Recipe: Just-Right Spicy Chicken

Looking for a new, but simple way to amp up your old weeknight standby: boneless chicken breasts? Try this super-easy way to prepare chicken that’s not too hot, but spiced just right for most everyone’s tastes. And you’ll have it on the table in no time, even on the busiest of days.

Ingredients

• 12 ounces boneless, skinless chicken breasts, trimmed of all fat
• 1 teaspoon paprika
• 1 garlic clove, minced
• 1/4 teaspoon freshly ground black pepper
• 1/4 teaspoon onion powder
• 1/4 teaspoon dried thyme
• 1/4 teaspoon dried oregano
• 1/8 teaspoon cayenne
• 2 tablespoons fresh lime juice
• Chopped fresh flat-leaf parsley (optional)

Directions

1. Cut the chicken breasts crosswise into 2-inch strips. In a small bowl, combine the paprika, garlic, black pepper, onion powder, thyme, oregano and cayenne. Toss with chicken strips.
2. Place the chicken in a microwave-safe dish. Sprinkle with lime juice.
3. Cover and microwave on high for 4 minutes. Check for doneness. If not opaque throughout, microwave on high for another 1 to 2 minutes (juices should run clear when the chicken is pierced with a knife).
4. Sprinkle with chopped parsley, if using, and serve.

Ingredient health benefits

• Chicken: The belle of the ball, chicken is a complete protein, meaning it has all the amino acids your body needs and can’t make on its own. Chicken also has iron and B vitamins, like vitamin B12 and vitamin B6, which support a healthy brain and happy blood cells.
• Garlic: You may be surprised to learn that this common ingredient has some impressive health benefits. For example, garlic may help regulate your blood pressure, and research suggests that it might also boost your immune system as part of a nutritious diet. Certain compounds found in garlic may even fight bad bacteria like Salmonella. With these things in mind, it’s easier to see how garlic has earned its status as a superfood!
• Limes: This citrus may be sour, but its perks are sweet! Limes have potassium, which is vital for essential functions like heartbeats and muscle movements, and pectin, a soluble fiber that supports helpful bacteria in your gut. There’s also vitamin A and vitamin C for good vision and a strong immune system. And your bones can benefit from the calcium, vitamin D and magnesium!

Nutrition information (per serving)

Calories: 100 (9% calories from fat)
Total fat: 1 g
Saturated fat: 0%
Protein: 20 g
Carbohydrates: 2 g
Dietary fiber: 0 g
Cholesterol: 50 mg
Sodium: 55 mg
Potassium: 250 mg