Who said healthy food is boring and tasteless? Here are 10 dishes of the best chicken meals with recipes and calories.
Baked chicken wings:
Sometimes you want a different meal, and this way is different because it’s not fried like other ways. Instead, the fat is removed and baked without adding oils. It’s easier and cheaper.
- Calories
310 calories. 21g fat. 680mg sodium. This makes 8 servings.
Ingredients
2 kg chicken wings. 1 spoon salt. 1 spoon black pepper. 1 spoon chili powder. 2 spoons butter. 2 spoons hot sauce. Juice of 1 lemon. 1 cup Greek yogurt. 2 spoons cheese. - Method: Preheat oven to 450°F, season wings with salt, pepper, and chili, put on parchment paper or baking dish.
Preparation
Bake it until the skin is brown and the meat is cooked. The meat needs about 15 minutes to cook through. Melt butter in a pan, add the hot sauce and half the lemon juice. Take the wings out of the oven and put them straight in the pan. Toss them well so they all get coated with the sauce. Mix the yogurt, cheese, the rest of the lemon juice, add salt and pepper, and serve.
Mexican-style chicken
Mexican food can be healthy because it uses fresh ingredients and protein. This method is simpler than the American style, lower in calories and tastier.
- Calories:
410 calories.
15 g fat.
430 mg sodium.
The amount is enough for 4 servings.
- Ingredients:
One pack of Mexican sauce.
2 cups of low-salt chicken breasts.
4 cups of preserved grilled chicken pieces.
8 corn tortilla slices.
Half a cup of fresh cheese or feta.
Half a red onion cut into rings.
- Method:
In a medium bowl, put some sauce and chicken pieces, leave for 10-15 minutes. Heat it in microwave for 1 minute at 50% power.
In a big pan, put a tortilla slice. When it warms up, stuff it with chicken, add a spoon of sauce, some cheese, and onion rings.
Chicken and black bean nachos:
If you order nachos at a restaurant, they come soaked in cheese, cream, and oils. But this way, nacho slices are topped with protein from chicken chunks, fiber from beans, and a bit of sauce and cheese to keep the tasty flavor.
- Calories:
330 calories.
12 grams fat.
500 mg of sodium.
The amount is enough for 6 servings.
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- Ingredients:
6 tortilla slices.
A pack of black beans.
One and a half cups of cheese.
One cup of grilled chicken pieces.
Half a chopped onion.
Half a cup of light sour cream.
Make any type of sauce you like.
One chili pepper (optional)
- The method:
Preheat the oven to 425 degrees.
Add the tortilla slices to a tray.
Stuff each slice with beans, cheese, chicken pieces, and onion.
Bake for 15-20 minutes until the cheese melts.
Put sour cream, a spoon of sauce, and hot pepper pieces.
- Crispy stuffed chicken:
This is a popular dish in restaurants, usually full of cheese and sauces. All those calories ruin any chance of a good food day. You can make it at home with chicken breasts stuffed with veggies and nuts.
- Calories:
500 calories.
19 grams fat.
790 mg sodium.
The amount serves 4 portions.
- Ingredients:
2 tablespoons olive oil.
2 tablespoons ground walnuts.
4 cups spinach.
Quarter cup red pepper.
Salt and black pepper.
4 skinless, boneless chicken breasts.
Half cup mozzarella.
2 eggs.
Half a cup of bread crumbs.
- Method:
Heat half a tablespoon of olive oil on medium heat.
When hot, add the spinach, pepper, and walnuts, and stir for 2 minutes.
Place the chicken breasts on a flat surface, spread the spinach mix over them, add the cheese, roll them up and secure with toothpicks.
Beat the eggs in a deep bowl and add the bread crumbs, salt, and pepper.
Dip the chicken rolls in the egg mixture until well coated.
Put the remaining oil in a pan and cook the chicken rolls.
Grilled chicken tacos with spicy sauce:
We all like grilled chicken since it's an easy and quick way to a tasty dinner, but you can make it at home with spicy sauce that gives a good flavor and taste.
- Calories:
345 calories.
12 grams of fat.
800 mg sodium.
The amount is enough for 4 servings.
- Ingredients:
8 corn tortilla slices.
3 cups of grilled chicken pieces.
1 and a half cups of hot sauce.
Half a cup of cheese.
One medium onion.
One cup of chopped fresh cilantro.
Two lemons cut into pieces.
- Method:
Heat the tortilla in a pan.
Mix the chicken and sauce, then spread them on the tortilla.
Add cheese on top and serve with lemon wedges.
Chicken salad sandwich with raisins and curry:
Chicken salad usually has mayo but this one is different. It uses olive oil, raisins, and curry powder for a sweet and tasty flavor.
