• 12 chicken breast tenders (or cut whole chicken breasts lengthwise into 1inch wide strips) 

• 2tbsp Caribbean Curry Powder (follow the recipe on the Spice Blends page to mix your own or use a pre-mixed spice blend available at most grocery stores)

• 1/4tsp Salt

• 1tbsp Extra virgin olive oil

• 5-7 leaves of fresh Basil cut into ribbons

  • Pro tip: to create the ribbons, simply pile the leaves on top of one another, roll the pile into a log and slice crosswise

• 2tbsp Peanut oil for frying (or just enough to coat the entire bottom of the pan) - add more as needed if pan starts to dry out

1. Pat the chicken tenders dry and season with salt 

2. Rub the olive oil over the chicken and then add the Caribbean Curry Powder

3. Leave chicken to marinate at room temperature for 30minutes

4. Preheat a 10" iron skillet (or use your favorite frying pan)

5. When heated, add just enough peanut oil to coat the bottom of the pan and allow the oil to heat up

   • Pro tip: you will know the oil is ready when it starts to shimmer. If the oil starts to smoke remove pan from the heat and allow to cool before placing back on the heat

6. Add the chicken (you should hear a sizzle when the chicken touches the hot oil)

7. Allow the chicken to cook approximately 7min before flipping

8. Cook the chicken on the second side for another 5min then check the temp. Cook until internal thermometer reads 165F

9. Once the chicken comes to temp, leave it on the pan for a few more minutes, flipping occasionally, until the chicken starts to brown on the surface.

10. Turn off the heat and add the basil ribbons to the pan 

Chicken is a staple in many diets across many cultures. It is versatile, easy to prepare and a common protein source in a variety of dishes. With only 122 calories, 3 grams total fat (primarily unsaturated), low cholesterol , 0 carbohydrates and 24 grams of protein, a 3 ounce serving of chicken breast is a lean, healthy way to incorporate high quality protein into a meal. Chicken is also a good source of B vitamins (Niacin, B6 and B12), selenium and phosphorus. When eaten as part of a healthy balanced diet, chicken supports a wide range of functions including metabolism, energy production, brain health, immune function, nerve function and helps maintain lean muscle mass.  

By pan frying chicken breast in peanut oil expect to add about 30 calories and 7 grams of healthy fat (primarily unsaturated fat and omega-6 fatty acids) to each serving. Peanut oil is a good source of Vitamin E, a powerful antioxidant, and contains phytosterols. These plant sterols have been shown to help lower LDL cholesterol levels, reduce inflammation and protect cells from damage.