How To Grill The Juiciest Grilled Chicken Breast
What Nutrients Are In Chicken Breast
Chicken breasts are a great source of the essential nutrient choline, providing 13% of your daily value in one serving. Choline is necessary for cognition, memory, mood, muscle control, and other neurological functions. It’s also crucial to fetal brain development and protective against non-alcoholic fatty liver disease and heart disease.
How Do Chicken Breast Nutrition And Calories Stack Up
According to the USDA, a 3.5-ounce serving of roasted chicken breast without the skin contains:
- Calories: 165
Now consider the differences when you keep the skin on:
- Calories: 197
- Fiber: 0 g
- Sodium: 71 mg
As you can see, keeping the skin on doubles the fat and saturated fat content, but adds a modest number of caloriesabout 30.
One key thing to remember is that these numbers are for a 3.5-ounce serving. Thats slightly more than half of the average chicken breast. This is what youll get for a whole, boneless, skinless chicken breast:
- Calories: 284
- Fiber: 0 g
- Sodium: 127 mg
So if you eat the whole thing, youll be getting a LOT more proteinbut also way more calories and fat.
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Why We Love This Grilled Chicken Breast Recipe
- Quick And Easy. All you need is chicken breast, some oil, a few spices, a ziplock bag, and a grill! It doesnt get much easier than that with almost little to no cleanup at all!
- BBQ Season Ready. Perfect for that backyard BBQ with the family. Serve this easy grilled chicken breast as is with your favoritepotato salad andcoleslaw. Or, you can serve them on a bun topped with all the fixings and some yummyhomemade mayonnaise orBBQ sauce.
- Meal Prep Made Easy. This easy chicken breast recipe is the perfect healthy protein for meal prep that is low carb, keto, and gluten-free! Just add your favorite salad greens or roasted veggies and you are all set for the week.
Is There A Difference Between Fresh And Frozen Chicken Breast
Opting for fresh poultry when you can is optimal since nutrients may be lost during freezing and thawing. However, both are still good choices. It’s more essential that you check frozen meals made with chicken for key nutritional stats, like real, whole foods in the ingredients list and 300- to 400-calorie servings with less than 500mg of sodium and 5g of saturated fat.
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Benefits Of B Vitamins
Chicken breast is an excellent which provide many health benefits for your body. With a niacin content of 14 milligrams , one 4-oz serving supplies 100 percent of the daily recommendation for adult women and 90 percent RDA for men, according to the recommendations on MedlinePlus.
Niacin provides your body with energy and aids in nerve function and your digestive system. Grilled chicken also is a rich source of vitamin B-6, with 1.3 mg, providing 100 percent RDA. Vitamin B-6 is essential for formation of red blood cells and helps keep skin healthy, says Merck Manual. Other B vitamins contributing to grilled chicken breast nutrition include thiamin, riboflavin and vitamin B-12.
How Many Calories Is 4 Oz Grilled Chicken Breast
by3 juillet 2021, 4 h 18 min3.2k Views
The calories in a 4-oz chicken breast amounts to 171 calories, although any sauces or marinades you use on the chicken will add to the calorie count. No need to drag out your food scale to measure out a 4-oz. portion: this serving size of grilled chicken breast is approximately the size of the palm of your hand.
Furthermore, What is 4 oz chicken breast?
A 4 oz chicken breast is roughly about the size of the palm of your hand minus your fingers. Usually when you buy raw chicken it comes in breasts. About half of one of those breasts is 4oz.
Additionally, How many calories is 2 oz of grilled chicken breast?
There are 106 calories in 2 ounces of boneless, skinless Grilled Chicken .
Also How many calories are in plain grilled chicken?
A 3.5-ounce serving of chicken breast provides 165 calories, 31 grams of protein and 3.6 grams of fat . That means that approximately 80% of the calories in chicken breast come from protein, and 20% come from fat. Keep in mind that these amounts refer to a plain chicken breast with no added ingredients.
Simply so, What are the nutrition facts for 4 oz of boneless skinless chicken breast?
4 Ounces Skinless Chicken Breast
- ounces
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Will Eating Chicken Breast Help Me Lose Weight
There’s no magic secret for weight loss, but diets that include nutrient-dense sources of lean protein like chicken breast are universally linked to weight management and reduced risk of chronic disease. The key: Limit breaded and fried chicken . These can add calories from saturated fat and refined carbs, derailing your weight-loss efforts. Your best bet is to start small and keep it simple: Add grilled or rotisserie chicken breast to salads, sandwiches, soups, and stir-frys as a recipe mainstay.
