetic Exchanges: 3 lean meat, 3 vegetable, 1-1/2 starch, 1 fat.

Baking
Preheat your oven to 350°F and bake the chicken breast for 20 to 25 minutes, or until an internal roasting thermometer reaches 170°. Don't overcook it. An overcooked, dried-out chicken breast won't give you salmonella, but you still probably won't want to eat it. Also, quickly searing the breast in a hot skillet will help avoid dryness because it locks in the bird's juices.

Sauced

Watery ready-made sauces like salsa will bake fine—some of the liquid will boil away as the chicken bakes. But thicker sauces, like barbecue or ranch, need water or broth mixed into it, otherwise you'll be left with a sticky, blackened char. Use a small baking dish to keep the meat covered with sauce.

Different sauces you can try:
1. 1/3 c salsa

2. 2 Tbsp jalapeño cheese dip, 2 Tbsp salsa, 1 Tbsp water

3. 2 Tbsp marinara sauce, 2 Tbsp water

4. 2 Tbsp barbecue sauce, 2 Tbsp water

5. 2 Tbsp ranch dressing, 2 Tbsp water

6. 2 Tbsp Dijon mustard, 2 Tbsp honey, 1 tsp olive oil

7. 3 Tbsp chicken broth; 1 Tbsp mustard; 1 clove garlic (crushed)

8. 2 Tbsp condensed mushroom soup, 2 Tbsp water

9. 2 Tbsp pesto, 2 Tbsp reduced-sodium chicken broth

10. 3 Tbsp chicken broth, 2 Tbsp light coconut milk, 1/4 tsp curry powder

11. 3 Tbsp red wine vinegar; 1 Tbsp barbecue sauce; 1 clove garlic, crushed

12. 2 Tbsp hot sauce, 2 Tbsp Worcestershire sauce, 1/4 tsp chili powder

13. 2 Tbsp lemon juice, 2 Tbsp orange marmalade, 1/4 tsp rosemary

Remember, make cooking original and your own. These recipes are just starting points. Try mixing and matching and coming up with your own recipes. The important thing is that you’re eating healthy.

- The News Reel from yo boy D.Hill

Information for techniques by:

Men's Health: http://www.menshealth.com/fitness/50-ways-prepare-chicken-breast#ixzz25iLve6Br

Taste of Home: http://www.tasteofhome.com/Recipes/Ramen-Noodle-Stir-Fry