Quick Skillet Chicken and Rosemary

This recipe is not only delicious and simple to make but also consists of the perfect nutrients to keep an athlete in top performance condition. Here are a few things you should know about the ingredients. 

When we think of adding Rosemary to a dish it's usually for the extra flavor boost it lends. Aside from the depth of flavor it adds; Rosemary has a few other special attributes that are beneficial to us. Rosemary is an antioxidant rich herb that has anti-inflammatory compounds too. We hear the terms anti-inflammatory and antioxidants all the time. Let's break it down into a quick simple science so we know the basics of what this all means.

Antioxidants reduce damage to our bodies caused by free radicals by neutralizing them. Free radicals cause damage throughout our bodies with negative affects to our cells and our DNA which can lead to stroke, cancer and heart disease to name a few. Antioxidants play are critical role in our health.

Inflammation is our body's natural biological response to protect itself when it's injured. Ironically, our body's automatic response to help us can also damage us further if inflammation persists over a lengthy period of time. This is where the role of the anti-inflammatory compounds that Rosemary contains exhibit it's unique significance. The anti-inflammatory properties help reduce swelling in muscles and joints and improve heart health and blood circulation. It can even alleviate migraines. The benefits are endless and continue to be discovered. 


While many soccer players focus on improving the way they play through working out and practicing, many neglect the benefits that the diet can add to their performance. It’s all just a matter of giving your body the nutrients it needs to perform well on the field. There are specific ways in which the diet can improve your performance on the field, but can only be achieved through a specialized diet. Preview the Best Soccer Player Diet

Let's talk chicken. Chicken is an awesome source of low-fat, low calorie, low carbohydrate, lean protein. Chicken is actually a source of complete protein. This is important because in order for our bodies to perform at top notch level we need 22 different amino acids. Our bodies make 13 non-essential amino acids but the other 9 that are "essential" amino acids must almost always come from animal protein. The 9 essential amino acids that our bodies cannot create are what make a complete protein. Protein is also the most important nutrient for building muscle and aiding in weight loss. Consuming protein gives us a feeling of fullness so we don't feel the need to consume extra unnecessary calories. Now you know!

What You'll Need:

  1. 2 boneless skinless chicken breasts
  2. 1 TBL olive oil for the pan and another 1 1/2 tsp to coat chicken
  3. 1 palmful of Rosemary
  4. Pepper, garlic powder and onion powder

How To Make It:

  1. Using a basting brush or your hands rub the chicken on all sides with a light coating of olive oil then season all sides with desired amount of the seasonings and herbs. I enjoy using a mix of fresh and dried Rosemary
  2. Heat the saute pan to medium-high heat then add olive oil. Now turn the heat down to medium and add the chicken. Let it cook for a minute per side to brown
  3. Now turn heat to low and cover with a tight fitting lid for 10 minutes
  4. After the 10 minutes is up turn the flame off but keep the lid on. Never opening or peeking under the lid; let the chicken sit in the pan another 10 minutes then it is perfectly done! Enjoy!
Quick Skillet Chicken and Rosemary