Here are some of my favorite chicken recipes! Of course they are all very healthy and easy to make! Chicken breast is a great source of lean protein and is very versatile. Check this post often as I will continue to add my favorite healthy chicken recipes.
3 tbsp EVOO (Extra Virgin Olive Oil)
4 boneless chicken breasts
Salt and freshly ground black pepper
1 pound cremini mushrooms, quartered
1 large red onion, halved and thinly sliced
1 large red or yellow bell pepper, thinly julienned
1 serrano or jalapeno chile, finely diced
3 cloves garlic, thinly sliced
1/4 teaspoon red chili flakes
1/2 cup dry red wine
1 cup low-sodium chicken broth
1 (15-ounce) can diced tomatoes and their juices
3 sprigs fresh rosemary
2 tbsp aged balsamic vinegar or capers
3 tbsp chopped fresh basil leaves
1 pound wholegrain pasta, cooked al dente
Freshly grated Parmigiano-Reggiano (optional)
Heat 2 tbsp of EVOO in a large pot or Dutch oven on high heat. Season the chicken breast with salt and pepper and place in the pan. Brown the chicken on both sides (about 3-4 minutes each side), set aside on a plate.
Add 1 tbsp of EVOO to the pot and heat until almost smoking. Add the quartered mushrooms and cook until golden brown, season with salt and pepper and then remove onto the plate.
Next, add the onion and bell pepper and cook until tender, about 3-4 minutes. Add the serrano, garlic, chili flakes and cook for another minute. Stir in the wine and cook until almost completely reduced. Next add in the organic chicken stock, tomatoes, and rosemary, bring to a simmer. Add back in the chicken and mushrooms, and cook on medium to low heat, cover the pan and cook until chicken is tender, approx 20 minutes. Remove the chicken from the sauce.
Turn the heat to high and cook the sauce, stirring occasionally for 8 – 10 minutes. Stir in the balsamic vinegar and half of the basil.
Serve the chicken over wholegrain pasta, spoon sauce over chicken. Garnish with fresh basil and grated Parmigiano-Reggiano. Serve with your favorite steamed veggie and enjoy!
Healthy Chicken Chili with White Beans
2 tbsp EVOO
1 tbsp garlic, minced
3/4 cup red onion, diced
1 pound skinless, boneless chicken breasts, finely chopped
1 tbsp cumin
1 tbsp dried oregano
1/2 tsp white pepper
1/2 tsp red pepper flakes
Kosher salt and freshly ground pepper
1 pound collard greens, stemmed and roughly chopped (about 5 cups)
3/4 cups chopped green chiles (fresh or canned)
1 quart low-sodium vegetable or chicken broth
2 15-ounce cans navy beans, drained and rinsed (or use fresh)
1/2 bunch fresh cilantro, chopped
Optional: Nonfat greek yogurt, chopped fresh tomatoes and lime wedges, for garnish
In a large saucepan, heat the olive oil over medium heat. Add onion and saute for a couple minutes, next add garlic, cook for another minute. Add the chicken, cumin, oregano, white pepper and red pepper flakes. Season with salt and 1 tsp of freshly ground black pepper. Cook, stirring, until the chicken is slightly browned, 3 to 4 minutes.
Add the collard greens and cook, stirring occasionally, until they are slightly wilted, about 5 minutes.
Add the chiles and chicken broth and bring to a boil, stirring occasionally. Once at a boil, reduce heat and simmer, stirring occasionally for 20 minutes. Stir in the beans and cook for another 10 minutes. Stir in the fresh cilantro.
Transfer the chili to bowls and garnish with greek nonfat yogurt, chopped tomatoes and/or lime wedges, if desired.
Per serving: Calories 245; Fat 7 g (Sat. 1.5 g; Mono. 3.4 g; Poly. 1.3 g); Cholesterol 38 mg; Sodium 755 mg; Carbohydrate 23.5 g; Fiber 8 g; Protein 22 g
Created from a Paula Dean recipe
Chicken, Sundried tomato & brussels sprouts Stir-Fry
5 cloves garlic, crushed
1/2 onion thinly sliced
1 hot green pepper thinly sliced
2 cups brussels sprouts, blanched for 5 minutes then halved lengthwise
100g or 1/2 cup sundried tomatoes sliced
3 small free range chicken breasts, cubed (use portobello mushrooms to make Vegan)
1 cup fresh basil chopped, mixed with 1 tbsp olive oil
1 tbsp olive oil
1/2 tsp sea salt
1 cup wholegrain pasta (gluten free pasta, quinoa or brown rice could be used)
Blanch brussels sprouts for 5 minutes and then halve, set aside.
Saute onions and hot chili pepper in olive oil for a couple minutes and then add chicken. Cook on medium heat until chicken is almost cooked through, about 5 minutes. Add sundried tomatoes, basil mixture, crushed garlic, salt and brussels sprouts, saute for another 5 minutes.