Easy Grilled Chicken Breast Recipe
Grilled chicken breasts sometimes get a bad rap for being dry, tough, and boring. But the truth is, it really has nothing to do with the chicken itself. Its all about the cooking method. And this is one of the easiest grilled chicken breast recipes that is going to show you how simple it is to make perfectly grilled tender and juicy chicken breasts.
With my delicious marinade, a hot grill, and a little patience when it comes time to flip the breasts, you can have moist yummy chicken in no time! The marinade is composed of basic ingredients that help to elevate the flavor of the chicken as it is grilling. Its just so darn tasty and Im going to teach you how easy it is to make!
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How To Make Sure The Chicken Breast Is Juicy
Now that your chicken breasts are trimmed, its time to ensure they are juicy.
While some people like to use marinades, I find the brine method works much better. Marinades are generally made with oil and vinegar and flavor enhancers like soy sauce and garlic.
Those do a great job at flavoring the meat, but they dont necessarily make it juicy. And if you leave your chicken in an acid-based marinade for too long, it will actually start to cook and will get rubbery.
Brining, on the other hand, works differently. When the chicken breast is introduced to a salt water bath, the proteins begin to break down and relax while the meat absorbs the liquid. Its like juicy chicken magic.
Brining Bonus: Brining liquid doesnt include oil, so its much healthier and lower in calories than marinades.
A typical brine is made up of water, kosher salt, sugar and seasonings. For this recipe, you dont need to make a big batch. I use a really simple technique.
Mix one bottle of room temperature water with a tablespoon of kosher salt, a tablespoon of sugar and a tablespoon of my personal Chicken Rub, which is a blend of salt, pepper, sugar, paprika, garlic, onion, bell pepper, lemon zest, chiles and natural hickory smoke.
You dont need to heat the water or anything. The salt, sugar and seasonings will dissolve just fine. Place the brine ingredients in a bowl and mix it well. Place the chicken breasts in the zip-top bag and add the brine. Seal and massage it gently. Place the bag in a bowl .
Other User Submitted Calorie Info Matching: Grilled Boneless Chicken Breast
Grilled Boneless Chicken Breast00g0g0g
- Sugars 0.0 g
- Protein 0.0 g
- Vitamin A 0.0 %
Grilled Boneless Chicken Breast301g0g5g
- Sugars 0.0 g
- Protein 5.3 g
- Vitamin A 0.0 %
Swiss Chalet Grilled Boneless Chicken Breast1302g0g0g
- Sugars 0.0 g
- Protein 0.0 g
- Vitamin A 0.0 %
Grilled Boneless Chicken Breast1500g0g0g
- Sugars 0.0 g
- Protein 0.0 g
- Vitamin A 0.0 %
Grilled Boneless Chicken Breast, No Skin1203g0g22g
- Sugars 0.0 g
- Protein 22.0 g
- Vitamin A 0.0 %
Grilled Boneless Chicken Breast1102g0g23g
- Sugars 0.0 g
- Protein 23.0 g
- Vitamin A 0.0 %
Grilled Boneless Chicken Breast1102g0g23g
- Sugars 0.0 g
- Protein 23.0 g
- Vitamin A 0.0 %
Grilled Boneless Chicken Breast1102g0g23g
- Sugars 0.0 g
- Protein 23.0 g
- Vitamin A 0.0 %
Grilled Boneless Chicken Breast1102g0g23g
- Sugars 0.0 g
- Protein 23.0 g
- Vitamin A 0.0 %
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How Can I Tell If The Chicken I’m Buying Was Raised With Hormones Or Antibiotics
No hormones are ever used in the raising of chickens. Antibiotics were used in the livestock production to prevent the spread of illness, but the FDA banned routine antibiotics in 2017. The practice had garnered criticism for potential growth hormone-promoting effects.
Livestock can still receive antibiotics as a treatment for infection. Only organic meat and poultry can never receive antibiotics at any point, so if you’re concerned pick meat labeled “USDA Organic.”
Can I Use Chicken Thighs Instead
Yes you can! But do select boneless and skinless thighs. Then just follow the instructions as stated in the recipe, but cook the thighs for a little longer on each side, about 7 to 8 minutes. And just like the breasts, the internal temperature of the thighs needs to be at least 165 when checked with a digital meat thermometer to ensure that they are fully cooked through.
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How To Trim A Chicken Breast
When shopping for chicken breasts, you can buy bone-in or boneless chicken breasts. Personally, I like to grill boneless, skinless chicken breasts hot and fast. Whereas I barbecue bone-in, skin-on breasts longer at lower temps.
Todays recipe is for boneless, skinless chicken breasts with rib meat.
