Skinny Minnie Chicken

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Skinny Minnie Chicken Asparagus Paleo 21Day Fix Low Carb Healthy

I know a lot of you are trying to make healthier choices with your diets.  You’re figuring out what works best for you and your family, and you are doing a great job!

Maybe you’re working through your own 21 Day Fix like I did.  Maybe you’re on the Paleo plan, and you’re avioding all dairy and grains.  Maybe you’re on Atkins, and you need a new protein option.  Or your a Trim Healthy Mama and you need a recipe that works for your plan. (I believe this does, but I haven’t read the book.  If you are, enlighten me in the comments, please!)

Maybe you just need a low-calorie chicken option that’s not plain ol’ grilled chicken, AGAIN.

You need this recipe in your life.  Skinny Minnie is there for you.  She’s reliable, delicious, so easy, and won’t make you, ahem, well, she’ll help you stay on your plan.   Now, we’ll be cooking this the Recovering Martha way which means we’re not going to worry about things that don’t matter and we’re going to give ourselves a big dose of grace to start with. 😉

Your ingredients are simple, things I consider to be staples of my kitchen:

  • Boneless, Skinless Chicken Breast
  • Lemon Juice
  • White wine (we’re not wine drinkers so I just use the cooking wine you can find at any grocery store).
  • Oregano
  • Paprika
  • Garlic and/or Onion Powder
  • Kosher Salt
  • Fresh Ground Pepper

I don’t know where my super market finds such big-breasted chickens, but if yours were as buxom as mine, you’ll want to begin by slicing them in half to make a more resonable-sized portion and for easier cooking.  I turn my knife sideways and slice through like this.

Skinny Minnie Chicken Asparagus Paleo 21Day Fix Low Carb Healthy

Please be careful.  Don’t cut yourself and blame me.  I did NOT tell you to cut yourself!  Seriously though, if it’s difficult, you need to sharpen your knife.  That’s one of the essentials.

When you’re done you’ll have two normal-sized pieces of chicken breast.

Skinny Minnie Chicken Asparagus Paleo 21Day Fix Low Carb Healthy

I do three whole (six halves) for my family of six….well, the baby doesn’t really eat so I guess there’s just five of us.

Now we’re going to mix up our spices.  Sometimes I just shake these on straight out of the spice bottles, but so you can understand the ratios, I’ve got them in the bowl.

Skinny Minnie Chicken Asparagus Paleo 21Day Fix Low Carb Healthy

You’ll need two teaspoons of paprika, one and a half teaspoons of garlic powder or onion powder (I used a little of both in this photo), half a teaspoon of oregano, about 1/4 teaspoon each of salt and pepper.

Think of it this way:

  • some paprika
  • half that much garlic/onion powder
  • half that much oregano
  • half that much salt and the same for pepper

With spices, measurements do not have to be exact.

Now mix them all up.

Skinny Minnie Chicken Asparagus Paleo 21Day Fix Low Carb Healthy

And sprinkle on your chicken.  Both sides.

Skinny Minnie Chicken Asparagus Paleo 21Day Fix Low Carb Healthy

Now, get a skillet on to heat at medium with a drizzle of oil.  This is a great time to put a pot of water on to boil and cut up some asparagus or broccoli for a side dish.

When the skillet has preheated, you’ll see ripples in the oil and maybe start to smell it.

Put your chicken in and DON’T CROWD THE PAN.  Chicken needs room to breath.  It’s rather touchy that way.

Cook over medium until it begins to turn white on the edges like in the following photo.  The pan-side of the chicken will be a lovely brown.  Brown food is good. 🙂

Skinny Minnie Chicken Asparagus Paleo 21Day Fix Low Carb Healthy

Turn it over and cook the other side.  You’ll probably have to cook your chicken in two batches, so just take the first three out and leave them on a plate for a little bit.  They should be nearly cooked through, but it’s ok if they’re not all the way done.  We’ll come back to them.

Brown the other three chicken breasts on both sides the same as the first.  Now, they are ok to squeeze in together without getting on each other’s nerves.

Put all six pieces in the pan together and add some lemon juice.

Yes, I said some.  That other Martha (the queen of housekeeping and cooking) she would have an exact amount for you.  I’m just trying to help you get dinner on the table before the natives start scavenging and find your hidden chocolate.

Ok, fine. Some lemon juice is about 1/2 cup.  Enough to cover the pan.  Also, add some white wine.  About 1/4 Cup.  Just a splash.

Skinny Minnie Chicken Asparagus Paleo 21Day Fix Low Carb Healthy

I literally pour it out of the bottle without measuring and the world has not fallen apart yet.  You can do this too.  No one will tell on you.

And you don’t have to wash your measuring cup.

(Disclaimer: you must measure things when baking.  That’s kitchen chemistry, and it’s very important.  Flavorings are much more lenient.)

Boil your chicken in this sauce for a few minutes until it’s done. You can check with a thermometer (165 degrees) or by cutting in to it or by checking the firmness of the chicken (a move for experienced cooks).

Skinny Minnie Chicken Asparagus Paleo 21Day Fix Low Carb Healthy

This would be the time to throw in that asparagus and let it cook for 3-5 minutes.  Drain it, drizzle with olive oil, and sprinkle with sea salt.  Simple.  Beautiful.  Delicious.

Asparagus Paleo 21Day Fix Low Carb Healthy

When the chicken is done, remove the meat to a platter and boil the juice for just a minute more.  Then pour that over the chicken.

It’s a really beautiful dish.  The red-orange paprika is so vibrant!

Skinny Minnie Chicken Asparagus Paleo 21Day Fix Low Carb Healthy

This chicken is deeply flavorful and deliciously sour.  You can dip your bite in that lemon-wine sauce for a real burst of flavor.  It’s a break from the routine, something you don’t find everywhere.  Even my picky eater likes it. (Children are more fond of sour than adults are.)

Skinny Minnie Chicken Asparagus Paleo 21Day Fix Low Carb Healthy

Best of all, Skinny Minnie Chicken has nearly no fat, no sugar, no carbs and can be made with no salt with equally delicious results.  I guarantee your family will enjoy it and feel good about it!

 

Tell me, are you on a diet?  Does this fit your plan?

 

If you like this post, please Pin it or share it with a friend who would love it too. Thank you! 

Skinny Minnie Chicken
Recipe Type: Chicken
Cuisine: American
Author: Christina at Marthamarthablog.com
Prep time:
Cook time:
Total time:
Serves: 6
Simple, Healthy chicken dish with a deeply flavorful, sour sauce.
Ingredients
  • 3 large boneless, skinless chicken breasts, halved
  • 2 tsp paprika
  • 1 1/2 tsp garlic powder, onion powder, or garlic salt
  • 1/2 tsp oregano
  • 1/4 tsp kosher salt
  • 1/4 ground black pepper
  • 1/2 C lemon juice
  • 1/4 white wine
Instructions
  1. Slice chicken in half horizontally.
  2. Mix paprika, oregano, onion/garlic powder, salt and pepper.
  3. Sprinkle spice mixture over chicken on both sides.
  4. Brown chicken in lightly oiled skillet over medium heat. Do not crowd the pan. Brown in batches if necessary.
  5. Return all chicken to skillet and pour in lemon juice and white wine.
  6. Boil for about 5 minutes or until chicken is cooked through.
  7. Remove chicken to platter.
  8. Boil sauce for one minute more.
  9. Pour over chicken and serve.
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