6 Easy And Healthy Chicken Recipes

Chicken is a popular ingredient in the elaboration of fast, simple and healthy recipes. Given the low amount of fat contained in its meat and the proteins it provides, chicken is a perfect ally in a healthy lifestyle. Also, it is a very versatile and fast cooking type of meat, perfect for those who do not have time for cooking. Below you can find 6 recipes with chicken that are very easy to prepare. Cooking has never been easier and more exquisite! 

• Lunch Ideas: Easy, Healthy Recipes

 

Chicken nutrition

Chicken has many properties that vary depending on the part we cook. While the thigh area is somewhat juicier, contains more fat and less protein, the breast tends to be totally lean and with a very low amount of lipids. Its nice flavor and pleasant texture make chicken very suitable for most children, and the versatility of chicken recipes makes it one of the most commercialized meats in the world.

 

Regarding the nutritional value of chicken, we can say that it is composed almost entirely of protein. To be more precise, 90% of a chicken breast is protein. Also, it does not provide carbs, and the amount of fat it contains is very low. Specifically, 100 grams of chicken provide approximately 130 calories to the body, about 20 grams of protein and 4 grams of fat.

These values may vary depending on the piece and the type of cooking. In terms of micronutrients, chicken provides potassium, phosphorus and sodium and a small amount of vitamin B6. Below we show you 6 different chicken recipes with which you can eat a balanced diet without great culinary efforts.

• 6 Pasta Salad Recipes (With Tuna, Chicken Or Vegetables)

 

6 quick and easy chicken recipes

As mentioned above, the versatility of chicken makes it susceptible to being incorporated into a large number of recipes - from the most traditional to the most innovative, with slow or fast cooking and with sauces or rice.

 

1. Baked chicken breast with cream cheese

This is one of the tastiest and least caloric chicken recipes that can be prepared with chicken breast. Its elaboration is really easy and the results are delicious. Also, as it is prepared in the oven, it avoids the excessive use of oils and fats, which makes it a healthy recipe.

 

Ingredients for 4 people:

• 4 chicken breasts
• 4 tablespoons low-fat cream cheese
• White wine
• Parmesan cheese powder
• Oregano
• Ground black pepper
• Salt

 

Method

The first step is to split the whole breast into two parts. First, remove two thick fillets from each breast, then season them and spread a tablespoon of cream cheese on one of the halves of the breast. Once seasoned and cheese added, proceed to preheat the oven to 150º C and place the breasts in a suitable tray. Folder the breast with the half that does not have cream cheese and seal it with a pair of toothpicks to prevent the two halves from separating.

 

A few strips of smoked bacon can be added additionally; this will add a lot of flavor to the dish, but will also significantly increase this chicken recipe calorie intake. Once the oven is hot, add a dash of white wine to the chicken, as well as oregano and a touch of powdered Parmesan cheese on top. Place the tray in the oven and leave to cook at 150º C for about half an hour.

It is important to monitor the cooking by pricking the meat with a knife; this will prevent the chicken from overcooking and becoming dry or too raw. Et voilà: an easy and delicious chicken recipe in just half an hour. You can eat it with grilled vegetables or a salad.

2. Chicken fajitas

Chicken fajitas are one of the most successful chicken recipes. The elaboration of this exquisite dish is very simple.

Ingredients for 4 people:

• 3 chicken breasts
• 1 green pepper
• 1 medium red pepper
• 1 white or red onion
• Spices to taste for seasoning
• A lime
• Cilantro
• Corn or wheat tortillas
• Guacamole (optional)

Method

First, the onion is chopped together with the red and green peppers; it is ideal to do it julienne. Heat a frying pan with a spoonful of olive oil. Add the onion to the frying pan and cook for about 5 minutes before adding the red and green peppers. Sauté the vegetables until they have a tender texture and remove from the heat.

While the vegetables are cooking, the chicken will be cut in strips. The chicken should be marinated a few hours before cooking so that it absorbs all the lime juice, but if you don't have time, do it instantly, for it will also provide a different taste.

In a different frying pan, add the chicken and cook over medium heat until it is a little golden brown, but be careful not to overcook it. After that, mix all the ingredients in a frying pan and add a teaspoon of fajita seasoning. Place the mixture in a bowl and add chopped cilantro. Then heat the wheat or corn tortillas in a frying pan (about two per person).

Adding guacamole to the tortilla before stuffing it with the chicken and vegetables will give a delicious touch to the dish as well as providing a creamier texture and increase nutritional value thanks to the beneficial properties of avocado.

• Vegetables: Benefits, Types And Veggie Recipes

3. Chicken rice curry

Chicken and rice recipes are very popular and can be cooked in many different ways. We want to give it an exoticism touch of curry without changing the high nutritional value of the dish.

 

Ingredients for 4 people:

• 200 grams of basmati rice
• 2 chicken breasts
• 1 small onion
• 400 ml chicken broth
• 2 teaspoons curry
• Half a glass of liquid cream
• Salt and oil

 

Method

First, add a couple of tablespoons of oil in a frying pan about 30 centimeters in diameter and heat. Cut the chicken breasts into medium cubes and add salt and pepper. We will also have to chop the onion. Add the onion to the frying pan. When it is golden brown, add the chicken and cook until golden brown as well. After that, add the rice and then the chicken broth.

