Are you the kind of person that thinks eating healthy costs a ton of money? Are you living on a budget? Would you rather save for vacation or something fun than spend tons of money on fad foods & other “diet” items that claim to be miracle fixes and healthy? Oh, and do you get really bored with chicken?
Chicken breast and tenderloins are one of the leanest protein you can eat. However, they are not the cheapest protein ever. Chicken tenderloins can cost upwards of $6 per pound. If you are truly on a budget, that can be a stretch.
Well — I have a solution for ya. Split, skin-on chicken breasts, especially when they’re ON SALE.
I don’t know what grocery store you prefer, but my new obsession is Buy 1, Get 1’s (BOGO’s). Well, I found a bargain today! BOGO split chicken breasts. The true bargain is that they were less than $3.50 per pound — at BOGO, thats $1.75 per pound. Um, yeah… gotta get that (and a couple extra for the freezer).
When I got them home (2 packs totaled 5 pounds for less than $9!!), I rubbed them with hearty seasonings and bright lime juice, then roast. The tip is lots of seasoning, and don’t remove the skin when you roast it – however, you do want to avoid including it on your dinner plate!
Roasted Split Chicken Breasts
2 packages split, skin-on chicken breasts
1 lime or lemon, your choice!
2 t. chili powder (optional)
1 t. garlic powder
1 t. dried cilantro (or any herb you like! Thyme, basil, oregano, rosemary…all would be great!)
1/2 t. onion powder
1/2 – 1 t. salt, to taste
1/2 -1 t. black pepper, to taste
dash – 1/2 t. crushed red pepper, to taste (optional)
Heat oven to 400 degrees Fahrenheit. Spray large glass casserole dish with cooking spray. Remove chicken from package and rinse, then loosen the skin. Pat dry with paper towel and place in cooking dish. Squeeze one lime evenly over all chicken breasts. Mix all seasonings together in small bowl to create a rub, and rub evenly on chicken breasts, including underneath that skin!
Once coated, cover with foil and bake for 25 minutes covered, then uncovered 10-15 minutes. If you have a cooking thermometer, they should reach 165 degrees internal temperature. [Want to learn more about safe minimum cooking temperatures? Click here].
Be careful not to overcook, or they will get dry. I like to start by baking the chicken covered to lock in some moisture; uncovering them allows for the outside to slightly brown. Be mindful that once you take them out of the oven, they should rest for at least 5 minutes before cutting into them; this will prevent the juices running out which will thus prevent the chicken from becoming dry.