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6 Healthy Chicken Recipes

Healthy chicken recipes that are fast, simple and healthy. This year, resolve to bust your dinner rut.

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Bryan McCay
Bryan McCay
Coconut-Curry Chicken Fingers With Cashews
Bryan McCay
Bryan McCay
Bryan McCay
Bryan McCay
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Prev 1 of 7 Next

Chipotle-Glazed Roast Chicken with Sweet Potatoes

Makes: 6 servings
Prep time: 15 minutes
Cook time: 35 minutes

Ingredients
4 sweet potatoes (10 ounces each), peeled and cut into 1-inch pieces
2 1/2 tablespoons olive oil
4 chipotle chilies in adobo sauce, minced
2 garlic cloves, minced
2 tablespoons honey
2 teaspoons cider vinegar
1 1/4 teaspoons salt, plus additional to taste
1 teaspoon cumin
1/2 teaspoon cinnamon
6 boneless, skinless chicken breasts (2 pounds), rinsed and patted dry
Chopped cilantro, for garnish (optional)

Directions
1. Preheat the oven to 400 degrees. In a medium bowl, toss the sweet potatoes in the olive oil and scatter on the bottom of a roasting pan. Roast for 15 minutes.
2. In a small bowl, mix together the chilies, garlic, honey, vinegar, salt, cumin, and cinnamon to make a paste. Rub the paste evenly over each breast.
3. Place the chicken breasts on top of the sweet potatoes and roast until the chicken is just cooked through, about 25 to 30 minutes. Serve garnished with cilantro if desired.

Nutrition facts per serving: 407 calories, 38g protein, 45g carbohydrate, 8g fat (1.3g saturated), 6g fiber

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Prev 2 of 7 Next

Chicken with Mushrooms and Scallions

Makes: 4 servings
Prep time: 10 minutes
Cook time: 12 minutes

Ingredients
1 tablespoon toasted sesame oil
1 small bunch scallions, sliced, whites and greens separated
1 small garlic clove, finely chopped
4 ounces shiitake mushrooms, stems removed and caps thinly sliced
4 cups water
1/4 cup low-sodium soy sauce
1 2-inch piece gingerroot, peeled and cut into 1/4 -inch rounds
1 pound boneless, skinless chicken breasts, cut into 3/4 -inch cubes

Directions
1. In a very large skillet or soup pot, heat the sesame oil over medium heat. Add the scallion whites and garlic; cook, stirring, about 1 minute. Add the mushrooms and cook until softened, about 3 minutes.
2. Pour the water into the pan. Stir in the soy sauce and ginger and let simmer for 2 minutes. Gently place the chicken pieces in the broth. Reduce heat to low; cover and poach until the chicken is just cooked through, about 7 minutes.
3. Transfer the chicken pieces to wide, shallow bowls. Ladle broth over the chicken. Garnish with the scallion greens and serve.

Nutrition facts per serving: 190 calories, 28g protein, 7g carbohydrate, 5g fat (0.9g saturated), 1g fiber

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Coconut-Curry Chicken Fingers with Cashews

Makes: 6 servings
Prep time: 10 minutes
Cook time: 10 minutes

Ingredients
2 pounds boneless, skinless chicken breasts, rinsed and patted dry
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
1 1/4 cups light coconut milk
1 cup skim milk
3 1/2 tablespoons red curry paste
3/4 cup roasted, salted cashews
3/4 cup unsweetened coconut flakes
3/4 cup cornflakes
1 10-ounce bag baby spinach

Directions
1. Preheat the oven to 400 degrees. Lightly grease a large baking sheet.
2. Cut the chicken into 3-by-1/2-inch strips; season with salt and pepper.
3. In a wide, shallow bowl, whisk together one cup of the coconut milk, the skim milk, and 1 1/2 tablespoons curry paste.
4. In a food processor, pulse together the cashews and coconut until finely chopped. Add the cornflakes and pulse until coarse. Transfer the mixture to a wide, shallow bowl.
5. One by one, dip the chicken strips in the coconut milk mixture, letting the excess drip back into the bowl. Place the chicken in the cashew mixture and turn to coat evenly. Transfer each chicken finger to the prepared baking sheet.
6. Bake the chicken fingers in the oven, turning once halfway through, until they are golden all over, about 10 minutes.
7. While the chicken cooks, whisk together the remaining 1/4 cup coconut milk and remaining 2 tablespoons curry paste. Divide the spinach on plates and top with the chicken fingers. Drizzle the chicken fingers and spinach with the sauce and serve.

