One chicken breast - Six ways of preparation

For many athletes, skinless chicken breast is the most important food for a reason. You can prepare it quickly and easily. It's not a big drain on your wallet and tastes great with just about anything. In case you're sick of seeing your same old preparations, there's something new for you. Go ahead and try these delicious recipes for four. You'll need 1.5 to 2 pounds of boneless chicken breast halves, plus the easy-to-find ingredients.

1. barbecue picnic chicken

This recipe is for four servings each consisting of 1 chicken breast half and a half cup of ingredients.
Total cooking time: Marinate + 25 to 30 minutes - Prepare 15 minutes.

Ingredients:
- 100 (125 to 200 grams) chicken breast without bones and skin
- 1 cup barbecue sauce
- 3 cups coleslaw mix
- ½ cup coleslaw dressing
- 2 tablespoons cooked, chopped bacon
- 12 dill slices, chopped

Preparation:
1. put the chicken in a shallow dish and pour the barbecue sauce over it; let it soak in the refrigerator for 30 minutes to a maximum of 6 hours.
2. take the chicken breast out of the sauce, drain it into the bowl and set the sauce aside.
Now you can sear, bake or grill the meat. During the first five minutes of searing, baking or grilling, spread half of the sauce from the bowl over the chicken using a brush or drizzle. Discard the remaining sauce.
In the meantime, mix the slaw mix with the dressing in a large bowl. Place the salad in the refrigerator until the chicken is ready. When serving, each portion gets a quarter of this mixture as a garnish.
Spread the crumbled bacon and chopped dill over the salad.
Nutritional values per serving: 403 calories, 12 g fat (2 g saturated fat, 0 g trans fat), 1160 mg sodium, 36 g carbohydrates, 2 g fiber, 29 g sugar, 44 g protein

2. chicken caprese

This recipe is for four servings each consisting of 1 chicken breast half and a half cup of ingredients.
Total cooking time: Marinate + 25 to 35 minutes - Prepare 15 minutes.

Ingredients:
- 100 (125 to 200 grams) chicken breast without bones and skin
- 1 cup plus 1 tablespoon balsamic vinaigrette
- 1 cup cherry tomatoes, quartered
- 100 grams of fresh mozzarella balls
- ½ cup prepared pesto
- ¼ teaspoon coarse salt
- 1/8 teaspoon black pepper
- Optional: Fresh basil leaves

Preparation:
Put the chicken in a shallow dish and pour the balsamic vinaigrette over it. Let it sit in the refrigerator for 30 minutes to a maximum of 4 hours.
Take the meat out of the marinade and throw it away.
3. now you need to fry, bake or grill the chicken breast.
4. in the meantime, in a large bowl, mix the tomato pieces and the mozzarella cheese.
Balls with the balsamic vinegar, the salt and the pepper.
5. to serve, garnish each chicken breast with 2 tablespoons of the prepared pesto as well as
half a cup of the tomato mixture.
If desired, garnish the portions with basil.
Nutritional values per serving: 416 calories, 21 g fat (6 g saturated fat, 0 g trans fat), 780 mg sodium, 6.5 g carbohydrates 1 g fiber, 3 g sugar, 46 g protein

3. chicken breast Florentine style

This recipe is for four servings each consisting of 1 chicken breast half and 1/4 cup ingredients.
Total cooking time: Marinate + 35 to 45 minutes - Prepare 25 minutes.

Ingredients:
- 2.5 teaspoon lemon juice seasoned with pepper
- 100 (125 to 200 grams) chicken breast without bones and skin
- tablespoon pine nuts
- 4 cups loosely chopped fresh spinach
- 1 cup light cream cheese
- ½ cup low fat milk

Preparation:
Sprinkle 2 teaspoons of the lemon juice seasoned with pepper on both sides of the chicken. Press the juice into the meat with your fingers.
2. the chicken is sautéed, baked or grilled.
In the meantime, place the pine nuts in a large non-stick frying pan and fry them over medium heat. Toast them, stirring frequently, until lightly browned after about two minutes. Remove the pine nuts from the pan and set aside.
4. put the spinach in the pan and fry it over medium heat pan until it begins to wilt.
5. in a medium bowl, mix the light cream cheese with the milk until the cream cheese is soft.
Pour the cream cheese mixture into the pan with the spinach.
7. stir and heat the mixture until it is melted nice and creamy. Meanwhile, add half a teaspoon of the lemon juice seasoned with pepper.
8. serve the chicken breast with the spinach mixture on the side.
Spread the toasted pine nuts over the portions. If desired, you can add a bowl of lemon slices.
Nutritional values per serving: 389 calories, 16 g fat (6 g saturated fat, 0 g trans fat), 328 mg sodium, 33 g carbohydrates, 4 g fiber, 5 g sugar, 45 g protein

4. chicken breast à la Tex-Mex

This recipe is for four servings each consisting of 1 chicken breast half and a half cup of ingredients.
Total cooking time: Marinate + 25 to 35 minutes - Prepare 15 minutes.

