Chicken is an extremely nutritious and versatile food that is rich in iron, magnesium, potassium and zinc; 3 oz. have approximately 24 grams of protein. If eaten skinless, it contains less than 2 grams of fat. Many varieties of chicken come frozen, pre-breaded, pre-seasoned and ready to cook, which allows you to prepare a healthy meal without much fuss. Add a garden salad and brown rice for a well-rounded lunch or dinner.
Cook in the Oven
Preheat your oven to 425 degrees F.
Arrange the desired amount of chicken onto a baking sheet. Arrange the chicken so that there is space around all of the pieces in order to make sure that all sides get cooked evenly.
Place the baking sheet into your oven and cook for 18 to 22 minutes.
Remove the pre-breaded chicken from the oven when it is finished cooking. Allow it to cool for two to three minutes before serving.
Cook in a Microwave Oven
Arrange the desired amount of chicken onto a microwavable safe plate.
Place the plate of chicken into your microwave and cook on high. Cooking time will depend on your particular microwave, however, guidelines to follow are one minute, 30 seconds to two minutes for one chicken fillet, two minutes to two minutes, 30 seconds for two chicken fillets and three minutes for three chicken fillets. The chicken should be completely thawed and hot all the way through when finished cooking.
Remove the pre-breaded chicken from the microwave when finished cooking. Allow the chicken to cool for one to two minutes before serving.
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- Always use a food thermometer when cooking. Foodsafety.gov recommends that chicken should cook until it reaches an internal temperature of 165 degrees.
Based on the west coast, Beth Rifkin specializes in business, food, cooking, family, lifestyle and health issues. Her work has appeared in numerous on and offline publications. Beth earned a Bachelor of Business Administration from Temple University.
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