Chicken Breasts(Microwave)
Juicy microwave-cooked chicken breasts coated with seasoned wheat bran, offering a quick, flavorful, and healthy meal perfect for busy weeknights or a simple lunch.
Ingredients
Instructions
- Sprinkle Tony Chachere Creole seasoning on both sides of each chicken breast.
- Place a couple of dots of liquid margarine on the underside of each chicken piece.
- Cover each chicken piece with 1 1/2 to 2 teaspoons of wheat bran.
- Place the coated side of the chicken down on a microwave-safe platter or baking pan.
- Repeat the margarine and wheat bran coating on the top side of each chicken breast.
- Cover the chicken with wax paper or plastic wrap.
- Microwave on High for 8 to 10 minutes, turning once during cooking.
- Cook until chicken is done but not overcooked; cooking time may vary if chicken was frozen.
Tips & Substitutions
For a quicker meal prep, consider using pre-seasoned chicken or experimenting with different spices like garlic powder or paprika. If you don't have margarine, butter works well as a substitute. Ensure even cooking by adjusting the thickness of the chicken breasts or using a meat mallet to pound them to an even size. This recipe is perfect for a busy weeknight dinner.
Serving Suggestions
Serve this flavorful chicken alongside steamed vegetables or a fresh salad for a balanced meal. It pairs beautifully with Hot Rice Beef or can be sliced and added to wraps or sandwiches. For a heartier option, consider serving it with quinoa or brown rice for a complete dish.
Storage & Reheating
Store any leftover chicken in an airtight container in the refrigerator for up to 3 days. To reheat, place the chicken on a microwave-safe plate and cover it with a damp paper towel to retain moisture. Heat on medium power for 1-2 minutes, checking for doneness to avoid drying it out.
Nutrition & Diet Analysis (per serving)
Each serving of Chicken Breasts(Microwave) contains roughly 48 calories, with 2g protein, 4g carbohydrates, and 3g fat. It is an excellent source of vitamin A (91% of the Daily Value). Note that it is relatively high in sodium, at 855mg per serving (37% of the Daily Value).
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I use frozen chicken breasts for this recipe?
Yes, you can use frozen chicken breasts, but be aware that the cooking time may increase. Ensure that the chicken is cooked thoroughly by checking the internal temperature, which should reach 165°F (75°C).
What if I don't have wheat bran?
If you don't have wheat bran, you can substitute it with breadcrumbs or crushed cornflakes for a different texture. Just make sure to adjust the seasoning accordingly to maintain flavor.
Is it possible to grill the chicken instead?
Absolutely! If you prefer grilling, follow the same seasoning and coating steps, then grill the chicken over medium heat for about 6-7 minutes per side, or until fully cooked. This method adds a nice char and enhances the flavors.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).