Posts tagged #Basics

Roasted Chicken Breast

Roasted Chicken Breast | My Engineered Nutrition

Roasting chicken can be a very simple but also very tricky. Cook just right and it can be juicy and tender. Cook too long and you have a dry and hard piece of protein that is almost unbearable. Once I mastered how to perfectly roast chicken breast my life got SO much easier (and more tasty) when it came to prepping meals in advance. 

Roasted Chicken Breast | My Engineered Nutrition

If you've known me in the past 2 years, then you've known me during a time when I took meal prepping very seriously. This was during my time when I was actively competing in figure competitions. Bring on the veggies and chicken breast for 80% of my meals (also before I learned of the beauty of flexible dieting, but I digress). Coincidentally enough, I could never cook chicken perfectly during this time. 

Roasted Chicken Breast | My Engineered Nutrition

I actually got to a point where I couldn't stand to look at baked chicken because I anticipated a dry and hard piece of meat. Please ANYTHING other than that!! Fast forward a year and a half since my last show and I have one very small but very impactful addition to my kitchen tool arsenal: an instant read food thermometer.  

Instant Read Food Thermometer | My Engineered Nutrition

I can't stress how big of a difference this simple tool can make! No more guessing if and when your meats are cooked to the appropriate temperature and NO MORE OVERCOOKING! Rejoice! 

Roasted Chicken Breast | My Engineered Nutrition a bit dramatic.

But seriously, if you haven't made the investment in this tool it will make your time in the kitchen so much easier. This simple 'How To' on roasted chicken is a staple for everyone's meal rotation. I make chicken on a weekly basis and either eat it as is with salads, sandwiches, etc. or transform it and use this as a base for other recipes. This is such a simple technique and everyone should know how they too, can cook perfectly juicy chicken! 

The key to perfectly cooked chicken is to pull it from cooking BEFORE it reaches the proper internal temperature. A safe minimum internal temperature for chicken is 165°F. I pull my chicken from the oven once it reaches 155°F, as it will continue to cook about another 10°F after it is taken out of the oven. 

Roasted Chicken Breast | My Engineered Nutrition

Perfectly Roasted Chicken Breast


  • 4 Chicken Breasts
  • 1 lemon, juiced
  • 1 tsp dried rosemary
  • 1 tsp dried oregano
  • 1/4 tsp salt
  • 1/4 tsp pepper


  1. In a mixing bowl, combine chicken breasts, lemon juice and spices. Allow to marinate for 15 minutes. Meanwhile, preheat oven to 400°F.
  2. Line a baking sheet with parchment paper. Once the chicken has marinated, arrange chicken breasts on baking sheet, evenly spaced. Insert thermometer probe into the thickest part of one of the larger pieces of chicken.
  3. Roast at 400°F until the thermometer reads 155°F - this normally takes about 25 minutes for me. 
  4. Remove from the oven and let rest for at least 5 minutes before cutting - you don't want to lose all the juices! Now you can eat this as is or use in your favorite dish! 
Posted on September 29, 2015 and filed under Recipes, Chicken.

Seared Ahi Tuna

Seared Ahi Tuna | My Engineered Nutrition

 On more than one occasion, I've thought to myself: that is far too basic to post, of course everyone knows how to do that. However, after asking a few close friends I realized quickly that in fact, not everyone knows some of the basic cooking techniques! I have quite a few of these "How To" recipes to share with you and I will be posting these more frequently along with a paired recipe post for that week. 

Seared Ahi Tuna | My Engineered Nutrition

To start things off we have: Seared Ahi Tuna. This pairs fantastically with my Crunchy Asian Slaw - but that recipe will be posted later this week!

It would be a stretch to call this a "recipe" as it really is no more than how to prepare ahi tuna. The ingredients are simple: ahi tuna steak, salt, pepper, sesame seeds and cooking oil of your preference - I use sesame oil but olive, coconut, etc will work just as well. 

Seared Ahi Tuna | My Engineered Nutrition

The preparation may be even  more simple than the ingredient list! Give the steak a healthy coating of salt, pepper and sesame seeds on both sides. 

Seared Ahi Tuna | My Engineered Nutrition

In a medium skillet over medium high heat, heat the oil until it is just about to reach its smoking point. Sear the ahi tuna for no more than 60 seconds on the first side, depending on thickness. It may only need 30 seconds if it is a thin cut and depending on level of rareness you like your ahi tuna. 

Seared Ahi Tuna | My Engineered Nutrition

Flip and cook on the other side for same amount of time. 

Seared Ahi Tuna | My Engineered Nutrition

Remove from skillet, slice and serve immediately! The beauty of something like this is that it is SO easy to scale the number of portions. My rule is 4-6 oz of tuna per serving, so if you are serving 4 people, buy 16-24 oz total. It is also important to remember not to overcrowd your skillet. If you can only fit one steak at a time comfortably, then only cook one steak at a time. I use enough oil to coat the bottom of the skillet (roughly 1 tbsp oil for every 8 oz of fish I cook). 

Seared Ahi Tuna

Prep Time: 5 minutes

Cook Time: 1 - 2 minutes

Servings: Varies


  • Ahi Tuna Steak, fresh (the best quality you can find from your fishmonger)
    • General rule: Plan for 4-6 oz per serving
  • Sesame Oil (Olive or Coconut Oil work just as well)
    • General rule: 1 tbsp for every 2 servings - enough to coat the bottom of your skillet
  • Salt
  • Pepper
  • Sesame Seeds (optional)


  1. Coat both sides of ahi tuna steak with salt, pepper and sesame seeds. 
  2. Heat oil in skillet over medium high heat until just before reaching smoking point. Sear ahi tuna for 30 - 60 seconds per side (30 seconds for thin and 60 seconds for a thick steak). This is a VERY quick cooking time - be sure to watch the steak so that you don't over cook it! Flip and cook on opposite side for same amount of time.
  3. Remove from skillet, slice and serve immediately. 

Nutritional Info (4 oz tuna steak + 1/2 tbsp oil for cooking)

175 calories - 28 g Protein, 0 g Carbs, 7 g Fat

Posted on August 18, 2015 and filed under Recipes, Fish/Seafood.