college student here! I need help cooking!

strive2behealthy

So, instead of buying "just chicken" from Trader Joes, (which, by the way.. is packed with sodium), I have been buying bare chicken breasts and weighing them with a food scale. But I don't put any sauce, I just put them right on the rack and into the oven.. and it's dry. Lol. I want some good healthy recipes for chicken breasts!

Also, any kind of sauces for brocolli too?

LeeLee0415

I usually use Lawry's hawaiian marinade on chicken breast and pan fry it but no oil, maybe a spray of pam. Its delicious and only 20 calories per tablespoon. And for broccoli I would recommend either soy sauce or gravy, but all I use is butter and sometimes a dash of salt. Lawry's have other marinades as well.

cgfol1

I poach chicken breasts, it keeps them beautifully moist.
Bring a pot of water to boil with enough water to cover the chicken.
Once boiled, put the chicken in with any mixed herbs and some bay leaves and let simmer for 10 mins.
Turn off the gas and leave to sit in the water for 15-20 minutes.
Easy!!

nikinyx6

I put chicken breasts in a frying pan, with a little bit of jam or jelly for sweetness, and a dash of soy sauce to add salt. Cover them with a tight lid, and simmer for about 30 minutes, turning once halfway through. the cover and liquid keep the chicken nice and moist

marie_25m

You can put salt pepper and dry basil leaves on it and cook it on a pan with a little bit of water and 1 tsp of olive oil...msybe 2 tsp of white wine...it wont be dry. or cook it in the oven but try to cover it with aluminum foil...it will be soft and it will take less time to cook. you can add the lemon pepper seasoning too.

cmeade20

Another methd to keep them juicy is to sear them. In a pan or on the grill cook one side so jsut the outer layer is cooked and flip it and do it on the other side. It locks the juices inside while the inner part of the breast is cooking.

Sauces
http://www.thegraciouspantry.com/category/sauces-and-gravy/

http://ohsheglows.com/recipage/?recipe_id=6002255

Brittmy

My go to: I usually spray pan with olive oil spray, cut up the chicken, and put it in the pan with pepper, garlic powder, a little bit of dill and some rosemary. Then i add some mushrooms and just let it all cook. The mushrooms will keep it from getting dry. It is really tasty and low cal. You can season pretty heavy too, if you want more flavor.

For broccoli and other green veggies, this is weird but I will boil them, and then put in one of those creamy baby bell swiss cheese wedges (50 cals and also good on crackers) in there mixed around, and sprinkled with dill weed. It was inspired by this creamy pasta i had once. I usually do that with asparagus though.

jess1992uga

Spray pan and cook in skillet. Cook ahead all of them and then you can use them throughout the week in fajitas and stuff. I like all of mine seasoned with Cayenne pepper, but you can use plain and season for different dishes. All time favorite though is to put them (already cooked) in with brocolli slaw and splash of soy sauce to make a stir fry
Also really good if don't pre-season is to chop up and put on bagel (or toast) with granny smith apple. I hear adding honey is good too.
I think the big problem is that you are putting them in oven. As an animal science major we learn a lot about the cooking of the meat and searing if the best to seal in the juices. Ovens cook from inside out so there is no seal for the juice. When you drop in hot pan though it creates seal

cmeade20

My go to: I usually spray pan with olive oil spray, cut up the chicken, and put it in the pan with pepper, garlic powder, a little bit of dill and some rosemary. Then i add some mushrooms and just let it all cook. The mushrooms will keep it from getting dry. It is really tasty and low cal. You can season pretty heavy too, if you want more flavor.

For broccoli and other green veggies, this is weird but I will boil them, and then put in one of those creamy baby bell swiss cheese wedges (50 cals and also good on crackers) in there mixed around, and sprinkled with dill weed. It was inspired by this creamy pasta i had once. I usually do that with asparagus though.

Sometimes I brown ground chicken or turkey with pepper strips and make some rice. When there done and still hot I throw wedge or two of the queso laughing cows in and mix it up so it melts. Really yummy.

emyishardcore

You should stir fry the chicken w/ some frozen veggies from costco. Use ms.dash,ground pepper, and other spices. And then choose a sauce such as teryaki. It tastes amazing

technogal63

Buy chicken thighs/legs/breasts (whatever is on sale) and cook in crockpot with enough salsa to cover chicken, for 4-6hrs on low. Mango salsa is especially good -shred and serve over rice or in burritos/tacos. Inexpensive and yummy - makes enough for several meals.

zrmac804

I cook chicken in the slow cooker with some veggies and sauce. It's delicious and there are no worries about overcooking.

saraann4

Possibilities are endless. Buy a marinade and grill them. Boil them. Make breaded chicken (or chicken nuggets) using panko or bread crumbs and pan fry with a little EVOO. You could put them in a pan with a can of cream of chicken/celery/mushroom and just let them cook.

magj0y

The trick to cooking isn't so much as what you put on it, but the time/temp.

