The Best Skinless Boneless Chicken!

I think making great, juicy skinless, boneless chicken is an art. It takes a lot of trial and error to find what is best for you depending on your bakeware, available chicken (what type and how thick your pieces are), and oven temperature (since some ovens are just a bit different). I also strongly recommend spending the money on really fresh, organic, air-chilled chicken from the butcher's case (vs. a package) - it makes a BIG difference.

Once you have great ingredients the rest is pretty quick and easy for weeknight dinner. Here are 2 ways that I recommend, both with similar approaches:

Ingredients/Shopping List: skinless boneless chicken (however much you need), olive oil, 1-2 fresh lemons, salt/pepper, fresh garlic (optional), dried oregano. For Italian Chicken, also buy: a jar of tomato sauce and/or basil leaves

Mediterranean Chicken:
1. Preheat oven to 400-degrees.
2. In a clear glass baking dish, put your chicken breasts with enough space in between so they're not touching (or, you can put the chicken in a large ziplock bag to combine the ingredients in the next steps and THEN put the seasoned chicken in the dish).
3. Drizzle a bit of olive oil over each piece, then squeeze the juice of 1-2 lemons (I use about 1/2 lemon for every 2 pieces of chicken).
4. Put a little sea salt and fresh cracked pepper over each (or whatever salt/pepper you have), then dash some dried oregano over each piece to your preferred taste (a lot or a little).
5. Optional: put a couple cloves of fresh, minced or pressed garlic on top of each of the pieces.
6. Toss the seasoned chicken all around in the dish so the chicken is coated on both sides (or, again, you can toss all the ingredients in a large ziplock bag with the chicken to coat, then put in the glass dish.)
7. Cook in the preheated 400-degree oven for about 30 minutes (just check that the fattest end of the chicken breast has no more pink but is still nice and juicy.) VOILA! Note: the chicken is not going to be browned, but it is cooked.

I usually serve this over quinoa or whole-grain pasta with some sauteed kale and Parmesan, or with a side of brown rice and the steamed or sauteed veggie of your choice.

Italian Chicken - Almost the same as the approach above, but adds some tomato sauce and basil:
1. Preheat oven to 400-degrees.
2. In a clear glass baking dish, put your chicken breasts with enough space in between so they're not touching.
3. Drizzle a bit of olive oil over each piece, then squeeze the juice of 1-2 lemons (I use 1/2 lemon for every 2 pieces of chicken).
4. Put a little sea salt and fresh cracked pepper over each (or whatever salt/pepper you have), then dash some dried oregano over each piece to taste.
5. Pour about 1/3 jar of a healthy tomato sauce (for every 2 pieces of chicken) over the top. Note: I choose an all natural tomato sauce with no sugar added and low sodium that also has basil included - but you can buy whatever you prefer.
6. Lift the chicken pieces up a little so the juices and olive oil run underneath the chicken pieces in the dish (or, you can toss all the ingredients in a large ziplock bag with the chicken to coat, then put in the glass dish.)
7. Cook in the preheated 400-degree oven for about 30 minutes (just check that the fattest end of the chicken breast has no more pink but is still nice and juicy.) VOILA!

Again, serve this dish with whatever sides you like!

Healthy Spaghetti & Meat Sauce

I love finding new, healthy ingredients. My current healthy favorite is rainbow chard and lacinato kale. I like to work them into all sorts of dishes as a way to get our leafy greens. Here is one quick 2 pot dish I made up the other night. Super quick and very healthy!

Ingredients:
1 bunch of lacinato kale (remove large center ribs and stems, cut crosswise into 1/2-in slices)
2-3 cloves of fresh minced garlic
1/2 medium onion, chopped
1 container of mushrooms, sliced
Dash of olive oil
1 lb. of ground buffalo, turkey, or chicken
1 can of organic, salt-free diced tomatoes or healthy tomato sauce (low or no sugar)
1 package of healthy pasta (quinoa, multigrain or whole wheat)
Dash of oregano and/or dried or fresh basil

Directions:
1. Put water on the stove to boil
2. Meanwhile, brown meat in a big pot (or dutch oven) over medium-high heat until nearly all pink is gone
3. Turn down heat to medium, toss 1/2 chopped onion in with the browned meat and cook until the doneness you like
4. Toss in minced garlic and continue to sauté until fragrant (just a minute or two)
5. Add a dash of olive oil and chopped kale to the pot of meat (it will take up the whole pot but cooks down quickly) - add a bit of salt and pepper here if you'd like. Stir to combine
6. Meanwhile, add pasta to boiling water and cook according to box directions
7. After kale wilts down, add can of tomatoes or about a cup of sauce
8. Add oregano, basil or spices of your choice
9. Simmer sauce until pasta is ready
10. Serve meat sauce over pasta and top with parmesan cheese

Skinny Greek Chicken

This is a fast, easy and super healthy dinner for two - great for a work-night after a stop at the gym. I call it "Skinny Greek Chicken" but, it's really Chicken Souvlaki with Tzatziki Sauce to be accurate.

Ingredients for skewers:
3 tbsp. fresh lemon juice
1 1/2 tsp. chopped fresh or 1/2 tsp. dried oregano
2 tsp. olive oil (I have skipped this before to be extra-lean)
Dash of salt
3-4 garlic cloves, minced
3/4 lb. skinless, boneless chicken breast, cut into 1-inch pieces
1-2 medium zucchini, quartered lengthwise and cut into 1/2-inch thick slices
Cooking spray
4-6 wooden skewers - I usually let them soak in water while I'm prepping the food

Ingredients for Tzatziki Sauce:
1/2 cup, peeled, seeded and shredded cucumber (I don't bother to seed to save time)
1/2 cup plain low-fat or non-fat yogurt
1 tbsp. fresh lemon juice
Dash of salt
1 garlic clove, minced

Directions:
1. For skewers, combined the first 5 ingredients in a Ziplock plastic bag; seal and shake to combine.
2. Add chicken pieces to the bag; seal and shake to coat.
3. Marinate chicken in refrigerator for 30 minutes, turning once (or just put in the 'fridge long enough to chop the zucchini and make the sauce).
4. Make the Tzatziki Sauce and refrigerate while you cook the chicken and zucchini.
5. Remove chicken from bag and discard the marinade.
6. Thread the chicken and zucchini, alternately, onto each of the 4-6 skewers.
7. Heat a grill pan coated with cooking spray over medium-high heat. Add skewers and cook them 8 minutes, or until the chicken is done, turning once.
8. Remove sauce from refrigerator and place on plate with skewers for presentation. Enjoy!