This chicken breast recipe is one of the easiest dishes that I make. Basically you drizzle equal parts of balsamic vinegar and olive oil in a dish. Swirl the the oil and vinegar around to emulsify, marinate the chicken breasts for 2-8 hours. That’s it! Well, you have to cook them too … BBQ, whatever works for you.
Should we make chicken breast a major part of our diet?
Although chicken is very tasty and so quick and easy, it may not be the wisest choice of meat to comprise the major part of our diet.
Historically hunter gatherer societies consumed omega 6 fats (inflammatory) and omega 3 fats (neutral) in a 1:1 ratio. The people in these cultures didn’t suffer from our modern afflictions such as heart disease, autoimmune diseases, obesity, macular degeneration, type II diabetes, cancer etc. The list goes on.
Apparently if we reduce our consumption of omega 6 fats and increase our consumption of omega 3 fats we can reduce our inflammatory response and likely reduce the risk of getting one of these chronic diseases.
If the you eat the breast from a slow growing heritage breed of chicken that is truly pastured the ratio of omega 6 to omega 3 fats is around 4.3:1 which isn’t too bad. Especially stacked up against some of the modern vegetable oils like safflower … there aren’t any omega 3s in safflower oil so the ratio would technically be infinity?? We do want to aim to be closer to a 1:1 ratio so eating a lot of poultry isn’t going to get us there.
Grass fed beef or bison apparently are closer to 0.16:1 (omega 6:3 ratio) while grain fed beef and bison are closer to 10:1 or 20:1, depending on who you read. Choosing a truly pastured heritage bird is a much better choice than choosing grain fed beef or bison.
What to do?
- eliminate vegetable oils like sunflower, safflower, soybean and products made from them since these are very high in omega 6 fats.
- replace these oils with coconut oil, palm oil or shortening (not palm kernel oil), tallow, lard and grass fed butter (if tolerated) as well as olive and avocado oils
- increase consumption of grass fed beef or bison if you can afford them, wild game, pastured poultry and wild caught seafood (canned salmon and sardines are budget friendly options). Omega 3 eggs from pastured chickens are also a good option if you tolerate them (make sure that the chickens are fed a soy and corn free diet).
Food to Heal Ourselves
Super easy but delicious marinated chicken breasts.
5 minPrep Time
15 minCook Time
20 minTotal Time
1/4 cup balsamic vinegar without added sulfites
1/4 cup olive oil
4 boneless chicken breast halves (see note)
Pour balsalmic vinegar and olive oil into a glass baking dish or pie plate.
Emulsify by swirling around with a fork.
Place chicken breasts in the marinade and turn once or twice to thoroughly coat.
Cover the pan with plastic wrap or equivalent, refrigerate and marinate all day, or 2-4 hours, whatever works for you.
Turn the chicken breast once or twice if you can.
Barbecue on foil for 5 minutes each side.(or pan fry in coconut oil or other solid fat)
Remove the foil and barbecue directly on the grill for a further 1-3 minutes each side depending on the thickness of the chicken breast.
1. choose breasts from a truly pastured slow growing heritage chicken if you can.
2. you can easily use bone-in chicken breasts but the cooking time will be longer
See this recipe on Phoenix Helix Recipe Roundtable week #126.