I have found that how chicken breasts are butchered varies greatly, depending on the brand. You can purchase breasts that say pre-trimmed on them, but theyre usually more expensive, so Im going to show you how to trim them yourself.
When you take the breasts out of the package, look them over. One side will likely have a thin white layer of fat. I like to trim this off.
The other side will have the socket where the wing was connected to the breast. Feel it with your finger. If you notice a little gristle, trim it away with a sharp boning knife.
When you flip the breast over, it should have a flap. This is the chicken tender or rib meat. I like to leave this attached, because it helps balance out the thickness of the breast.
If the breasts you buy already have the tenderloin removed, you may notice that one end will be significantly thicker than the other. If thats the case, place the chicken between two sheets of plastic wrap and pound the thicker side a bit, so its even with the thinner side. This will help it cook more evenly.
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Boosts Serotonin And Melatonin
Chicken breast contains tryptophan, an essential amino acid that helps regulate protein synthesis. Tryptophan also contributes to your brain’s ability to synthesize serotonin. People with inadequate serotonin may experience symptoms of depression or have trouble with memory. Tryptophan also plays a role in melatonin, an important hormone for sleep.
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Storage And Food Safety
Raw chicken can harbor bacteria, such as Campylobacter and Salmonella, that can cause illness. Cooking chicken to at least 165 degrees F will kill the bacteria, but safe handling of the raw meat during preparation is important. Never wash or rinse raw chicken, and always thoroughly clean hands, utensils, and surfaces after handling raw chicken.
Both uncooked and cooked chicken should be kept in the refrigerator, where it will keep for a few days. Refrigerate or freeze leftover chicken within two hours of serving. Both raw and cooked chicken can also be frozen for up to nine months.
Ingredients You Will Need To Make This Chicken Breast Recipe
- Oil: we used olive oil, but you may also use any other oil like grapeseed oil or avocado oil.
- Red wine vinegar: if you dont have this on hand, use white distilled vinegar.
- Lemon juice: use fresh lemon juice if possible
- Garlic: it is best if you use fresh garlic, but if you must, you may use garlic powder.
- Seasnonings: dried oregano, crushed red pepper, salt, black pepper, and dried basil
- Chicken: we used boneless skinless chicken breasts, but you may also use skinless and bonelss thighs.
- Dried parsley: used to garnish.
- Lemon wedges: to garnish if you like so squeeze some fresh lemons over the final grilled chicken.
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Grilled Chicken Breast Contains
grilled chicken breast contain 0 grams of sugar, 270 milligram of protein, 40 milligram of fat, 0 grams of fiber and 30 milligram of carbohydrate. There are 1.4kcal in which can be burnt by a 10.3 second of Jogging, 12 second of Cycling, 13.3 second of Swimming, 14.8 second of Walking, 17.5 second of Shopping, 18.1 second of Yoga or 29 second of Cleaning
What Is The Nutritional Value Of Grilled Chicken Breast
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Protein In 4 Ounces Of Grilled Chicken
A 4-ounce serving of grilled chicken breast, which is a little bigger than the palm of your hand, has 35 grams of protein. In general, adults need 46 to 56 grams of protein a day, which means a serving of chicken may meet two-thirds to three-quarters of your daily protein needs. Of course, protein needs vary and you may need more if youre working out to build muscle or recovering from an illness or surgery. The protein in chicken breast contains all the essential amino acids, making it a high-quality source of protein.
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Grilled Chicken Breast Nutrition Information
Grilled chicken breast is a summer time favorite, served plain or slathered in barbecue sauce. Its versatility makes this meat useful in the kitchen as well not only does grilled chicken breast serve as a high quality protein source by itself, you can add it to salads and casseroles to boost the nutritional value.
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Possible Substitutes And Variations For This Recipe
- Use chicken thighs in place of chicken breasts .
- Try other herbs in place of they thyme such as basil, rosemary, parsley, cilantro, dill, or oregano.
- Substitute fresh herbs for dried and use 1 Tbsp to 2 Tbsp depending on the herb .
- Increase flavor by adding spices such as sweet or smoked paprika, cayenne pepper or onion powder.
- For lemony chicken use 1 Tbsp lemon zest or you could even use lemon juice in place of chicken broth but dont marinate longer than a few hours for a better texture .
- Sugar or maple syrup can be used in place of honey.
- In a pinch water can be used in place of chicken broth, like as done in a standard brining solution.
- Extra virgin olive oil can be used in place of regular refined olive oil if you want a little more flavor from this ingredient.
Recipe Ideas Using Chicken Breasts
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