I cut chicken breasts in as even as possible strips at an angle (3 per breast)

I bake them, uncovered, 375 for about 15-20 minutes depending on the thickness. sometimes more.
**This is with just a basic seasoning, sometimes a marinade.

endlesoul

They are easy to over cook, if at all possible invest in a meat thermometer . They are wonderful and really take the guess work out of cooking meat/poultry. I have had this one for years.

http://www.amazon.com/Taylor-1470-Digital-Cooking-Thermometer/dp/B00004XSC5/ref=sr_1_3?s=kitchen&ie=UTF8&qid=1350276121&sr=1-3

BelindaDuvessa

Foil packets......seriously. Especially just for cooking for yourself, they are awesome.

As for sauces.....I'm not big on sauces, personally. If you go to the seasonings aisle in your grocery store, they should have some McCormick packets. The one I like is for Rosemary Chicken and potatoes. So good.

kristenstejskal

another college student..bump!

mrook2009

bump

strive2behealthy

bumpity bump bump lol

abeni117

Hello-
Saw your post, here are some great tips.
1) buy Simple Seed Basmati Brown rice, 140 cal per 1/4 cup, you can make that... .grill your chicken breast (after letting it marinate over night with lime) grill in pan with red peppers and onions ! ...once chicken and veggies threw cooking- add to rice with 3 table spoons of soy sauce...BAM delicious home made grilled chicken brown rice stir fry

krickeyuu

Chicken breast marinade: 1/4 c. lemon juice, 1 clove minced garlic, dash red pepper flake, 1/2 tsp dried italian herbs. salt and pepper. Marinate for 2 hours. Cook in skillet or grill pan with a little olive oil. Cook on one side and then on the other until jiuces run clear when pierced with a knife.

Broccoli: In saucepan with lid steam broccoli in 1/4 cup water, 1 tbsp olive oil, 1 clove garlic sliced pinch red pepper flakes, salt and pepper. Steam about 3-5 minutes.

JennKie1

If you just brush the chicken with a tiny bit of olive oil and sprinkle it with salt and pepper, it won't be dry and it tastes great! Olive oil is good for you (in moderation of course).

AngelRobbie

Bump! Great ideas, keep 'em comming!

CarlieeBear

My favorite "lazy" chicken is to line a baking sheet with foil, put boneless skinless chicken breasts on the pan. Sprinkle them with Morton's Season All seasoning salt (blue container). Bake at 350* until it's done. Don't overcook. Overcooked chicken breasts are dry. Don't undercook, 'cause that's not tasty or safe

3dogsrunning

Another methd to keep them juicy is to sear them. In a pan or on the grill cook one side so jsut the outer layer is cooked and flip it and do it on the other side. It locks the juices inside while the inner part of the breast is cooking.

This is our go to way to make a quick, tasty meal.

Heat olive oil in a pan (one that can go in oven too) over medium heat, make sure you let it heat up, the pan needs to be hot. Took me awhile to master that, I am too impatient. Season the breast with whatever, we use just a little salt and pepper, or cayenne pepper, or any mix of spices ( my husband basically just grabs whatever is close and it usually works). Place in pan, 3 minutes a side. It should be pretty brown, then right into a pre-heated over at 375 for 8 or so minutes, depending on thickness of the breast. You need to let it sit a few minutes before cutting. We usually eat this with a rice, salad or sweet potato and veggies.

strive2behealthy

omg you guys ROCK. i can't wait to test these out

MartialPanda

My first question is why you're just looking to eat chicken and broccoli. I'm hoping some carbs are there. I would suggest brown rice. Sidenote - i'm a college student as well. Food should always taste good no matter what.

There's a couple of things i do. When i get a ton of chicken breasts i'll sear them off initially on the grill or pan (with salt and and other spices) at the same time i let the oven get to 350 degrees. Place the chicken onto a baking pan and pour some liquid on the bottom. You can put water (bland) or chicken stock ( delicious) or red wine (the best). If you're going to put wine. I would suggest a mix of chicken stock and wine and add some veggies and roast them off with it.

Broccoli is awesome when they are blanched with salt and cooked slightly with butter and spices or just some cheese.

You need to have protein, carbs, and fat. When you have a balanced mix of all of those you not only eat something delicious but nutritious as well.

Hope that helped

MissB0949

Oven bags or foil pouches. You can find cheap George foreman grills at garage sales/thrift stores. If you haven't tried sriracha on your chicken you are missing out.

wordena

Buy a $20 rice cooker. Yes you can cook meat in there, and anything else for that matter. Place all parts of meal into cooker, add a small amount of water, and press cook. Plus everything is steamed, so it is extremely moist. No add fats needed unless you want them. Best purchase I've ever made. Its the fast version of a slow cooker.

tekwriter

My advice to go with all the other wonderful ideas is just to never overcook the chicken because then it will be dry and tasteless no matter what. I would also like to add baked broccoli is great. Just take florets and spray them, sprinkle with spices and bake along side the chicken. It has a more intense flavor.

es2189

Check out biggirlssmallkitchen.com. Lots of great low-cal recipes for when you are young and limited on space/equipment/etc.