Chicken is the go to protein for quick and easy meals. A lean, skinless chicken breast half contains approximately 182 calories and 4 grams fat with only 1.1 grams of saturated fat. Chicken can be prepared in a variety of ways, from soups to stir fries, grilled or baked, the list is nearly endless.
A great source of lean, low fat protein, chicken helps in muscle growth and development, and helps to support a healthy body weight. Tired of the same chicken dishes each week? Shake up your dinner routine with these healthy chicken recipes that you can prepare in under 30 minutes!
Thai Chicken Wraps
4 (6-ounce) skinless, boneless chicken breast halves
4 teaspoons olive oil
1/4 teaspoon salt
1/4 teaspoon pepper
1/2 seedless cucumber, halved lengthwise and sliced
3 teaspoons chopped fresh cilantro
4 (8-inch) whole-wheat tortillas
4 tablespoons Thai-style peanut sauce
Heat a grill pan over high heat. Rub chicken breasts with oil, and sprinkle with salt and pepper.
Add chicken to the pan, and reduce heat to medium. Cook 6 minutes on each side (depending on thickness of meat) or until cooked through. Remove from pan, let sit for 5 minutes, and slice diagonally into pieces.
Combine the cucumber slices and chopped cilantro in a bowl.
Assemble the wraps just before you are ready to serve. Heat a nonstick skillet over medium heat, and heat tortillas 15-20 seconds on each side.
Spread 1 tablespoon satay sauce on each tortilla. Top each with chicken slices and 1/4 of the cucumber mixture.
Fold in sides of tortillas, and serve immediately.
1 teaspoon chili powder
3/4 teaspoon ground cumin
Kosher salt and freshly ground pepper
1 pound skinless, boneless chicken breasts
2 tablespoons extra-virgin olive oil
2 bell peppers (any color), sliced
1 red onion, sliced
2 cloves garlic, finely chopped
1/2 teaspoon grated lime zest, plus wedges for serving
8 corn tortillas
1/2 cup prepared pico de gallo or fresh salsa
1/3 cup crumbled cotija cheese
Preheat the oven to 425 degrees F. Mix the chili powder, 1/2 teaspoon cumin, and 1/4 teaspoon each salt and pepper and rub on the chicken breasts.
Heat 1 tablespoon olive oil in a large skillet over medium-high heat. Add the chicken and cook, turning, until golden, 4 to 5 minutes. Transfer to a baking sheet, reserving the skillet, and bake until just cooked through, 8 to 10 minutes. Transfer to a cutting board to rest, 5 minutes.
Meanwhile, heat the remaining 1 tablespoon olive oil in the reserved skillet over medium heat. Add the bell peppers, onion, garlic and the remaining 1/4 teaspoon cumin and cook, stirring, until the vegetables are lightly browned, 8 minutes. Stir in the lime zest and 2 tablespoons water. Season with salt.
Wrap the tortillas in aluminum foil and warm in the oven, 5 minutes, then divide among plates. Slice the chicken. Top the tortillas with the chicken, bell pepper mixture, pico de gallo and cheese. Serve with lime wedges.
Wok-Seared Chicken Tenders with Asparagus & Pistachios
1 tablespoon toasted sesame oil
1 1/2 pounds fresh asparagus, tough ends trimmed, cut into 1-inch pieces
1 pound chicken tenders (chicken breasts can be substituted), cut into bite-size pieces
4 scallions, trimmed and cut into 1-inch pieces
2 tablespoons minced fresh ginger
1 tablespoon oyster-flavored sauce
1 teaspoon chile-garlic sauce
1/4 cup shelled salted pistachios, coarsely chopped
Heat oil in a wok or large skillet over high heat. Add asparagus; cook, stirring, for 2 minutes. Add chicken; cook, stirring, for 4 minutes. Stir in scallions, ginger, oyster sauce and chile-garlic sauce; cook, stirring, until the chicken is juicy and just cooked through, 1 to 2 minutes more. Stir in pistachios and serve immediately.
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