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Preparation
20 minutes
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Cooking
45 minutes
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Difficulty
Easy
Grilled dishes are always appealing and suit many people’s tastes, right? Today, TasteVN will introduce you to a simple recipe for delicious grilled chicken breast, which also helps with effective weight loss! Let’s get cooking now.
Ingredients for Grilled Chicken Breast Serves 2 people
Chicken breast 2 pieces (about 300g) Asparagus 200 g Potatoes 2 pieces Rosemary 2 sprigs (rosemary leaves) Cooking oil 100 ml Common spices a little (seasoning/MSG/salt/ground pepper)
How to choose fresh ingredients
How to choose good chicken breast
- To choose good chicken breast, you should pay attention to selecting pieces that have good elasticity. When you press on the chicken breast with your hand, the meat should spring back immediately and feel soft to the touch.
- You should not choose chicken breast pieces that leave indentations when pressed, or have a dry surface, as these pieces may have been stored for too long, lack moisture, and are not fresh.
- Additionally, you should avoid buying chicken breast pieces that are dark or excessively white, as these may be meat that has undergone quality degradation or has been treated with chemicals, losing their original nutritional value.
- You should also avoid purchasing chicken breast pieces that have white streaks along the body, as this may indicate that the chicken has been injected with growth hormones to gain weight quickly. These pieces of meat often do not absorb marinades well and are not tasty.
How to choose toxin-free potatoes
- You should choose potatoes that are yellow, have smooth and intact skin, with no deep spots or black eyes, and feel heavy and firm when held.
- You should not buy potatoes that have turned green, are scratched, or sprouted, as these may be rotten and contain harmful toxins for consumers’ health.
- Additionally, you should not choose potatoes that are white or have wrinkled skin, and feel soft when pressed, as most of these are old potatoes that have been stored for a long time, are wilted, and have a bland taste with few nutrients left inside.
How to choose fresh and delicious asparagus
- To buy fresh and delicious asparagus, you should choose stalks that are bright green, gradually darker at the tips, sturdy, straight, and not broken or wilted.
- You should not buy asparagus that is yellowing, has black spots on the stalk, has a waterlogged base, and shows signs of mold.
- Additionally, you should not choose asparagus that has started to flower, as they are old and will be tough and fibrous.
What is Rosemary? Suggestions on where to buy
- Rosemary (known as hương thảo in Vietnamese) is a plant belonging to the mint family, originating from the Mediterranean. It is a fragrant herb with a long history in both cuisine and medicine.
- Rosemary has a strong and aromatic smell, making it very suitable for meat ingredients such as beef, chicken, lamb, etc., and is often used in the preparation of stews and grilled meat dishes.
- You can find rosemary leaves (hương thảo) at imported supermarkets, specialty baking ingredient stores, or order online from e-commerce websites.
Tools Required
How to Prepare Grilled Chicken Breast
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Prepare and Marinate the Chicken Breast
After purchasing the chicken breast, keep it whole, wash it clean, and then soak it in a diluted saltwater solution for about 5 minutes to remove any unpleasant odors.
Next, place the two pieces of chicken in a bowl, add 1 teaspoon of seasoning, 1/4 teaspoon of MSG, 1/4 teaspoon of ground pepper, along with 1 sprig of rosemary (pluck the leaves, discard the stem).
Let the chicken sit and marinate for at least 30 minutes for the flavors to infuse.
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Prepare potatoes and asparagus
In the meantime, wash the asparagus thoroughly and soak it in diluted salt water for about 15 minutes. Then, cut off about 2 fingers’ length of the asparagus stalk because the base of the asparagus is tough and not tasty.
Next, cut the asparagus into pieces about 2 fingers’ length and place them in a pan, stir-frying with 10ml of cooking oil for about 5 – 7 minutes, until the asparagus is cooked.
After purchasing the potatoes, peel them, wash them thoroughly with water, and then cut them into pieces about 2 – 3 fingers’ thick.
Next, add 100ml of cooking oil to the pan, wait until the oil is hot, then add the potatoes and fry them briefly over medium heat for about 5 minutes, until the potatoes turn golden.
Tip: If you want to reduce the amount of fat, you can skip frying the potatoes. Instead, cut the potatoes thinner (about 1 – 2 fingers) so that they cook faster when baked.
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Grilled Chicken Breast
After 30 minutes, place the marinated chicken breast onto the baking tray, using a brush to apply 1 tablespoon of cooking oil on the surface of the chicken breast, this will give the chicken a beautiful color after grilling.
Arrange the pre-fried potatoes around it and grill together with the chicken breast.
Next, turn on the oven, to ensure even heating, preheat the oven to 200 degrees Celsius for 10 minutes before proceeding to grill the chicken.
Finally, place the tray with the chicken in the oven at 200 degrees Celsius for 40 minutes and it will be done.
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Final Product
After cooking, place the chicken breast on a plate, arrange asparagus and potatoes around it, and add a sprig of rosemary on top for decoration.
The chicken breast is well-seasoned, infused with the distinctive aroma of rosemary, and pairs perfectly with the creamy potatoes and sweet asparagus. Although the seasoning is simple, it is delicious and appealing, making it suitable for a weight loss diet, isn’t it?
So TasteVN has introduced to you a very simple and delicious way to make grilled chicken breast. What are you waiting for? Let’s get started on this dish that is very suitable for your diet. TasteVN wishes you success!
