Chicken breast and tenderloins are probably 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, especially when you see cheaper alternatives like chicken thighs that cost half that or less per pound.
Well — I have a solution for ya. Split, skin-on chicken breasts ON SALE.
I don't know what grocery store you prefer, but some are cheaper than others. My new obsession is Buy 1, Get 1's (BOGO's) at Winn-Dixie. Well, I found a bargain today! BOGO split chicken breasts, skin on. 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.
When I got them home (2 packs totaled 5 pounds for less than $9!!), I removed the skin (because its definitely not healthy: yum-e), and I rubbed them with seasonings and lime juice, and roast Healthy: YUM-E! Ok, enough talk... here is the recipe:
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)
cooking spray
Heat oven to 400 degrees Fahrenheit. Spray large glass casserole dish with cooking spray. Remove chicken from package, remove all skin and rinse. 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. Once coated, spray lightly with cooking spray and cover with foil. Bake for 25 minutes covered, then uncovered 10-15 minutes. If you have a cooking thermometer, the chicken breasts should reach 165 degrees internal temperature. [Want to learn more about safe minimum cooking temperatures? Visit 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.
Roasted Split Chicken Breasts
You know what else is SO AMAZING from cooking chicken this way, on the bone? You get the chicken breast, AND you get the chicken tenderloin underneath! Let me tell you... with the bone underneath and the breast on top... that will be THEE MOST TENDER chicken tenderloin EVER!
Cheapest, juiciest, tastiest roasted chicken EVER...
Split, skin-on (& removed) chicken breast = Healthy: Yum-E!
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