Posted by Here’s a collection of 10 healthy chicken recipes suggested by Mohit Tandon Burr Ridge that are both nutritious and flavorful. Each recipe is designed to be simple and wholesome, perfect for anyone looking to enjoy delicious meals while maintaining a healthy diet.
1. Grilled Lemon Herb Chicken
For a refreshing and nutritious option, grilled lemon herb chicken is a perfect choice. Begin by preparing a marinade that combines fresh lemon juice, extra virgin olive oil, minced garlic, finely chopped rosemary, and thyme. Season the chicken breasts with salt and pepper, then submerge them in the marinade for at least 30 minutes, allowing the flavors to infuse. Preheat your grill to medium-high heat and cook the chicken for about 6-7 minutes per side, or until the internal temperature reaches 165°F (74°C). This method ensures a juicy and flavorful chicken breast, with the lemon providing a zesty tang and the herbs enhancing the aroma. The grilling process adds a delightful char while keeping the dish low in fat and calories, making it an excellent option for a healthy meal.
2. Baked Chicken with Sweet Potatoes and Broccoli
Baked chicken with sweet potatoes and broccoli is a straightforward and wholesome meal that’s both satisfying and nutritious. Begin by seasoning bone-in, skinless chicken thighs with a mix of paprika, garlic powder, onion powder, and a pinch of cayenne pepper if you enjoy a bit of heat. Cut sweet potatoes into even cubes and toss them with olive oil, salt, and pepper. Arrange the chicken thighs on a baking sheet, and scatter the sweet potato cubes and broccoli florets around them. Roast in a preheated oven at 400°F (200°C) for about 25-30 minutes, or until the chicken is fully cooked and the vegetables are tender. This one-pan meal combines lean protein from the chicken with fiber and vitamins from the vegetables, offering a balanced and easy-to-prepare dish. – Mohit Tandon Burr Ridge
3. Chicken Stir-Fry with Vegetables
Chicken stir-fry with vegetables is a versatile and quick meal that can be adapted to your taste. Slice chicken breast into thin strips and sauté in a hot skillet with a small amount of olive oil until lightly browned. Add a variety of colorful vegetables such as bell peppers, snap peas, carrots, and broccoli. For the sauce, mix low-sodium soy sauce, minced garlic, grated ginger, and a small amount of honey or brown sugar. Stir-fry the mixture until the vegetables are tender-crisp and the chicken is cooked through. Serve over brown rice or quinoa for added fiber and a complete meal. This recipe is excellent for incorporating a wide range of vegetables and keeps the meal balanced and nutrient-rich.
4. Greek Yogurt Chicken Salad
Greek yogurt chicken salad offers a healthier twist on the traditional version by using Greek yogurt instead of mayonnaise. Shred cooked chicken breasts and mix them with Greek yogurt, diced celery, chopped apples, and a handful of walnuts. Season with salt, pepper, and a squeeze of lemon juice to enhance the flavors. Greek yogurt adds a creamy texture and boosts the protein content while reducing the calorie and fat count. The apples provide a touch of sweetness, and the walnuts contribute healthy fats and a satisfying crunch. This chicken salad is perfect for a light lunch or as a protein-packed snack.
5. Chicken and Vegetable Soup
Chicken and vegetable soup is a comforting and nutritious option that is both filling and versatile. Start by sautéing onions, garlic, and celery in a large pot until they become translucent. Add diced chicken breast and cook until no longer pink. Pour in low-sodium chicken broth and add a variety of vegetables such as carrots, green beans, and spinach. Season with thyme, rosemary, and bay leaves. Simmer the soup until the vegetables are tender and the flavors are well combined. This soup is rich in protein and provides a good mix of vitamins and minerals, making it an ideal choice for a light yet hearty meal.
6. Spicy Chicken Lettuce Wraps
Spicy chicken lettuce wraps are a low-carb and flavorful option that is both fun and satisfying. Cook ground chicken in a skillet with minced garlic, chopped onions, and a splash of low-sodium soy sauce until the chicken is browned. Add finely diced vegetables such as bell peppers and water chestnuts for added crunch. Season the mixture with chili sauce or sriracha to your desired level of spiciness. Serve the chicken mixture in crisp lettuce leaves, using them as wraps. These wraps are an excellent way to enjoy a spicy, low-carb meal that’s high in protein and fiber, and they make for a great appetizer or light main course.
7. Chicken and Quinoa Salad
Chicken and quinoa salad is a protein-packed and versatile dish that can be customized with your favorite vegetables and dressings. Cook quinoa according to package instructions and allow it to cool. Combine the quinoa with grilled chicken breast, chopped cherry tomatoes, diced cucumber, and red onion. For the dressing, whisk together olive oil, lemon juice, Dijon mustard, and a pinch of salt and pepper. Toss the salad to coat all ingredients evenly and garnish with fresh herbs like parsley or basil. This salad is a great source of protein from both the chicken and quinoa, and it includes a mix of vegetables for added nutrients and crunch.
8. Teriyaki Chicken Skewers
Teriyaki chicken skewers are a flavorful and healthier alternative to takeout. Prepare a marinade using low-sodium soy sauce, honey, minced garlic, and a splash of rice vinegar. Cut chicken breasts into cubes and marinate them for at least 30 minutes. Thread the chicken pieces onto skewers and grill over medium heat, turning occasionally, until the chicken is cooked through and has a slight char. Serve with a side of steamed vegetables or a small portion of brown rice. These skewers offer a delicious, lower-sodium option that retains the sweet and savory flavors of traditional teriyaki while minimizing added sugars.
9. Chicken and Spinach Stuffed Peppers
Chicken and spinach stuffed peppers make for a nutritious and visually appealing meal. Cook and shred chicken breasts, then mix with sautéed spinach, cooked quinoa, and a bit of crumbled feta cheese. Season the mixture with salt, pepper, and your favorite herbs. Cut bell peppers in half and remove the seeds. Stuff each pepper half with the chicken and spinach mixture and bake at 375°F (190°C) for about 25-30 minutes, or until the peppers are tender. This dish combines lean protein with fiber-rich vegetables and whole grains, providing a balanced and satisfying meal. – Mohit Tandon Burr Ridge
10. Coconut Curry Chicken
Coconut curry chicken offers a creamy and flavorful dish with a lighter twist. In a skillet, cook diced chicken breast in a bit of coconut oil until golden brown. Add a can of light coconut milk and stir in curry powder along with a mix of vegetables such as bell peppers, zucchini, and spinach. Simmer until the chicken is fully cooked and the vegetables are tender. Serve the curry with a side of cauliflower rice or whole grain rice for a complete meal. The light coconut milk provides a rich, creamy texture without the added calories of heavy cream, and the curry spices add depth and warmth to the dish.
These recipes aim to be healthy and satisfying, offering a balanced combination of protein, vegetables, and whole grains in each dish. They are easy to prepare and perfect for anyone looking to maintain a nutritious diet while enjoying delicious meals.