Are you craving a comforting, soul-satisfying meal that's also healthy and easy to make? Look no further! This recipe elevates the classic chicken breast, transforming it into a delicious and nutritious dish perfect for a quick weeknight dinner or a special occasion. Forget dry, bland chicken – this recipe delivers juicy, flavorful chicken breasts bursting with the rich taste of soul food spices. It's a perfect example of how homemade cooking can be both delicious and healthy.
Ingredients:
This recipe serves 4.
- 4 boneless, skinless chicken breasts (about 1.5 lbs)
- 1 tablespoon olive oil
- 1 large onion, chopped
- 2 cloves garlic, minced
- 1 red bell pepper, chopped
- 1 green bell pepper, chopped
- 1 (14.5 ounce) can diced tomatoes, undrained
- 1 cup chicken broth
- 1/4 cup brown sugar
- 2 tablespoons apple cider vinegar
- 1 tablespoon smoked paprika
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 1/2 teaspoon cayenne pepper (optional, for extra heat)
- Salt and black pepper to taste
- Fresh parsley, chopped (for garnish)
Instructions:
Get started: Preheat your oven to 375°F (190°C).
Sear the chicken: Season the chicken breasts generously with salt, pepper, garlic powder, and onion powder. Heat the olive oil in an oven-safe skillet over medium-high heat. Sear the chicken breasts for 2-3 minutes per side, until lightly browned. This step helps to lock in the juices, resulting in incredibly tender chicken.
Build the flavor: Add the chopped onion and bell peppers to the skillet. Cook for 5-7 minutes, stirring occasionally, until the vegetables are softened. Stir in the minced garlic and cook for another minute until fragrant.
Simmer to perfection: Pour in the diced tomatoes (undrained), chicken broth, brown sugar, apple cider vinegar, smoked paprika, and cayenne pepper (if using). Bring the mixture to a simmer, then transfer the skillet to the preheated oven.
Bake until cooked through: Bake for 20-25 minutes, or until the chicken is cooked through and the juices run clear when pierced with a fork. The internal temperature should reach 165°F (74°C).
Serve and enjoy: Garnish with fresh parsley and serve hot. This delicious soul food chicken breast recipe pairs perfectly with rice, mashed potatoes, or your favorite side dish.
Cooking Tips for Best Results:
- Don't overcrowd the pan: When searing the chicken, ensure there's enough space between the breasts for even browning. If necessary, sear them in batches.
- Use an oven-safe skillet: This makes transferring the dish from the stovetop to the oven seamless.
- Adjust the spice level: Feel free to adjust the amount of cayenne pepper to your liking. For a milder dish, omit it entirely.
- Thicken the sauce (optional): If you prefer a thicker sauce, you can whisk together 1 tablespoon of cornstarch with 2 tablespoons of cold water and stir it into the sauce during the last few minutes of baking.
Variations:
- Add other vegetables: Feel free to experiment with other vegetables like carrots, zucchini, or mushrooms.
- Use different spices: Try adding a teaspoon of cumin or chili powder for a different flavor profile.
- Make it creamy: Stir in a dollop of sour cream or Greek yogurt before serving for a creamy finish.
Nutritional Information (per serving, approximate):
- Calories: Approximately 350-400
- Protein: Approximately 35-40g
- Fat: Approximately 10-15g
- Carbohydrates: Approximately 20-25g
This easy recipe for soul food chicken breast is a testament to how healthy meals can be both delicious and satisfying. It's a perfect example of quick dinner ideas that don't compromise on flavor or nutrition. Enjoy!