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Thread: Healthy Chicken Recipes!!!
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02-09-2009, 11:00 PM #1Peaceful28Guest
Healthy Chicken Recipes!!!
Healthier/cleaner Chicken Salad
1 lb. boneless skinless chicken breast
1/2 cup mustard
1/2 cup dill relish
1/2 cup scallions, chopped
1 teaspoon dill weed seasoning
1 teaspoon garlic powder
1 teaspoon pepper
--Shred chicken in a food processor and mix in seasonings. The amount of mustard and dill relish can be adjusted to taste.
Tastes great plain, on ezekiel bread or a whole wheat wrap (yummier if you throw in a chopped tomato).
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02-09-2009, 11:10 PM #2Peaceful28Guest
One of my favorite ways to prepare Chicken Breast...
Try baking it in parchment paper. These are 'baking sheets' that can be found in your grocery store...probably in the same aisle as the aluminum foil or baking supplies.
Preheat oven to 450 degrees.
For each chicken breast grab a 12" x 18" sheet of parchment paper.
Coat lightly with oil of choice....leaving a 2" border.
You can just about add anything to this. Maybe put some type of 'greens' in the center of the paper. Place the chicken on top.
Sprinkle with fresh chopped herbs.
A good combo is-- freshly chopped sage and rosemary.
Add a little chopped plum tomato, a pinch of sea salt and freshly ground black pepper.
Next, drizzle a little oil over the breast. Then fold and seal the edges of the parchment paper with narrow folds...into a "pocket".
Place the packet on a baking sheet and bake for 20 mins or until the packet it puffy and slightly browned.
To serve, transfer contents of packet onto plate and pour the juices over top.
It's nice because you can change the recipe everytime you use it. Trying different spices, herbs and vegetables.
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02-09-2009, 11:12 PM #3Peaceful28Guest
Boiled Chicken in Spicy Sauce
Chicken Breast with Skin
1-2 Coriander Root
2-3 Garlic Cloves
1/2 Teaspoon Peppercorns
3 Tablespoons Light Soy Sauce
2 Tablespoons Butter
Water
1 Chicken Stock Cube
Preparation
Clean the chicken breast and add the light soy sauce.
Into a mortar, mix the garlic, coriander root, peppercorns and pound until ground up. Add this to the chicken, mix it well together so that the chicken is covered and leave to marinade for 30 minutes.
Put the butter into a pan, fry the chicken in this starting skin side down until the skin is browned, then turn it over and brown the other side. The aim is to just add some flavour, not to cook the chicken.
Place the chicken, water and stock cube in a saucepan, bring to the boil, then turn the heat down to simmer. Simmer until the water has reduced by half.
During the last 10 minutes of cooking you can use this stock to cook side vegetables like baby corn, carrots or mushrooms if you are serving these too.
Remove the chicken, slice, place in a serving bowl with some of the stock and the following sauce.
Ingredients for Sauce
5 Chillies
1 Garlic Clove
1 Teaspoon Sugar
1/2 Teaspoon Salt
1 Tablespoon Dark Soy Sauce
Preparation
1. Mix chillies, garlic, sugar and salt in a mortar and pound it until the mixture is ground up, then add the dark soy sauce.
2. You can spoon this sauce over the chicken, as I’ve done for the photograph, or if some of your guests don’t like spicy chilli, you can serve it as a side sauce.
Saying this chicken is boiled is not the full story, it is first pan fried to get some flavour from the browning, then simmered slowly in a stock, and finally served up with a delicions spicy dark sauce. It’s healthy chicken but with an unhealthy taste!
Attachment 40Last edited by Peaceful28; 10-29-2009 at 04:59 PM.
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02-09-2009, 11:13 PM #4Peaceful28Guest
Simple Grilled Boneless Skinless Chicken Breast
Serves 4
4 large boneless chicken breast
2 tablespoons minced fresh garlic
2 tablespoons fresh minced thyme
2 tablespoons extra virgin olive oil
1 tablespoon cracked black pepper
zest and juice from one lemon
pinch of salt
Place boneless chicken breast in a shallow glass container breast side up.
Season with thyme, pepper, garlic, oil,lemon (juice and zest), salt and olive oil.
