If you're looking to cut calories without sacrificing flavor, try baking 3 oz chicken breast split with the skin removed. This healthy and delicious option is only 120 calories per serving, making it a great addition to any meal.

In addition to being low in calories, skinless chicken breast is a great source of lean protein, essential vitamins, and minerals. Just be sure to prepare it properly to ensure it stays tender and juicy.

In this article, we'll explore the importance of skin removal in baked chicken, alternative cooking methods for chicken breast, nutritional value of skinless chicken breast, serving recommendations, cooking tips for juicy chicken breast, marinades and seasonings for baked chicken breast, baked chicken breast meal ideas, the benefits of eating baked chicken breast, and how to store and reheat cooked chicken breast.

The Importance of Skin Removal in Baked Chicken

While cooking with the skin on may seem like a good idea, it can add up to 50% more calories to your dish. Removing the skin before baking not only reduces the calorie count but also allows the chicken to cook evenly and retain moisture. By removing the skin, you'll end up with a healthier and juicier chicken breast. Additionally, removing the skin can also reduce the amount of fat and cholesterol in your dish, making it a better option for those watching their heart health.

How to Split a Chicken Breast

Splitting a chicken breast is easy and can help it cook more evenly. Start by finding the breastbone and running a sharp knife down one side of it. Then, carefully cut along the rib cage until the breast is fully separated. Repeat on the other side and you'll have two evenly sized chicken breast halves that are ready to bake.

Alternative Cooking Methods for Chicken Breast

While baking is a great option for skinless chicken breast, there are other cooking methods you can try as well. Grilling, broiling, and sautéing are all great ways to cook chicken breast without adding any extra fat or calories. Just be sure to monitor the temperature and don't overcook the chicken to ensure it stays tender and juicy.

The Nutritional Value of Skinless Chicken Breast

Skinless chicken breast is an excellent source of lean protein, with 3 oz providing about 26 grams. It's also low in fat and calories, with just 120 calories and 1.5 grams of fat per serving. In addition, chicken breast is a good source of essential vitamins and minerals, including niacin, vitamin B6, and phosphorus.

Chicken Breast Serving Recommendations

The recommended serving size for 3 oz chicken breast is about the size of a deck of cards. To make a complete and healthy meal, pair the chicken breast with a variety of colorful vegetables and whole grains. You can also add flavor and texture by using a variety of cooking methods, such as roasting or grilling, and experimenting with different herbs and spices to find your favorite combination.

Cooking Tips for Juicy Chicken Breast

To ensure your chicken breast stays juicy and flavorful, try brining it before baking. This simple process involves soaking the chicken in saltwater for several hours, which helps it retain moisture while cooking. You can also marinate the chicken in your favorite seasoning, which can add flavor and tenderness. When baking, be sure to place the chicken in a baking dish and cover it with foil or a lid for the first half of the cooking time. This helps the chicken retain moisture and cook evenly. For the second half of the cooking time, remove the foil or lid to allow the chicken to brown and crisp up.

Marinades and Seasonings for Baked Chicken Breast

Baked chicken breast is versatile and can be flavored with a variety of marinades and seasonings. For a simple and flavorful marinade, combine olive oil, lemon juice, garlic, and your favorite herbs. You can also try a dry rub made of paprika, cumin, garlic powder, and other spices. Experiment with different combinations to find your favorite flavor profile.

Baked Chicken Breast Meal Ideas

Baked chicken breast pairs well with a variety of sides and can be used in a wide range of dishes. Try slicing it up and adding it to a salad or sandwich. You can also serve it alongside roasted vegetables or whole grains for a complete and healthy meal. For a quick and easy meal, try baking several chicken breasts at once and storing them in the fridge for easy meal prep. You can use the chicken throughout the week in a variety of dishes.

The Benefits of Eating Baked Chicken Breast

Eating baked chicken breast is a great way to get lean protein, essential vitamins, and minerals without adding extra fat or calories to your diet. Chicken breast is also a versatile ingredient that can be used in a wide range of dishes, from salads to sandwiches to main courses. By removing the skin and using a variety of cooking methods and seasonings, you can create a delicious and healthy meal that is both satisfying and nutritious.

How to Store and Reheat Cooked Chicken Breast

To store cooked chicken breast, be sure to let it cool to room temperature before placing it in an airtight container in the fridge. It should last up to 4 days in the fridge, making it a great option for meal prep. To reheat the chicken, simply place it in a baking dish and cover it with foil. Bake at 350°F for about 10-15 minutes or until heated through. You can also reheat it in the microwave for a quick and easy meal.