Not only is chicken a great source of protein, but it’s also high in phosphorus which we require to keep our bones strong and teeth healthy. It’s incredibly versatile, it works great with pasta, in stir-fried, soups or curries, or simply grilled with a lovely, seasonal salad.
Women Fitness brings to you 5 such chicken recipes that are not only healthy but delicious too.
Tex-Mex Pulled Chicken Sandwich
Ingredients :
- 1 cup no salt added tomato sauce
- 1 Tbsp. no salt added tomato paste
- 1 Tbsp. Worcestershire sauce
- 3/4 cup finely chopped onion
- 3 garlic cloves, finely chopped
- 1-2 canned chipotle peppers, finely chopped
- 1 Tbsp. adobo sauce from canned chipotle pepper
- 2 tsp. ground cumin
- 1/4 tsp. salt
- 1/4 tsp. freshly ground pepper
- 2 lbs. skinless and boneless chicken thighs, fat trimmed
- 2 poblano peppers, halved and seeded
- 1 large onion, halved and cut crosswise into 1/2-inch slices
- 6 whole-wheat hamburger buns, split
Serves: 6 servings
Instructions :
- In 6- or 8-quart slow cooker, combine tomato sauce, paste, Worcestershire sauce, chopped onion, garlic, chipotle pepper, adobo sauce, cumin, salt and pepper, spreading mixture to cover bottom of cooker.
- Arrange chicken pieces on top of sauce in cooker. Cover and cook on low for 2 hours. Meanwhile, preheat oven to 450 degrees F.
- Line baking sheet with foil. Arrange poblano halves skin-side up on baking sheet. Bake until skin is blistered, 10 to 13 minutes. Wrap peppers in foil and set aside for 5 minutes. With your fingers, pull off skin. Cut peppers lengthwise into 1/2-inch strips. Scrub your hands thoroughly.
- After chicken has cooked for 2 hours, add poblanos and sliced onion to slow cooker, distributing them over chicken. Cover and continue cooking until chicken shreds when picked at with fork, about an additional 4 hours.
- Remove chicken to plate. One piece at a time, using 2 forks, shred chicken pieces by pulling them apart. Return chicken to slow cooker and mix with sauce, stirring vigorously.
- To serve, toast buns. For each sandwich, place bottom half of bun on sandwich plate, top with one-sixth of pulled chicken and cover with bun top. Serve accompanied by coleslaw and pickle spears.
Nutritive Information :
- Calories: 364 Kcal
- Fat: 8g
- Protein:38g
- Fiber: 5g.
Skillet Chicken with Kale
Ingredients :
- 2 Tbsp. olive or canola oil, divided
- 4 chicken legs (about 1 lb.), skinless
- 4 chicken thighs (about 1 lb.), skinless
- 4 cloves fresh garlic, chopped
- 1 package (16 oz.) pre-cut fresh kale, divided
- 1/2 tsp. salt, divided
- Freshly ground black pepper
- 1 Tbsp. Italian seasoning, plus 1/2 tsp.
- 1 can (14.5 oz.) no salt added fire-roasted diced tomatoes, undrained
- 1¾-2 cups low-sodium chicken broth
Serves: 4 servings
Instructions :
- Preheat oven to 325 degrees F.
- In large ovenproof skillet, heat 1 tablespoon oil over medium-high heat. Add chicken and brown, 2 minutes on each side. Remove chicken from pan and set aside.
- Add remaining oil and sauté garlic 30 seconds. Add half the kale and half the salt and sauté about 2 minutes until kale is wilted, stirring constantly. Add remaining kale and salt and cook about 2 minutes until kale is wilted, stirring constantly. Add a few grinds of fresh pepper and 1 tablespoon Italian seasoning. Stir in tomatoes and broth and bring to a boil. Turn off heat.
- Arrange chicken over kale. Spoon broth over chicken. Season chicken with a few more grinds of pepper and remaining Italian seasoning. Cover and bake 55 minutes. (If not using ovenproof skillet, transfer kale mixture to casserole dish, top with chicken, add seasonings, cover and bake.)
- In four wide soup or pasta bowls divide kale and top with chicken. If you prefer less broth, save leftover broth for another soup or stew.
Nutritive Information :
- Calories: 345 Kcal
- Fat: 16g (3 g saturated fat)
- Carbohydrate: 19 g
- Protein: 33 g
- Fiber: 3.5 g.
Herbed Chicken Cutlets
Ingredients :
- 1 cup lightly packed cilantro leaves
- 1 cup lightly packed spearmint leaves
- 3 Tbsp. finely chopped onion
- 1/2-inch slice fresh ginger, chopped
- 1/2 tsp salt
- 2 tsp. roasted sesame oil
- 1/2 tsp. grated lime zest
- Freshly ground pepper
- 2 (8-10 oz.) skinless, boneless chicken breasts
- 3 Tbsp. extra virgin olive oil, divided
Serves: 4 servings
Instructions :
- On cutting board, pile cilantro, mint, onion and ginger in a heap. Sprinkle on salt. Placing large, heavy knife over herbs and aromatics, place your fingers on front tip of blade and rock blade back and forth over them, gradually working blade around in half circle, stopping occasionally to mound chopped mixture back together. Chop until herbs look wet and are almost a coarse paste, about 4 minutes; there should be about 1/2 cup. Scoop paste into small bowl. Mix in sesame oil, lime zest and 5 grinds pepper. Set seasoning paste aside.