Dress with fresh basil, fresh ground pepper and serve over wholegrain pasta, ENJOY!
Chicken Sausage & Mushroom One pot dinner
2 tbsp EVOO (Extra virgin olive oil)
4 free range chicken sausages (spicy italian or basil)
1 cup mixed mushrooms quartered (portobello, button & crimini)
1 yellow onion, sliced thin
1/2 cup drained and rinsed kidney beans
1/2 cup drained and rinsed fava beans
3 cloves garlic, sliced
3/4 cup dry white wine
2 large fresh tomatoes quartered
2 scallions, chopped
3 tbsp fresh basil
Sea salt & fresh pepper to taste.
Sides: Brown Rice and fresh baby Rocket salad w/ spray of olive oil and dash of salt and pepper.
In a large pot or electric skillet saute onions in EVOO for a couple minutes, add garlic and continue to saute for one minute. Add chicken sausage and brown on all sides, about 10 minutes. Pour in wine and add mushrooms and simmer, about 4 minutes. Stir in kidney, fava beans, and fresh tomato. Pull sausages from pan, let sit for a few minutes and then slice. Return sausage to pan and simmer for a few more minutes. Garnish with scallions and fresh basil.
Healthy Meatloaf Recipe
2 large chopped brown or yellow onions
2 cloves garlic, minced
2 tbsp Extra Virgin Olive oil
5 pounds ground chicken or turkey breast
2 tsp Sea salt
1 tsp fresh ground black pepper
1 tsp fresh thyme leaves or 1/2 tsp dried
1 tsp red chili flakes
1/3 cup Worcestershire sauce
3/4 cup low sodium organic chicken stock or low sodium vegetable broth
1 1/2 tsp organic tomato paste 5 pounds lean ground turkey (or chicken) breast
1 1/2 cups wholegrain bread crumbs *See tip below
3 extra-large eggs, beaten (alternative: 1 tbsp flaxseed meal + 3 tblsp water for each egg (notice this is meal, not the whole flax seed)
3/4 cup organic reduced sugar ketchup
1 handful of chopped basil or oregano for garnish
*TIP: Make your own whole grain bread crumbs by using the ends of your wholegrain bread. Simply toast them and then run them through your food processor! Keep a bag of “ends” in your freezer and just follow this method every time you need breadcrumbs. It will save you money and you will have a healthy breadcrumb alternative on hand. Win win!
Egg Alternative: 1 tbsp flaxseed meal + 3 tblsp water for each egg (notice this is meal, not the whole flax seed.
Preheat your oven to 325 degrees F
In a large frying pan, medium heat, saute onions, garlic, thyme, salt & pepper until onions are tender and translucent (not browned) about 15 minutes. Add Worcestershire sauce, chicken or veggie broth, chili flakes and organic tomato paste, combine all ingredients. Turn off heat and allow mixture to come to room temperture.
In a large bowl, combine ground meat, whole grain breadcrumbs, onion mixture, and eggs. Mix all ingredients together and then form a rectangular shape, place on a large sheet pan. Spread organic ketchup over the top. Bake for 1 1/2 hours or until the internal temperature is 116 degrees F, and the meatloaf is cooked all the way through. TIP: place an ovenproof pan of water on the rack below the meatloaf to prevent the top from cracking.
Sprinkle with fresh basil or oregano. Serve hot and with a generous portion of your favorite steamed vegetables and a baked sweet potato.
Exquisite Lemon, spinach stuffed chicken
1/2 cup chopped yellow onion
3 tsp olive oil
6-1/2 cups fresh baby spinach, chopped
2 garlic clove, minced
1 tbsp balsamic vinegar
1/4 cup crumbled lowfat feta cheese
1/2 teaspoon grated lemon peel
1/4 tsp sea salt
1/4 tsp fresh ground pepper
4 boneless skinless chicken breast halves (6 ounces each)
In a large skillet, cook onion in 2 teaspoons oil over medium heat for 15-20 minutes or until onion is golden brown, stirring frequently. Add the spinach, garlic and vinegar; cook 1 minute longer. Remove from the heat; cool for 5 minutes. Stir in the cheese, lemon peel, salt and pepper.
Flatten chicken to 1/4-in. thickness. Spread spinach mixture over chicken. Roll up and secure with toothpicks.
In a large skillet over medium heat, cook chicken in remaining oil for 8-10 minutes on each side or until chicken juices run clear. Discard toothpicks. Yield: 4 servings.
1 stuffed chicken breast half equals 253 calories, 9 g fat (2 g saturated fat), 98 mg cholesterol, 337 mg sodium, 5 g carbohydrate, 2 g fiber, 37 g protein. Diabetic Exchanges: 5 lean meat, 1 vegetable, 1 fat.
Serve with couscous and your favorite steamed veggies!