Are you tired of consuming the same old unappetizing food every day? Well, it’s time to switch things up and discover some tasty and good healthy chicken recipes. These recipes not only satisfy your cravings for mouthwatering dishes but also provide your body with a balanced and nutritious meal. Chicken is a lean protein that is low in fat, making it an ideal ingredient for those who are looking to maintain their weight or follow a healthy lifestyle. In this article, we have compiled a list of easy and quick chicken recipes that will keep your taste buds happy and your body healthy.
What Makes a Chicken Recipe Healthy
Chicken is a versatile and popular meat that can be cooked and enjoyed in a wide variety of ways. However, not all chicken recipes are created equal when it comes to their health benefits. In order to make a chicken recipe truly healthy, there are several key factors to consider. Here are some of the most important things to keep in mind when choosing a healthy chicken recipe:
Lean Protein
One of the main reasons that chicken is such a popular and healthy protein source is that it is naturally low in fat and high in protein. However, not all chicken meat is created equal. When looking for a healthy chicken recipe, it is important to choose cuts of chicken that are lean and low in fat. This includes skinless chicken breast, which is one of the leanest cuts of chicken available. By choosing a recipe that uses lean cuts of chicken, you can ensure that your meal is high in protein and low in saturated fat, which can help to support healthy muscle growth and maintenance.
In addition to choosing the right cut of chicken, it is also important to pay attention to how the chicken is cooked. In general, healthy chicken recipes should involve cooking the chicken in ways that do not add additional fat or calories. Grilling, baking, and poaching are all great cooking methods for chicken that can help to preserve its health benefits.
Low Sodium
Sodium is an essential mineral that plays an important role in our overall health and wellbeing. However, consuming too much sodium can also be detrimental to our health, particularly when it comes to heart health. Many chicken recipes, particularly store-bought ones, can be high in sodium. In order to keep your chicken recipe healthy, it is important to look for recipes that are low in added sodium.
When looking for a recipe, pay attention to the sodium content of the ingredients being used, and make substitutions where you can to reduce the overall sodium content. For example, using herbs and spices instead of salt to season the chicken can help to reduce the sodium content while still adding flavor and depth to your dish.
Nutrient-Dense Ingredients
When it comes to choosing a healthy chicken recipe, it is also important to pay attention to the other ingredients that are included in the recipe. Look for recipes that include plenty of fresh vegetables and other nutrient-dense ingredients, such as whole grains and legumes.
Incorporating a variety of fruits and vegetables into your chicken recipe can help to ensure that your meal is packed with vitamins, minerals, and other essential nutrients that your body needs to thrive. Plus, adding ingredients such as quinoa, brown rice, or chickpeas can help to increase the fiber and protein content of your dish, making it even more filling and satisfying.
Top 3 Good Healthy Chicken Recipes
Chicken is a fantastic source of lean protein, making it a perfect ingredient for a healthy meal. Here we introduce three delicious and nutritious chicken recipes that are easy to prepare and packed with flavor.
Lemon and Herb Chicken Skewers
These lemon and herb chicken skewers are a perfect addition to your summer menu. The marinade adds a subtle zing to chicken breasts, and it takes only a few minutes to prepare.
- Ingredients:
- 4 chicken breasts, cut into cubes
- 2 cloves of garlic, minced
- 2 tablespoons of olive oil
- 1 tablespoon of honey
- 2 tablespoons of chopped fresh parsley
- 1 tablespoon of chopped fresh rosemary
- 1 lemon, juice and zest
- Salt and pepper to taste
- 6-8 skewers
- Instructions:
- 1. Soak the skewers in water for 10 minutes to prevent burning.
- 2. Mix garlic, olive oil, honey, parsley, rosemary, lemon juice, and zest in a bowl.
- 3. Add chicken cubes in the mixture and marinate for 1-2 hours.
- 4. Preheat grill to high heat.
- 5. Thread chicken onto skewers, then sprinkle with salt and pepper.
- 6. Grill the chicken skewers for 5-7 minutes on each side or until the chicken is cooked through.