Distribute the seasonings evenly over the chicken breast by rubbing well.
Clean the grill well with a grill brush,once the grill is clean rub with an oiled paper towel.
Heat the grill on high for 5 minutes.
Place the chicken breast skin side down over the hot grill,reduce the heat to medium and grill for 5 minutes.Turn the chicken after the 5 minutes and grill another 5 minutes.
Reduce the heat to medium low and fish cooking the chicken for another 5 minutes.
Cook the chicken breast to an internal temperature of 165 degrees.
This chicken dish is excellent with grilled vegetables and roasted potatoes.
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02-09-2009, 11:15 PM #5Peaceful28Guest
Flavoring suggestions for your Chicken Breast...
The most commonly found protein on a bodybuilder's plate is boneless, skinless chicken breast. With the highest protein and lowest fat per portion than any other part of the chicken, it's a great choice of lean protein. While there are plenty of recipes, marinades and cooking methods for preparing chicken, there are times when even chopping up vegetables is too time consuming. These quick flavoring suggestions are suitable for everyday eating and will only require a few things already on hand in most kitchen cabinets.
Tobasco: Tabasco sauce, garlic powder, onion powder, and black pepper
Italian: Add a variety of Italian herbs (rosemary, basil, tarragon, arugula) and/or a few tablespoons of stewed tomatoes
Lemon-Pepper: Use salt-free lemon-pepper seasoning or squeeze real lemon and pepper onto the chicken
Lemon-Dill: Use salt-free lemon-pepper seasoning and dill or squeeze real lemon juice, dill, and pepper onto the chicken.
Vinaigrette:Use 1 tablespoon balsamic vinegar or balsamic dressing per 4 oz.
Spicy Tex Mex: Use prepared salsa or chili powder
Garlic & Pepper: Crushed garlic, garlic powder, or minced garlic (from a jar)and fresh ground pepper
Lemon & Rosemary: Lemon juice, rosemary, and a bit of garlic powder
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02-09-2009, 11:16 PM #6Peaceful28Guest
**Slow Cooker Chicken with Sun-Dried Tomatoes**
2 oz. sun-dried tomatoes (not packed in oil)
1 large onion, sliced
8oz whole baby carrots
3 stalks celery
1 tsp. dried thyme
1/4 tsp. salt
1/8 tsp. black pepper
4 boneless skinless chicken breasts
1/4 cup fat-free chicken broth
2 cups cooked brown rice
1. Slice sun-dried tomatoes and place in the bottom of a slow cooker along with onion, carrots, celery and seasonings.
2. Place the chicken breasts on top of the vegetables and pour the chicken broth overtop.
3.Cover slow cooker and cook on low for 4 to 6 hours, or until chicken is no longer pink and carrots are tender.
--Serve with the rice
Calories -299
total fats- 3g
sat fat- 1g
trans fat -0g
cholest- 68mg
sodium -510mg
total carbs -36g
dietary fiber- 6g
sugars- 8g
protein -32g
iron -3mg
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02-09-2009, 11:17 PM #7Peaceful28Guest
**Lemon Chili Chicken**
1/3 cup lemon juice
2 tablespoons olive oil
1 tablespoon chili powder
3 cloves garlic, minced
2 tablespoons mustard
1/2 teaspoon salt
1/8 teaspoon white pepper
4 boneless, skinless chicken breasts
Preparation:
Combine all ingredients except chicken in heavy-duty zip-lock food storage bag. Add chicken; close bag and zip to close. Place in bowl or baking dish and refrigerate for 2-6 hours.
When ready to cook, prepare and preheat grill. Cook chicken for 12-17 minutes, turning once and brushing frequently with marinade, until chicken is thoroughly cooked. Discard remaining marinade. Serves 4
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02-09-2009, 11:18 PM #8Peaceful28Guest
Arroz con Pollo (Courtesy of Mouse)
Ingredients:
- 2 lbs of chicken breast cut into bite sized cubes
- EVOO
- 2 cups rice
- one small onion chopped
- one red pepper
- small jar of green olives
- packet of Sazon Goya
- Garlic powder
In a pan, brown the chicken breast which has been sprinkled with garlic powder in some evoo until nearly cooked through. You may need to do in stages. Set aside
Cook the rice per the instructions. While rice is cooking, saute the onions and peppers until soft. When soft, mix into the rice along with the packet of Sazon Goya and continue cooking the rice. When the rice is nearly done, add the olives and chicken and cook until rice and the chicken is fully cooked. This should be timed so it's only another 5 minutes or so.
