Beaufort Memorial’s executive chef, Michael Ramey, is challenging the notion that healthy food can’t also be delicious and easy to prepare.
Here are three of our chef’s favorite ways to prepare chicken.
- Sauté It! Place a nonstick skillet over medium-high heat until warm. Remove from heat and spray with nonstick cooking spray. Return skillet to heat and add chicken. Cook six to eight minutes on each side, or until done.
- Bake It! Preheat oven to 400 degrees. Spray a baking dish with nonstick cooking spray. Add chicken to dish. Bake, uncovered, for 18 to 20 minutes, or until cooked through.
- Grill It! Preheat grill to medium-high temperature and brush grill grate with oil. Add chicken and cover grill. Cook chicken, turning once, for 10 to 12 minutes, or until done. Use a meat thermometer to ensure chicken has reached 165 degrees.
Use any of these methods to prepare picnic-perfect barbecue chicken recipe below.
Serving size: ½ chicken breast with ½ cup topping
Total prep time: Marinating time + 25 – 35 minutes
4 (5- to 8-ounce) boneless, skinless chicken breast halves
1 cup barbecue sauce (no added sugar)
3 cups coleslaw mix
½ cup coleslaw dressing
2 tablespoons cooked, crumbled bacon
12 round dill pickle slices, chopped
- Place chicken in a shallow bowl. Pour barbecue sauce over chicken; refrigerate 30 minutes or up to six hours.
- Remove chicken from sauce, letting excess drip back into bowl; reserve sauce.
- Sauté, bake or grill chicken.
- Brush or drizzle half of the reserved barbecue sauce over chicken during the first five minutes of sautéing, baking or grilling. Discard the remaining sauce.
- Meanwhile, in a large bowl, combine the coleslaw mix and coleslaw dressing; refrigerate until chicken is done.
- To serve, top each cooked chicken breast with about 1/4 of the prepared coleslaw.
- Sprinkle crumbled bacon pieces and chopped dill pickles over the slaw.
Nutrition per serving: 403 calories, 12g total fat (2g saturated fat, 0g trans fat), 160mg sodium, 36g carbohydrates, 2g fiber, 29g sugars, 44g protein