Chicken and Vegetable Stir-Fry
Stir-fry is a classic dish that can be prepared in minutes. It’s also a great way to use up any vegetables in your fridge. This recipe combines chicken and a variety of veggies that are cooked to perfection with Asian flavors.
- Ingredients:
- 4 chicken breasts, sliced into strips
- 2 tablespoons of vegetable oil
- 2 cups of vegetables (such as bell peppers, carrots, broccoli, and red onions)
- 2 tablespoons of soy sauce
- 1 tablespoon of honey
- 1 tablespoon of cornstarch
- 1 teaspoon of sesame oil
- 1 teaspoon of grated ginger
- Salt and pepper to taste
- Instructions:
- 1. Heat vegetable oil in the wok over high heat.
- 2. Add chicken strips and cook for 3-4 minutes or until golden brown.
- 3. Move chicken to the side of wok and add vegetables. Stir-fry veggies for 2-3 minutes until crisp-tender.
- 4. Mix soy sauce, honey, cornstarch, sesame oil, and ginger in a bowl.
- 5. Pour the sauce over chicken and veggies, then sprinkle with salt and pepper.
- 6. Stir everything together for 1-2 minutes until the sauce thickens and coats chicken and veggies.
- 7. Sprinkle with sesame seeds (optional).
Chicken and Sweet Potato Curry
This chicken and sweet potato curry is a warm and comforting dish that can be prepared in one pot. It’s a great source of fiber and vitamins and can be served over brown rice for a complete meal.
- Ingredients:
- 4 chicken breasts, cut into chunks
- 1 onion, chopped
- 3 garlic cloves, minced
- 2 sweet potatoes, peeled and cubed
- 2 tablespoons of olive oil
- 2 tablespoons of curry powder
- 1 can (14 oz.) of diced tomatoes
- 1 cup of chicken broth
- 1 can (14 oz.) of chickpeas, drained and rinsed
- Salt and pepper to taste
- Instructions:
- 1. Heat olive oil in a large pot over medium-high heat.
- 2. Add chicken chunks and cook for 5-7 minutes or until browned.
- 3. Add onion and garlic to the pot. Stir and cook until softened.
- 4. Add sweet potatoes and curry powder to the pot. Stir and cook for 3-4 minutes.
- 5. Add diced tomatoes and chicken broth to the pot. Stir and bring to a simmer.
- 6. Reduce heat and let the mixture simmer for 15-20 minutes or until sweet potatoes are cooked through.
- 7. Add chickpeas to pot and stir everything together. Cook for an additional 5 minutes or until everything is heated through.
- 8. Serve over brown rice.
How to Modify and Customize Your Chicken Recipes
Chicken is a staple in many households, but eating the same basic chicken dish can get boring quite quickly. Fortunately, there are many ways to change up your chicken recipes to keep things interesting. Here are some tips and tricks for tweaking healthy chicken recipes to suit your personal taste preferences and dietary needs.
1. Swap Out Ingredients
Most chicken recipes can be easily modified to accommodate your dietary needs and preferences. For instance, if you’re looking to reduce your fat intake, try swapping out fatty meats or dairy products for leaner alternatives. You can also use alternative flour or bread crumbs for baking. Experiment with different flavors and textures to come up with a recipe that is perfect for you.
2. Add More Flavor
Adding more flavor is one of the easiest ways to change up your chicken recipes. Try adding herbs, spices, or marinades to your chicken before you cook it. You can also try different cooking methods to enhance the flavors. For instance, you can grill or roast your chicken instead of frying it. Experiment with different flavor combinations until you find something you love.
3. Get Creative with Presentation
One of the simplest ways to change up your chicken recipe is to change the presentation. Instead of simply serving your chicken on a plate, try creating a chicken salad or wrap. You can also experiment with different sides or garnishes to bring out the flavor of your chicken. Try adding some fruit or vegetables to your dish, or include a healthy sauce or dressing.