Make a big bowl of the salad and use it as part of your weekly meals. You can stuff it in sandwiches or add it to a veggie meal.
- Calories
440 calories.
15 grams of fat.
510 mg of sodium.
The amount serves 4 people.
- Ingredients:
3 tablespoons of raisins.
3 cups of cooked chicken.
2 celery stalks chopped small.
A piece of chopped onion.
Chopped carrot.
A spoon of curry (optional).
Quarter cup light mayonnaise.
Salt and black pepper.
4 lettuce leaves.
Two chopped tomatoes.
8 slices of toast or whole wheat bread.
- Method:
Cover the raisins with hot water and soak for 10 minutes.
Add the chicken, celery, carrot, curry, and mayonnaise. Mix well and season with salt and pepper.
Place lettuce leaves on top of the bread slices, then the tomatoes, and the chicken mixture.
Mushroom and cream chicken:
Bury the chicken pieces in mushroom, cream, and tomato pieces. You can add Greek yogurt for a rich sauce.
- Calories:
270 calories.
10 grams of fat.
420 mg of sodium.
The amount is enough for 4 servings.
- Ingredients:
A spoon of olive oil or more if needed.
4 chicken breasts with skin and bones removed.
Salt and black pepper.
Chopped leeks.
3 cloves of minced garlic.
8 spoons of mushroom pieces.
Quarter cup of dried mushrooms.
Quarter cup of cherry tomatoes.
Quarter cup of Greek yogurt.
Half cup of chicken soup.
- The method:
Heat olive oil in a large pan.
Season the chicken with salt and pepper.
Add the chicken to the pan for a few minutes until its color changes, then flip it to the other side.
Transfer the chicken to a plate, dry the pan, then add olive oil.
Put the leeks, garlic, and fresh mushrooms in for 3 minutes and season with salt and pepper.
Add the tomatoes and stir for a minute, then add the dried mushrooms and chicken broth. Lower the heat, add the chicken, and cook the mix for 10 minutes.
At the end, add the yogurt, stir, and divide the mix into 4 plates.
Chicken salad with cranberries and avocado.
Sometimes the salad ends up a heavy meal, especially if you get it ready-made from a restaurant, but you can make it at home and keep it healthy to save extra calories.
- Calories
500 calories.
24 grams fat.
660 mg sodium.
The amount serves 4 portions.
- Ingredients:
12 ounces cooked chicken.
12 cups fresh arugula.
Quarter cup of dried berries.
One avocado.
Quarter cup of ground walnuts.
Quarter cup of cheese.
Quarter cup of mustard.
Salt and black pepper.
- Method:
Mix the chicken, arugula, berries, avocado, cheese, walnuts, mustard, salt, and pepper in a deep bowl and serve.
BBQ Pizza:
Craving pizza? Let yourself add chicken pieces and make it at home. It ends up cheaper and with fewer calories.
Calories
380 calories.
14 grams fat.
850 mg sodium.
Serves 4.
Ingredients:
Pizza dough ingredients:
A packet of yeast.
A cup of hot water.
Half a teaspoon of salt.
A spoon of sugar or honey.
2 and a half cups of flour, extra flour for kneading.
Half a teaspoon of olive oil.
- Filling ingredients:
Three quarters cup of BBQ sauce.
One and a half cups of cheese.
Half an onion, chopped.
Half a hot pepper.
One cup of cooked chicken.
Fresh coriander.
- The way to make it:
Mix yeast with hot water, salt, and sugar, then let it sit for 10 minutes.
Mix them with flour and olive oil until the dough holds together, then place it on a cutting board, cover with plastic wrap, and let it rest for at least 90 minutes at room temperature.
Preheat the oven to 500 degrees and sprinkle some flour on the baking tray to prevent sticking.
Roll out the dough and spread barbecue sauce, cheese, onions, peppers, and chicken on each one. Let them cook until golden brown.
Chicken sandwich with Chimichurri sauce:
You won't find this sandwich in regular places. The chicken pieces are topped with sauce, onions, and sweet peppers. You can make the sauce at home by blending basil, adding garlic, olive oil, and grape juice. It has a moderate calorie count.
Calories:
310 calories.
8 grams of fat.
475 mg sodium.
The amount serves 4 portions.
- Ingredients:
4 skinless, boneless chicken breasts.
Salt and black pepper.
Two cups of leafy greens.
4 whole wheat sesame Kaiser rolls cut in half.
Half an onion chopped into small pieces.
Half a cup of sautéed red bell pepper.
Half a cup of Chimichurri sauce.
- Method:
Prepare a grill or Tefal pan and put the chicken seasoned with salt and pepper in it for 3 to 4 minutes on each side.
Divide the vegetable mix between the kaiser buns.
Put the chicken pieces and onions on top.
Pour the sauce on top.
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