This usually gives me about 5 servings.
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02-09-2009, 11:19 PM #9Peaceful28Guest
***Mustard Roasted Chicken***
Mustard Roasted Chicken
(makes 4 servings)
1/4 cup Dijon mustard
1 Tbs. fresh parsley, chopped
4 lbs. chicken breast halves
1/4 tsp. paprika
Directions:
Preheat oven to 425°F.
Combine mustard and parsley in a bowl.
Arrange chicken breasts, skin-side up, in a shallow baking pan.
Brush with mustard mixture. Sprinkle with paprika.
Bake 30 minutes, or until cooked throughout.
Nutritional Information (Per Serving):
Calories: 569
Fat: 12.8g
Carbohydrates: 1.1g
Cholesterol: 288mg
Sodium: 447mg
Protein: 106.1g
Fiber: 0.1g
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02-10-2009, 09:55 AM #10
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i just put a ton of mrs. dash on mine and bake in the oven at 325degrees for a hour and they taste great!
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02-10-2009, 07:29 PM #11
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02-15-2009, 10:22 PM #12
awesome recipes, keep'em coming please...I eat chicken 6 days a week for petes sake! LOL
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02-16-2009, 03:38 AM #13
This is a much needed post! Never can have enough healthy chicken recipes! Thank you Peaceful28.
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03-04-2009, 10:05 AM #14
Avocado Topped chicken
Ingredients:
1/4 cup extra virgin olive oil
2 tablespoons fresh lime juice
1 teaspoon dried Cilantro Leaves
3/4 teaspoon salt
1/4 teaspoon Garlic Powder
1/8 teaspoon crushed red pepper
4 boneless skinless chicken breasts tenderized
1/4 teaspoon crushed Paprika
3/4 cup finely chopped tomatoes
1 medium avocado, peeled, seeded and diced
Directions:
1. Whisk oil, lime juice, cilantro, salt, garlic powder and red pepper in medium bowl until well blended. Place chicken in large reseal able plastic bag or dish. Spoon 1/2 of the oil mixture over chicken and turn it to coat well. Set aside remaining oil mixture.
2. Refrigerate chicken 20 minutes or longer for extra flavor. Remove chicken from marinade. Discard any remaining marinade.
3. Add tomatoes and avocado to saved oil mixture, toss. Set aside.
4. Preheat broiler. Place chicken breasts on broiler rack in pan coated with cooking spray. Broil 5-7 minutes; turn, sprinkle with paprika. Broil 5-7 minutes longer or until desired doneness. Serve chicken breast with avocado mixture.
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03-04-2009, 10:05 AM #15
Chicken & Dumplings low carb
Ingredients:
3 1/2 cups chicken stock (low sodium if you like)
1 1/2 cups water
1/4 cup butter
1/4 cup finely chopped onion
1/4 cup finely chopped carrot
1/2 cup finely chopped celery
1 clove garlic, chopped
Pinch of sage (optional)
1 tsp basil
1 tsp garlic
Salt and pepper to taste
5 slices American cheese (low fat or no fat if you like)
2 large boneless, skinless chicken breasts, cut into bite sized pieces
For the dumplings:
1 can Keto low-carb bread mix (remove the yeast pack, don't need it)
2 eggs
1/2 cup heavy cream
1 cup water
Directions:
Sauté the veggies in butter in a heavy soup pot until they begin to soften. Add stock, water, seasonings and stir. Add the chicken and bring to a simmer. Cover and continue to simmer until the veggies are tender and the chicken is cooked throughout (about 20 minutes). Add the cheese slices and stir to blend as they melt.
Mix the bread mix, water, cream and eggs into stiff dough. Drop by spoonfuls into the simmering broth. Cover and simmer for fifteen minutes. Remove cover and continue cooking for five more minutes. Serve garnished with grated cheese.
Carbs Per Serving: about 11 each.
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