Sunday, July 3, 2011

some thoughts on healthy eating

Don't let those filthy hippies confuse you, healthy food can be easily incorporated into your diet without making tofu a staple.

Here is a delicious marinade recipe for plain ol' chicken breasts:

4 boneless, skinless chicken breasts [preferably organic]

3 Tbsp Rice Vinegar
1 Tbsp Honey
1 tsp dried Oregano
1/8 tsp ground Turmeric
1/2 tsp ground Chipolte pepper [reduce to 1/4 tsp for milder spice]
1/8 tsp Sweet Paprika
1 Tbsp Kosher Salt
3 turns cracked Black Pepper [or roughly 1/8 tsp]
2 Tbsp Extra Virgin Olive Oil

  • With the exception of the chicken, whisk all of the ingredients together in a medium bowl.
  • Place the chicken in a gallon sized ziploc bag and pour the entire contents of the bowl into the bag.  Use a rubber spatular to make sure you get every last bit of goodness out of that bowl and into the bag with your chicken.
  • Seal the bag, and be mindful to squeeze as much air out of the bag as possible.  Once the bag is sealed, rub the chicken and marinade around together, making sure each breast is completely coated.  Marinate, in the refrigerator, for at least 1 hour, but for no longer than 24.
To cook:
  • Preheat a grill, or grill pan, to medium-high heat [if low is 1 and high is 10, med-high should fall at right about 7-7.5].
  • Remove chicken from the fridge and allow to come to room temperature [about 12-15 minutes].
  • Lightly grease the grill and place the chicken on it, let the chicken sit, undisturbed, for about 4 minutes, then rotate the breast 90 degrees and allow to sit, undisturbed, for about 3-4 minutes; when you flip the chicken over you should have some impressive looking grill marks.  Allow the chicken to cook on the bottom side for about 5 minutes.
  • Remove the chicken from heat and allow to rest at least 5 minutes before cutting and serving.
*the times for this recipe are based on thick breasts, un-pounded chicken breasts. If using thin slice breasts [scaloppini] reduce the cooking time by half, if using only tenderloins reduce the cooking times by 1/3. 

These chicken breasts would be great with a light, and crisp red leaf romaine salad and some crumbled feta, or you can use them to make elegant chicken sandwiches.  The possibilities are endless... its chicken!


  1. YUMMY! WOW. Our (Miriam and me) mom made these chicken breasts today and she swears the only modification she made was to use maple syrup instead of honey (she didn't have honey on hand). I don't know how long she marinated the breasts for and I am assuming she used organic breasts, but this recipe is a keeper. I would love this chopped up and put in a salad with arugula, pink lady apples and a little sheep milk cheese. maybe even some hard aged gouda. A little olive oil and sea salt to finish it and a sprinkle of could also use mango with this chicken. it's versatile and freakin good.

  2. I meant a sprinkle of Maldon (not sea salt and maldon- they are one and the same)

  3. Day 2 on the chicken: I am not saying this because she's my sister, but these breasts are good. today I am having them for lunch with shredded brussel sprouts with quinoa. Sister, you should make a section in your cook book called easy staples or something like that- these breasts belong there. I am sending you a recipe for a salad I had last night (Nadia's friend made it). It would go so well with the breasts.

  4. I was surprised with how well the chicken breasts came out also! You know I am an avid chicken breast hater, but the marinade kept them nice and moist, instead of the usual torrid, dried out chicken breast. The honey and the chipolte lend a nice barbecue essence without needing the heavy, sugary bbq sauce from the bottle.