| Chicken Salad Recipe | Ingredients | Instructions |
|---|---|---|
| Grilled Chicken Salad | – 1 pound grilled chicken breast | 1. Grill chicken breasts on high heat until charred on the outside. |
| – 2 cups mixed greens | 2. Chop mixed greens and arrange on a plate. | |
| – 1 chopped cucumber | 3. Chop cucumber and add to the mixed greens. | |
| – 1 chopped bell pepper | 4. Chop bell pepper and add to the mixed greens. | |
| – 1 chopped onion | 5. Chop onion and add to the mixed greens. | |
| – 1/4 cup chopped nuts | 6. Top mixed greens with grilled chicken and chopped nuts. | |
| – 2 tbsp olive oil | 7. Drizzle olive oil over the salad. | |
| – Salt and pepper to taste | 8. Season with salt and pepper to taste. |
This grilled chicken salad recipe is an excellent example of how to create a customizable and healthy chicken dish. You can modify the recipe to include your favorite healthy ingredients, such as avocados and other fruits. You can also modify the dressing to suit your tastes and dietary needs.
Where to Find Good Healthy Chicken Recipes
Chicken is a staple ingredient in many diets, and for a good reason. It is a lean source of protein that is versatile and easy to prepare. However, cooking the same chicken recipes over and over can get boring and lead to a lack of interest in healthy eating. Fortunately, the internet is full of resources to help you find new and exciting healthy chicken recipes to try. Here are some of the best websites, bloggers, and cookbooks that feature a wide variety of good healthy chicken recipes to inspire and motivate you:
Websites
There are many websites dedicated to helping people find and share healthy and delicious chicken recipes. Here are some of the best ones:
- Skinnytaste– This website features light and healthy chicken recipes that are easy to prepare and packed with flavor. All recipes include nutrition information, and most are low-calorie and low-fat.
- EatingWell– This website offers a wide variety of chicken recipes that are healthy and delicious. Recipes are designed to be easy to prepare and incorporate fresh ingredients to help you eat better.
- Cooking Light– This website features healthy chicken breast recipes that are low in calories and fat. Many recipes include detailed instructions and nutritional information.
Bloggers
Bloggers are another great resource for finding new and unique chicken recipes. Here are some of the best healthy food bloggers to follow:
- The Well Plated– This blog features a wide variety of healthy and easy chicken recipes that are perfect for busy weeknights. Recipes are often accompanied by stunning photos and detailed instructions.
- Clean Food Crush– This blogger is all about clean eating and offers a collection of healthy chicken recipes that are perfect for anyone trying to eat healthier.
- Skinny Ms.– This blog features recipes that are designed to be healthy and weight loss-friendly. The chicken section offers a variety of delicious and easy-to-prepare recipes that are perfect for anyone looking to lead a healthier lifestyle.
Cookbooks
If you prefer to have a physical cookbook on hand, there are many options available that feature healthy and tasty chicken recipes:
| Cookbook | Author | Description |
|---|---|---|
| The Skinnytaste Cookbook: Light on Calories, Big on Flavor | Gina Homolka | This cookbook is a must-have for anyone who loves chicken and wants to eat healthier. The book features over 150 recipes that are all light on calories and big on flavor. The author also includes nutritional information for each recipe. |
| Healthy Meal Prep Cookbook | Toby Amidor | This cookbook includes more than 100 recipes that are perfect for meal prepping. Recipes are designed to be healthy and easy to prepare, making them perfect for busy individuals who want to eat well on a budget. |
| Better Homes and Gardens Skinny Slow Cooker | Better Homes and Gardens | This cookbook offers over 140 healthy and delicious slow cooker recipes, including many chicken-based dishes. Recipes are designed to be easy to prepare and perfect for busy families. |
With so many resources available online and in print, there is no excuse not to try new and healthy chicken recipes. Whether you prefer websites, blogs, or cookbooks, there is something out there for everyone. So, get cooking and enjoy all the tasty and healthy chicken recipes out there!
What to Avoid When Making Good Healthy Chicken Recipes
Chicken is a staple in many households, and for a good reason. Chicken is an excellent source of protein and is low in fat when compared to other meats. Although chicken is a healthy choice, certain methods of cooking and ingredients used can make it less healthy. Here are some common mistakes to avoid when preparing healthy chicken recipes to ensure that they stay nutritious and delicious every time.
Using the Wrong Parts of the Chicken
When preparing healthy chicken recipes, always choose lean cuts of meat. The breasts and tenderloins are good options as they are low in fat and contain more protein. Avoid using the skin and dark meat, which have higher fat content and can make your dish more calorie-dense.
