Killer Chicken Breast for Protein

Everybody knows that boneless, skinless chicken breast is about the best protein you can get.  The chicken breast I prepare is not the healthiest.  But given this chicken is better tasting, I think you will be more likely to eat more of it and feel satisfied.  Props to Food Lion who has consistently carried boneless, skinless chicken breast, everyday price, at $1.88/lb.  Costco doesn't even beat that.

I used to work in a kitchen where we vacuum marinated chicken breasts in a tumbler (Eskimo Joes) and they were awesome. I used to use my vacuum sealer and do this, but given the trouble of cleaning the container and digging out the sealer, a gallon freezer bag is quick and simple.  Some forethought hast to be take, but if done on a weekly basis, it's much easier.

I marinate the chicken breasts for two or three days.  I make a marinade of Italian dressing:

Photo courtesy of: https://flic.kr/p/fuBGZd

• 1/2 cup of vinegar.  White, red wine, or balsamic/white.
• 1-1/3 cup of oil.  I try to mix 1/2 olive oil and 1/2 vegetable.  It's cheaper, you get some health benefits, and the oil won't totally solidify.
• 2 tablespoons of Italian seasoning
• salt, pepper, garlic, lime juice, and red pepper flakes to taste.
• 1 teaspoon of xanthan gum to keep it emulsified and it makes the dressing stick to the exterior of the chicken when cooking.

I throw about six breasts and about a cup of marinade in a gallon freezer bag and then put into the fridge.  I think marinating for a couple of hours is not enough and past 4 days is too much.  The chicken becomes rubbery once cooked.  If I remember, I flip the bag of chicken over to move the marinade around once a day.  (And don't store above cooked food for safety in case of leakage)

To grill, I cook 10-12 minutes per side on high heat.  If your grill is a little too hot, after the first 10 minutes when I flip to the other side, I turn the heat to medium.  I put the exterior side of the breast on the grill first, so that any marinade pools on the interior side and adds to the flavor.

Now the critical part:  Most people and restaurants overcook their chicken.  The way to tell if it is doe without cutting into the meat, is to pick it up with the tongs and shake it gently.  If it still feels like a flaccid piece of meat, it's not done.  If when it flexes as you shake it, like a solid piece of rubber, it's done.  It should be taken off the grill as soon as this occurs for maximum juiciness.  If you're not quite sure, pierce the fattest part of the chicken with tongs and peal 3/4 of it off.  You want to see no remaining pink; all white.

I used to also cook chicken breast under the broiler.  I could get them pretty nice, but my new oven I can't get the height quite right.  450°F in the middle on a broiler rack may also do the trick.  The key is to keep the chicken breasts out of the pooling liquid so that they somewhat steam instead of grill/broil.

Reheating:
I also became a pro at reheating this stuff 5 days a week for at least a year.  I leave the breast intact or cut in half.  IF you slice before reheating it will dry out much more than being whole.  I reheat in a glass microwave container.  I believe you can reheat for less time in the microwave and then let the heat of the glass continue to warm the food without overheating the chicken and causing it to become dry.

Combing with vegetables:
On the road, I would use frozen vegetables with the chicken.  When packing for say lunch, add frozen broccoli with a splash of lime juice and pepper to the same glass container.  At mealtime, take the chicken out, add a splash of water to the broccoli.  Microwave for two minutes.  Add the chicken breast and heat another two minutes.  Note:  This was a large container and it gets hot.  I use bunch of paper towels underneath to carry.  This also requires a fairly large cooler: ArticZone Titan Cooler

Super Pro Tip:
Flying?  Freeze 5 breasts solid. Double bag and put in luggage.

Workout Organization/Prepping

How do have I learned to stay organized for workouts and eating?

The biggest for me is to always be thinking about the next 24 hours:  What will I eat? What will I wear? What can I pack now?  When am I going to bed?

I go even as far as to write these on a 3x5 card and put them in my pocket.  Half the card for work, half the card for personal including workout/prep stuff.  (props to Zig Ziglar for this tip)

I also look to continually optimize my routine; How can I save more time? 

• Clothing
• Running shorts = no underwear required.  Barefoot shoes without socks.  
• Set coffee brewer night before so coffee is ready when I wake up.  Or make cold brew the night before. Take a pre-workout pill.
• Keep as much stuff at work as they allow.  Tubs of protein.  Canned tuna.  Condiments.  Frozen meals.  Clean as much stuff at work as you can get away with; blender bottles, food containers.
• I wear one jacket.  Insulated wind breaker with hoodie.  Can use year-round for pretty much all situations.
• I commute over one hour, so I go to gym near work, so I've beaten all the traffic when I get there early in the morning.
• Eat as much of the same thing as you can stand.  Easier to prep and easier to stick to a known meal plan.
• Leave work shoes at work. Wear gym shoes to work and change there.
• Take a nap at work at lunch if you can/are too tired.
• Grow a beard.  You don't have to shave everyday.
• Brush your teeth/shave in the shower.  I find this also useful at the gym because you don't have to then put your toiletry back down at the sink or 
• Electric shave in the car. (at stoplights or in the drive-thru)
• And always,always, do multiple meal prep on the weekend.  Batching, doing one specific task repeatedly then moving onto a different task, saves time.
• I put stuff in the same spot in my gym bag.  It makes it easier mentally and it makes it easier to spot if something is missing.
• To dry all my stuff, I keep a clothes rack in the car.  The kind that goes from each side of the car.  I can lay out my huge towel and hang up my clothes.  I then put my shoes and socks in the back glass.  I crack the windows while at work and everything gets dry and without moldy smell.