- Cut each chicken breast crosswise, making 4 (4-5 ounce) pieces. Place one chicken piece on work surface. Place open hand gently on top of chicken. With other hand, hold knife with thin, sharp blade horizontally and use it to slit breast along one long side, taking care to cut only three-quarters of way through. Open breast like a book, set it on large piece of plastic wrap and cover with second piece of wrap. Using flat side of mallet, pound breast, working from center out, until it is evenly 1/4-inch thick; breast will about double in size. Repeat with remaining breast pieces.
- Remove plastic from one side of breast and spread 1 tablespoon paste over it. Recover with plastic wrap, and using mallet, using toothy side if possible, pound breast 15 or 20 times. Flip breast over and repeat to season second side. Repeat with remaining chicken.
- In heavy, medium skillet over medium-high heat, warm 1 tablespoon oil until it shimmers. Add a chicken breast and cook for 2 minutes. Turn and cook until it feels firm when pressed with finger at thickest part, about 2 minutes. Transfer chicken to plate and cover loosely with foil. Add 2 teaspoons of remaining oil to pan and cook second chicken breast for 3 to 4 minutes, turning breast after 2 minutes. Repeat using remaining oil and chicken breasts.
- Serve chicken cutlets with favorite vegetable stir-fry and brown rice.
Nutritive Information :
- Calories: 264 Kcal
- Fat: 14 g (2 g saturated fat)
- Carbohydrate: 3 g
- Protein: 30 g
- Fiber: 2 g.
Chicken with Ginger
Serving : 4
Preparation time : 20 minutes, plus marinating
Cooking time : 5 minutes
Ingredients :
- 375 g (12 oz) boneless, skinless chicken breasts
- 1 tablespoon dry sherry
- 4 spring onions, chopped
- 2 large carrots, thinly sliced
- 2.5 cm (1 inch) piece of fresh root ginger,
- peeled and finely chopped
- 1 tablespoon oil
- 1-2 garlic cloves, thinly sliced
- 2 celery sticks, diagonally sliced
- 1 small green pepper, corned, deseeded and sliced
- 1 small yellow pepper, cored, deseeded and sliced
- 2 tablespoons light soy sauce
- 2 tablespoons lemon juice
- grated rind of 2 lemons
- 1/2 teaspoon chilli powder
Instructions :
- Cut the chicken into 7 cm (3 inch) strips. Combine the sherry, spring onions, carrots and ginger, add the chicken and toss well to coat, then set aside for 15 minutes.
- Heat the oil in a large nonstick frying pan or wok. Add the sliced garlic, celery and green and yellow peppers and stir-fry for 1 minute. Add the chicken pieces and their marinade and cook for 3 minutes more. Stir in the soy sauce, the lemon juice and rind and the chilli powder and cook the mixture for a further 1 minute. Divide between 4 warmed serving plates, and serve immediately.
Nutritive Information :
- Calories 287 kcal;
- Carbohydrates – 5 g;
- Protein – 22 g;
- Fat – 6 g .
- KJ – 698
- Kcal – 166
Mustard Chicken with Summer Vegetables
Ingredients :
- 4 Tbsp. stone ground mustard
- 2 Tbsp. reduced-sodium soy sauce
- 4 chicken legs, skin removed
- 4 chicken thighs, skin removed
- 1 medium fennel bulb, cut into 1-inch wedges
- 2 small yellow squash, sliced 1 1/2-inch thick
- 2 small zucchini, sliced 1½-inch thick
- 4 carrots, sliced in half lengthwise
- 4 celery stalks, sliced into 2-inch pieces
- 1 red onion, cut into 1-inch wedges
- 8 whole baby new red potatoes or 4 small red potatoes, halved
- 4 sprigs fresh thyme
- 1 Tbsp. olive oil
- Salt and freshly ground black pepper
Serves: 4
Instructions :
- Preheat oven to 400 degrees.
- In large mixing bowl, whisk together mustard and soy sauce. Add chicken and coat well.
- In large baking pan, arrange fennel, squash, zucchini, carrots, celery, onion, potatoes and thyme. Brush vegetables with oil and season with salt and pepper to taste. Place chicken over vegetables. Brush chicken with mustard sauce. Cover pan with foil and roast for approximately 50 minutes, or until chicken is cooked through and vegetables are tender.
- Remove foil, increase oven temperature to broil and roast another 4-5 minutes to brown vegetables and chicken. Serve.
Nutritive Information :
- Calories: 400 Kcal
- Fat: 12g
- Carbohydrate: 40 g
- Protein: 28 g
- Fiber: 7 g.