How can a college student on a tight budget expect to cook nutritious meals? Healthy food is so expensive, right? It is so much easier to make a quick trip to Wendy’s and grab a cheap meal. However, that doesn’t provide the right fuel that your body needs. The body needs a natural, clean food source, which can be achieved with a few chicken breast recipes. Refer to college cooking 101 for less healthy alternatives if you prefer that instead.
Chicken breast is a large, white meat slice of chicken that is low in fats and high in health benefits, and best of all, it is cheap (around three dollars at Walmart)! The problem with chicken breast a lot of times is that it can be super dry and very bland if not cooked the right way. My goal for these articles is to show people how to make healthy food that tastes good and fills your stomach without draining the bank.
Difficulty breeds Ingenuity
These are challenging times for many people, and most people have to cut budgets in many areas, but even if your food budget takes a hit, that doesn’t mean that your food quality has to as well. I am not a professional cook by any means, but I do have some kitchen time, and I have made some tasty meals. If I can help those who may not be adept around the kitchen, I want to share that because good food should not be a compromise that people should have to make.
I know the title says “meals under 10 dollars”, but some of the ingredients for these kitchen tips might push that cap a little. I am assuming that people have at least some of these spices or ingredients already around, so I will not count things like salt and pepper into my $10 limit. So now, let’s get into these juicy chicken breast tips!
Air fryer chicken
My first tip for cooking juicy chicken is to utilize an air fryer. Although air fryers seem like magic, they are just a basket that scorching air is blown in and around the food. This creates a convection style of cooking, kind of like an oven. You cannot, however, use traditional liquid batter frying methods when cooking in an air fryer. This is because, in an air fryer, the basket is perforated to circulate the air around the food.
This is because, in an air fryer, the basket is perforated to circulate the air around the food. The lack of ability to use frying batter is where panko bread crumbs come in.
If you are looking for a healthier alternative for the regular batter, panko covers the crunch department. All panko consists of is white bread and some seasoning. First, remove the crust that has been put through a food processor or blender to create fine crumbs. Then cook in the oven for about 6-8 minutes to dry the crumbs out, and your Panko is done!
Chicken Breast Recipes
Air Fryer Chicken is just as juicy as fried chicken but does not use the oil that traditional frying uses. To prepare, I recommend first drying the chicken with paper towels. Then dip the chicken in flour with a little salt mixed in. After that, dip the breast into a beaten egg mixture, and then quickly into a mixture of panko, Parmesan Cheese, salt, and pepper, and if your budget allows, oregano and citrus zest (this can be made by gently using a grater on the outside of a lemon, and you can make the rest into lemonade or tea).
The breast can now be transferred into the air fryer. Cook at 375 for 10 minutes, then flip the breast and cook for another 5. After that, you should have a hearty main dish and only spent around 6 dollars on ingredients, so the rest of your $10 can go into sides, which I recommend green beans and corn cooked to your liking.
What if you dont have an air fryer?
If an air fryer is not available, maybe try roasting your chicken. First, brine the chicken in lukewarm salted water. Doing this will help to keep the chicken juicy. Next, pull the chicken from the brine and oil it with olive oil or butter. Doing this keeps the chicken from sticking to the cooking sheet. Then season the chicken with a poultry seasoning, or just salt and pepper if that’s not available. The next step is baking the chicken at 450 degrees Fahrenheit for 16 to 18 minutes. Cooking this hot helps to lock in the moisture by quickly cooking a crust around the chicken. Doing this also keeps the juices in and doesn’t let them escape or evaporate.
Leftover Chicken Breast Recipes
This method is especially good with many chicken breasts because the leftover is so versatile for cooking a second time. One cheap option for this is broccoli soup. Steam your broccoli with chopped onion, garlic, salt, and pepper to taste. Then, add water and chicken broth and let it simmer for around 10 minutes. If you have leftover Parmesan and lemon zest after the other, you can add this into the soup too!
ABOUT THE AUTHOR
Dalton Childs
Student Author - Spring 2021
