Chef Robert Irvine: Chicken 3 Ways
Chef Robert Irvine's new series shows you how to add variety to your favorite meals by cooking them three ways! Try these three chicken marinades to add a punch of flavor to an otherwise dull protein.
Chef Robert Irvine knows what it takes to keep your taste buds happy. From dealing out much-needed tough love on "Restaurant: Impossible" to his best-selling cookbooks, Irvine has spent the last 25 years discovering—and defining—what good food is.
This week, Chef Irvine takes a bodybuilding staple, chicken breast, and turns it into three mouth-watering dishes with three distinct flavors. His marinades can be used on nearly any meat; try it on steak, lamb, or pork.
1. Grilled Mustard Chicken
Protein from the chicken combined with 11 grams of protein per cup of mustard makes this dish a muscle-building powerhouse. Throw in some dill and citrus for added flavor.
Ingredients
- Chicken breast, 6 oz.
- Dill, 1 oz.
- Dijon mustard, 3 tbsp
- Olive oil, 1 tbsp
- Lemon juice, 1/2 lemon
Directions
- In a food processor, blend mustard, dill, and lemon juice.
- Place chicken in mustard marinade for at least 4 hours.
- Place marinated chicken on grill.
- Coat chicken in olive oil and cook for five minutes on each side until it reaches an internal temperature of 185 degrees F.
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Nutrition Facts
- Serving size: 6 oz
- Recipe yields: 1 serving
- Calories: 317
- Fat: 19 g
- Carbs: 4 g
- Protein: 34 g
2. Curry Chicken
Get ready for an intense meal with this spicy dish. The heat from the curry powder in this dish helps you burn fat while you eat. Win-win.
Ingredients
- Chicken breast, 6 oz.
- Cumin, 1 tbsp
- Curry powder, 1 tbsp
- Garlic, minced, 2 cloves
- Olive oil, 1 tbsp
Directions
- Make a dry rub by combining curry powder, cumin, and minced garlic. The juice from the garlic will help wet the mix.
- Dip the chicken breast in the mix and rub.
- Wrap in plastic and leave in the fridge until you're ready to grill.
- Cook chicken for five minutes on each side until it reaches an internal temperature of 185 degrees F.
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Nutrition Facts
- Serving size: 6 oz
- Recipe yields: 1 serving
- Calories: 325
- Fat: 20 g
- Carbs: 8 g
- Protein: 34 g
3. Garlic and Fresh Herb Chicken
Instead of dousing your food in salt and pepper to add flavor, opt for fresh herbs. Pro tip: Use the back of the knife to break the stems of the rosemary and release the herb's natural oils for even more flavor.
Ingredients
- Chicken breast, 6 oz.
- Rosemary, 2 oz.
- Oregano, 2 oz.
- Thyme, 2 oz.
- Garlic, 3 cloves
- Lemon juice, 1 lemon
- Olive oil, 2 tbsp
- Salt, to taste
- Pepper, to taste
Directions
- Combine roughly chopped oregano, thyme, and rosemary in a bowl. Add chopped garlic, oil, and lemon juice.
- Marinade the chicken in the refrigerator until you're ready to use it.
- Cook chicken for five minutes on each side until it reaches an internal temperature of 185 degrees F.
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Nutrition Facts
- Serving size: 6 oz.
- Recipe yields: 1 serving
- Calories: 445
- Fat: 33 g
- Carbs: 9 g
- Protein: 34 g