Ingredients:
- ½ tablespoon smoked paprika
- 2 teaspoons garlic powder
- ¼ tsp coarse salt
- 1/8 teaspoon black pepper
- 100 (125 to 200 grams) chicken breast without bones and skin
- 1 medium avocado, diced
- 1 cup fresh or frozen corn kernels (thawed if frozen).
- ¼ cup sliced roasted peppers

Preparation:
Mix the paprika with the garlic powder, salt and pepper. Set aside two teaspoons of this spice mixture.
Sprinkle the remaining spice mixture over both sides of the chicken. Press the mixture into the meat with your fingers.
Sauté, bake or grill the chicken.
Meanwhile, in a large bowl, mix together the avocado, corn, and roasted peppers.
5. sprinkle the spice mixture set aside over the ingredients in the bowl and stir everything through.
Serve each serving with about ½ cup of the avocado mixture.

Nutritional values per serving: 335 calories, 12 g fat (2 g saturated fat, 0 g trans fat), 348 mg sodium, 16 g carbohydrates, 5 g fiber, 2 g sugar, 41 g protein

5. chicken with fresh bean salad

This recipe is for four servings each consisting of 1 chicken breast half and a half cup of bean salad.
Total cooking time: Marinate + 25 to 35 minutes - Prepare 15 minutes.

Ingredients:
- 100 (125 to 200 grams) chicken breast without bones and skin
- 1 cup plus 2 tablespoons Italian salad dressing
- 1 cup purchased pico de gallo (seasoning sauce made from chopped tomatoes, onions and chili peppers).
- 1 can pinto beans (400 grams), drained and rinsed
- ¼ cup crumbled feta cheese
- ¼ cup chopped green onions

 Preparation:
Place the chicken in a shallow dish. Pour 1 cup of the Italian dressing over the meat. Then let it marinate in the refrigerator for at least 30 minutes and no more than four hours.
Take the chicken breast out of the marinade and let it drain into the bowl. Then you can dispose of the marinade.
Sauté, bake or grill the meat.
Meanwhile, in a large bowl, mix the pinto beans with the pico de gallo and the feta cheese. Finally, add two tablespoons of the Italian dressing.
To serve, garnish each of the four plates with ½ cup of the bean mixture. Slice the finished chicken breast and place over the salad. Finally, you can scatter sliced green onions over the servings.
Nutritional values per serving: 354 calories, 10 g fat (3 g saturated fat, 0 g trans fat), 537 mg sodium, 19 g carbohydrates, 5 g fiber, 5 g sugar, 44 g protein

6. tropical chicken

This recipe is for four servings each consisting of 1 chicken breast half and a half cup of ingredients.
Total cooking time: Marinate + 35 to 45 minutes - Prepare 25 minutes.

Ingredients:
- 100 (125 to 200 grams) chicken breast without bones and skin
- 1 cup teriyaki sauce
- Juice from one lime
- 1 tablespoon olive oil
- 1 cup of a small red onion cut into thin slices
- 1 cup diced fresh pineapple (or about 200 grams chopped pineapple, drained and cut into smaller pieces).
- ½ cup diced roasted peppers
- 1/8 teaspoon coarse salt
- 1/8 teaspoon black pepper

Preparation:
Place the chicken in a shallow dish. Mix the teriyaki sauce with half of the lime juice and pour it over the meat. Then let it marinate in the refrigerator for at least 30 minutes and no more than four hours.
Take the chicken breast out of the marinade and throw it away afterwards.
Sauté, bake or grill the meat.
Meanwhile, in a medium frying pan, heat the olive oil over medium heat. Sauté the onions for two minutes. Then stir in the pineapple, bell bell pepper, and salt and bell pepper. Finally, pour the second half of the lime juice over the mixture in the pan.
To serve, top each portion of chicken breast with the mixture prepared in the pan.
Nutritional values per serving: 277 calories, 8 g fat (2 g saturated fat, 0 g trans fat), 157 mg sodium, 42 g carbohydrates, 1 g fiber, 7 g sugars, 39 g protein