As you’re working on that next assignment for class, a familiar grumble tells you that your body needs food. What do you do when hunger hits?
Story by Sunny Kim
Illustrations by Jesus Acosta
Here are three easy ways you can make breakfast, lunch and dinner using chicken breasts and a couple of simple, healthy ingredients from your local grocery store.
Breakfast: Chicken Greek Salad
What’s a better way to start your morning than with some fresh greens? Go to your local market and buy the following items to make your quick and delicious easy, healthy and delicious chicken greek salad.
Ingredients
2 cups lettuce
2 cups spinach
¼ cup red, yellow and green mini bell peppers
¼ cup almonds (alternative: sweet almonds)
¼ cup raisins
¼ cup strawberries
¼ cup blueberries
1 cup ranch dressing
1 chicken breast, chopped
How To Cook
Dice mini bell peppers into cubes.
Chop strawberries.
Mix 4 cups of water and 2 teaspoons of salt in a bowl.
Insert chicken breasts into bowl and let it sit for 15-20 minutes.
Put chicken breast onto paper towel and pat dry.
Put some salt and pepper on the chicken breast.
Cook the chicken breast in a frying pan on medium heat on one side for 5 minutes and then the other for 15 minutes.
Let chicken breast rest for 5 minutes.
Slice chicken breast and mix all ingredients together in a large bowl.
Now you have a healthy and wholesome breakfast with an even portion of fruits, vegetables and chicken.
Tip: Always brine your chicken before cooking. Brining is simply soaking your chicken breasts in 4 cups of water and 2 teaspoons of salt for 15 minutes. This process is super easy and simple and it can make your chicken breasts super soft and juicy.
Lunch: Chicken Pasta
After a few morning classes, it’s time to work through your government essay due tomorrow. Yet, time ticks by and soon enough, you’re hungry again for lunch.
Ingredients
1 chicken breast, chopped
2 cups spaghetti pasta
4 cups tomato sauce
1/16 cup diced garlic
How To Cook
Tip: Always soak your chicken breasts in salt water beforehand for 15 minutes for a fuller, juicier taste. Here’s how to do it.
Mix 4 cups of water and 2 teaspoons of salt in a bowl.
Insert chicken breasts into bowl and let it sit for 15-20 minutes.
Put chicken breast on paper towel and pat dry.
Put some salt and pepper on the chicken breast.
Cook the chicken breast on one side in a frying pan for 5 minutes and then the other for 15 minutes.
Let chicken breast rest for five minutes, and cut into bite-size pieces.
After this process, the rest will seem like a breeze.
Cook pasta for 20 minutes in hot salt water until cooked.
Place chopped pieces of garlic onto frying pan on low to medium heat.
Add in pasta and chicken breast pieces to serve.
Dinner: Chicken & Brussels
After lunch, you decide to take a break and start watching an episode of Stranger Things. One, two, three… several episodes in, you are alarmed to find out that you’re hungry, again, and now it’s time to make a filling dinner to avoid that midnight snack.
If you’re sick of eating out, try a chicken and brussel sprouts recipe for dinner.
Ingredients
1 chicken breast, chopped
2 cups rice (optional)
½ cup red potatoes
¼ cup chopped brussel sprouts
¼ cup white onions
½ cup red, yellow and green bell peppers
How To Cook
For the chicken breasts:
Mix 4 cups of water and 2 teaspoons of salt in a bowl.
Insert chicken breasts into bowl and let it sit for 15-20 minutes.
Put chicken breast onto paper towel and pat dry.
Put some salt and pepper on the chicken breast.
Cook the chicken breast on one side in a frying pan for 5 minutes and then the other for 15 minutes.
Let chicken breast rest for 5 minutes.
Now it’s time to cook your veggies.
Scoop cleanly cut brussels into a pot of boiling water and let cook for 2 minutes.
Mix butter, peppers and a pinch of salt with brussels into the pot at a low boil or simmer.
Cook potatoes, onions and bell peppers in a saucepan, until potatoes are fully cooked, and serve with a side dish like the rice mentioned above.
Surprised by how easy it is to make three meals with just chicken breasts? The key is brining, which is to submerge your chicken breasts in salt water for 15 to 20 minutes to give it a tender, juicy taste. If someone like me, who is not a skilled cook can do it, you can do it too.