Adding Too Much Salt
Salt is a common ingredient used to enhance the flavor of dishes. However, adding too much salt can cause health problems such as high blood pressure. Instead, try using herbs and spices to flavor your dish. Garlic, rosemary, and thyme are excellent choices for chicken recipes.
Frying Chicken
Fried chicken may taste delicious, but it is not a healthy choice. The frying process adds a significant amount of fat and calories to the dish, making it less nutritious. Instead, try baking or grilling your chicken for a healthier option.
Using Bread Crumbs and Flour
Many recipes call for bread crumbs and flour to coat chicken before cooking. While this can add texture and flavor to your dish, it can also add unwanted calories and carbohydrates. Instead, try using almond flour or ground oats to coat your chicken for a healthier option.
Not Removing the Skin
Chicken skin contains a high amount of fat, which can add unwanted calories to your dish. Always try to remove the skin before cooking or buy skinless chicken for a healthier option. If you must use chicken with the skin on, cook it without adding any oil to reduce the fat content.
FAQs About Good Healthy Chicken Recipes
Chicken is a versatile and healthy protein option that can be prepared in various ways. However, as we strive to eat healthier, we may have some questions on how to make our chicken dishes healthier without sacrificing flavor. In this article, we will answer some frequently asked questions about good healthy chicken recipes.
What are some healthy cooking methods for chicken?
One of the healthiest cooking methods for chicken is baking or roasting it in the oven. This allows excess fat to be drained off, resulting in a leaner dish. Grilling, broiling, and poaching are also great options. It is important to avoid deep-frying chicken as it adds unnecessary calories.
How can I make my chicken dish healthier?
- Trim off excess fat and skin from the chicken before cooking.
- Use herbs and spices to add flavor instead of relying on high-calorie sauces or marinades.
- Switch to whole wheat flour or almond flour instead of white flour for breading or coating.
- Choose low-sodium chicken broth instead of cream-based soups to make sauces or gravies.
- Add plenty of vegetables to your chicken dish to increase the fiber and nutrient content.
Can I substitute ingredients in a chicken recipe to make it healthier?
Absolutely. Here are some ideas:
- Replace butter with olive oil.
- Use plain Greek yogurt instead of sour cream.
- Choose low-fat cheese or skip it altogether.
- Substitute quinoa or brown rice for white rice.
- Incorporate more vegetables into the recipe.
How do I know if chicken is cooked properly?
The best way to ensure that your chicken is cooked properly is by using a meat thermometer. Insert the thermometer into the thickest part of the meat – it should read 165°F (74°C) for cooked chicken. If you don’t have a thermometer, pierce the thickest part of the chicken with a fork – the juices should run clear, and the meat should no longer be pink.
Can I freeze leftover cooked chicken?
Yes. Allow the chicken to cool completely before placing it in an airtight container or freezer bag. Label it with the date before placing it in the freezer. Cooked chicken can be stored in the freezer for up to 4 months.
What are some easy and healthy chicken recipes?
| Recipe | Description | Link |
|---|---|---|
| Lemon Garlic Baked Chicken Breast | A flavorful and juicy chicken breast recipe that is perfect for a quick and easy weeknight dinner. | https://www.eatwell101.com/lemon-garlic-butter-chicken-thighs-recipe |
| Slow Cooker Chicken and Vegetables | This one-pot meal is an easy and healthy way to get your protein and veggies in one dish. | https://www.cookingclassy.com/slow-cooker-chicken-vegetables/ |
| Healthy Chicken Salad Lettuce Wraps | A light and refreshing lunch option that is perfect for warm summer days. | https://www.eatingbirdfood.com/healthy-chicken-salad-lettuce-wraps/ |
Happy Eating!
Thank you for reading this article about good healthy chicken recipes. We hope you’ve found some great inspiration for your next meal. Don’t forget to come back and check out our other articles about healthy food. Eating well doesn’t have to be boring or bland – with delicious recipes like these, it can be a total pleasure. So go ahead and enjoy cooking and eating these wonderful recipes! See you soon!