 

Season the mixture of chicken breast, onion and rice with a couple of tablespoons of yellow curry powder and let the rice cook as long as it is convenient (usually about 15-20 minutes, depending on the brand) without stirring. Five minutes before the rice is ready, add half a glass of cream to the mixture, which will make it creamy. Once ready, it is recommended to let the rice rest for a few minutes so that the textures settle and the flavors are integrated. It is important to cook the rice properly and no more than the recommended time.

 

4. Lemon chicken

This delicious lemon chicken recipe ensures a juicy and healthy result thanks to the juice of this fruit. Also, if you don't want to use the oven, just cover the frying pan with a lid after adding the sauce, reduce to medium heat and cook for about 12 minutes.

 

Ingredients for 4 people:

• ½ spoonful flour
• 1 tablespoon pepper
• 1 tablespoon salt
• 2 lemons cut in half
• 500 gr chicken breasts in two pieces
• 2 tablespoons extra virgin olive oil
• ½ liter of chicken broth
• 2 tablespoons butter
• 2 cloves garlic, minced
• Chopped fresh parsley (for garnish)

 

Method

As we have already said, this is a healthy chicken recipe and very easy to make so we will only have to follow three basic directions. First of all, we preheat the oven to 200º C. In a medium bowl, mix the flour, pepper, salt, and grated lemon rind. Next, put the chicken breasts in this mixture until they are completely covered and cut the remaining lemon into thin slices.

 

In a large pan, heat oil over medium-high heat. Add the chicken and cook until golden brown. If the pan is not oven proof, transfer the breasts to a suitable tray and add the chicken broth, butter, garlic, and lemon slices and bake until the chicken is cooked and the sauce is slightly reduced (15 minutes). Finally, place the sauce over the chicken and garnish with some chopped parsley.

 

• Ramen: Recipes And A Top Ramen Restaurant List

5. Balsamic glazed chicken

Continuing with baked chicken recipes. Although not a low-fat recipe, this balsamic glazed chicken with hints of sweet and spicy flavor is the perfect choice for an easy dinner to cook and surprise our guests with.

 

Ingredients for 4 people:

• ½ spoonful balsamic vinegar
• 2 tablespoons honey
• 1 and ½ tablespoon whole grain mustard
• 3 cloves garlic, minced
• Salt
• Freshly ground black pepper
• 4 chicken thighs with bone and skin
• 2 red potatoes cut into quarters
• 2 sprigs whole fresh rosemary
• 1 sprig chopped rosemary
• 2 tablespoons extra virgin olive oil

 

Method

Preheat the oven to 220º C. In a large bowl, combine balsamic vinegar, honey, mustard and garlic and season with salt and pepper. Mix all ingredients. Add the chicken thighs to the sauce and spread until well covered and leave to marinate in the fridge between 20 minutes and an hour. In the meantime, prepare the potatoes. In another medium sized bowl, add the cut potatoes, chopped rosemary and season with salt and pepper.

 

Add a spoonful of oil and mix. Set aside while cooking the chicken. In a large pan, heat one tablespoon of oil over medium-high heat. When it is hot, add the chicken (skin side down) and leftover sauce and brown for 2 minutes. Next, turn the chicken on the other side and brown for another 2 minutes.

 

Transfer the chicken to an oven tray and add the potatoes. Cover with sprigs of rosemary and bake until potatoes are tender and chicken is cooked (20 minutes). If the potatoes need more time, we can take out the chicken and leave them until they are finished cooking. Finally, we serve the glazed chicken and potatoes along with the leftover sauce.

 

6. Chicken Alfredo pasta

This latest chicken recipe is for those more innovative people who are not content with baked or grilled chicken recipes. In this case, we will learn to cook a healthier alternative to the typical Alfredo pasta.

 

Ingredients for 4 people:

• 2 tablespoons extra virgin olive oil
• 2 boneless, skinless chicken breasts
• Salt
• Freshly ground black pepper
• 1 and ½ liter of whole milk (or evaporated milk as a low-fat alternative)
• 1 and ½ low-salt chicken broth
• 2 cloves garlic, minced
• 200 grams of fresh pasta
• ½ of thickened cream
• Parmesan cheese powder
• Chopped fresh parsley (for garnish)

 

Method

In addition to being an original and tasty dish, the recipe for chicken with fresh pasta is one of the simplest dishes to prepare in this article. In a large skillet, heat oil over medium-high heat. Add the chicken and season with salt and pepper. Cook until golden brown (8 minutes on each side).

 

Next, let it rest for 10 minutes and cut or crumble into thin strips that can be mixed with the pasta. In the same frying pan, add the milk, broth, and garlic. Season with salt and pepper and let it simmer. Add the fresh pasta and stir non-stop for three minutes.

 

• Ceviche Peruano (Peruvian Ceviche) Recipe

 

Then let it cook for 8 minutes or until it is al dente. Add the thickened cream and Parmesan cheese until a homogeneous sauce is formed and cook over low heat until it has finished thickening. Finally, remove from heat and add the cut chicken. Serve on plates and garnish with parsley.

 

• This article about "Easy and Healthy Chicken Recipes" was originally published in Spanish in Viviendo La Salud