Nutrition facts per serving: 364 calories, 40g protein, 15g carbohydrate, 15g fat (6.4g saturated), 3g fiber

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Chicken and Chili Stir-Fry

Makes: 4 to 6 servings
Prep time: 10 minutes
Cook time: 10 minutes

Ingredients
1 pound boneless, skinless chicken breasts, rinsed and patted dry
1/2 teaspoon salt
1/2 teaspoon black pepper
3/4 cup reduced-sodium chicken broth
1 1/2 tablespoons low-sodium soy sauce
1 1/2 teaspoons cornstarch
1 teaspoon honey
1 1/2 tablespoons canola oil
1 1/2 teaspoons sesame oil
1 small bunch scallions, chopped, whites and greens separated
3 garlic cloves, finely chopped
1 tablespoon peeled, grated fresh ginger
1/8 teaspoon red pepper flakes
2 cups bean sprouts
1/2 cup unsalted roasted peanuts
Steamed brown rice (optional)

Directions
1. Cut the chicken into 3/4-inch chunks; season with the salt and pepper. In a small bowl, whisk together the chicken broth, soy sauce, cornstarch, and honey.
2. In a large skillet over medium-high heat, add the canola and sesame oils. When the oil is hot, stir-fry the chicken until just cooked through, 4 to 5 minutes. Transfer to a plate.
3. Add the scallion whites, garlic, ginger, and red pepper to the pan; cook 30 seconds. Add the bean sprouts; stir-fry 1 minute more.
4. Stir the broth mixture into the skillet and reduce the heat to simmer. Scrape the browned bits from the bottom of the pan and cook until the sauce is slightly thickened, 1 to 2 minutes. Stir in the peanuts, chicken, and scallion greens; cook 1 to 2 minutes more. Serve over brown rice if desired.

Nutrition facts per serving: 333 calories, 34g protein, 11g carbohydrate, 18g fat (2.3g saturated), 2g fiber

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Roasted Chicken Thighs with Zucchini and Feta

Makes: 4 servings
Prep time: 15 minutes
Cook time: 30 minutes

Ingredients
2 1/2 pounds skinless chicken thighs, rinsed and patted dry
2 medium zucchini, cut into 1-inch chunks
2 tablespoons extra virgin olive oil
2 garlic cloves, minced
2 teaspoons dried oregano
3/4 teaspoon salt
1/2 teaspoon freshly ground black pepper
Finely grated zest of 1 lemon
1/2 cup crumbled reduced-fat feta cheese

Directions
1. Preheat the oven to 425 degrees. In a baking pan, toss together all of the ingredients except the feta cheese. Bake for 20 minutes.
2. Raise the temperature to 475 degrees. Sprinkle the feta over the top of the chicken and zucchini and continue to bake until the chicken is cooked through and lightly golden, about 10 minutes longer. Let stand for 5 minutes before serving.

Nutrition facts per serving: 467 calories, 62g protein, 4g carbohydrate, 21g fat (5.5g saturated), 1g fiber

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Mexican-Style Chicken Soup

Makes: 6 servings
Prep time: 10 minutes
Cook time: 30 minutes

Ingredients
1 tablespoon olive oil
1 large yellow onion, diced
2 garlic cloves, finely chopped
1 jalapeno, seeded and finely chopped
2 teaspoons chili powder
1 teaspoon dried oregano
1 teaspoon ground cumin
1 quart reduced-sodium chicken broth
1 1/4 pounds plum tomatoes, diced
1 4.5-ounce can green chilies
1 15-ounce can hominy, drained, or 2 cups frozen corn
1/2 teaspoon salt
2 cups shredded, cooked chicken
1/3 cup chopped fresh cilantro
1 ripe avocado, peeled, pitted, and sliced
Lime wedges for serving

Directions
1. In a large pot, heat the olive oil over medium-high heat. Add the onion, garlic, and jalapeno. Cook, stirring, until the onion is translucent, about 5 minutes. Add the chili powder, oregano, and cumin; cook 1 minute more.
2. Stir in the broth, tomatoes, chilies, hominy, and salt. Bring to a boil, then immediately reduce heat and simmer for 20 minutes. Add the chicken; simmer 10 minutes more. Stir in the cilantro.
3. Ladle into individual bowls and serve garnished with the avocado slices and the lime wedges.

Nutrition facts per serving: 233 calories, 20g protein, 21g carbohydrate, 8g fat (1.4g saturated), 5g fiber

Originally published in FITNESS magazine, January 2010.

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What do you think? Review this slideshow!

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iowastatesweety wrote:

I used rice krispies instead of cornflakes, turned out great!

1/25/2013 12:17:02 AM Report Abuse
allison.talamantez wrote:

I was out of cashews and made it with panko bread crumbs instead....SOOOO GOOD!

1/11/2010 06:41:57 PM Report Abuse
robicor wrote:

this is my absolute favorite recipe! only thing is you have to make sure the crumb part is really finely grated otherwise it gets too thick and when it bakes it doesn't completely stick. but an amazingly easy and healthy recipe

1/3/2010 04:28:49 PM Report Abuse

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FITNESS magazine, January 2010
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