Healthy Recipes: Chicken 5 Ways (2024)

Tired of the same old, same old? Get the cluck out of your chicken dish rut with these tasty, healthy and easy-to-make recipes. The Centers for Disease Control and Prevention recommends that most women get in 46 grams of protein every day. Just one cup of chicken nearly delivers your entire daily protein fix. Add a side salad or roasted vegetables along with some couscous or brown rice to these chicken dishes, and voila—you have yourself a healthy and beautifying meal in minutes.

1Hawaiian Chicken Salad With Pineapple & Pepper Jack

by Robin Miller, nutritionist and author of “Robin Takes 5: 500 Recipes, 5 Ingredients or Less, 500 Calories or Less, for 5 Nights a Week at 5:00 PM“

Why we love it:

Pineapple is chock-full of vitamin C, which is important for healthy, resilient skin. This powerful nutrient can increase collagen production to ward off wrinkles, and its antioxidant properties can actually reverse age spots and UV damage. Plus, who can resist sweet, ripe pineapple right now? Not us.

2Hawaiian Chicken Salad With Pineapple & Pepper Jack

Ingredients:

1 cup cubed, cooked chicken breast (poached, grilled, roasted or rotisserie chicken)

1/4 cup diced pineapple (fresh pineapple or canned pineapple in 100% juice)

1/4 cup diced pepper jack cheese

2 tablespoons light mayonnaise

1 tablespoon chopped fresh parsley

Salt and freshly ground black pepper

Directions:

In a medium bowl, combine the chicken, pineapple, cheese, mayonnaise and parsley. Mix well and season to taste with salt and pepper. Refrigerate the chicken salad until ready to serve, or pack for lunch.

Prep time: 10-15 minutes

Serves 1

3Low-Calorie Chicken Parmesan

by Erin Palinski-Wade, R.D., author of the “Belly Fat Diet For Dummies“

Why we love this:

Garlic is a powerful antioxidant. It’s been touted to help fight wrinkles, smooth skin and decrease skin inflammation and red marks for a younger, more radiant complexion. The tomato sauce in this recipe gives a dose of beta-carotene to protect your pretty skin from the sun, as well as lycopene, which has proven anti-cancer properties.

4Low-Calorie Chicken Parmesan

Ingredients:

4-5 ounces skinless chicken breasts

1 cup whole wheat bread crumbs

2 tablespoons Parmesan cheese

1 tablespoon minced garlic

1 tablespoon dried basil

1 cup shredded low fat mozzarella cheese

1 cup homemade (or store-bought) tomato sauce

Non-stick cooking spray

Directions:

Preheat oven to 400 F. In a large bowl, mix together whole wheat bread crumbs, Parmesan cheese, garlic and basil. Spray each chicken breast with non-stick cooking spray. Dip each chicken breast into the bowl to cover with breadcrumb mixture. Place chicken breasts into a glass casserole dish that has been sprayed with non-stick cooking spray. Pour tomato sauce over chicken breasts to coat evenly. Sprinkle mozzarella cheese evenly over chicken breast. Place in oven and bake for 35 minutes or until chicken reaches internal temperature of 165 degrees. Serve warm along with vegetables and whole grain pasta if desired.

Prep time: 10 minutes

Cooking time: 30 minutes

Serves 4

5Roast Chicken with Caramelized Lemons, Olives and Cherry Tomatoes

by Catherine McCord, owner of Weelicious.com and author of “Weelicious: 140 Fast, Fresh, and Easy Recipes“

Why we love this:

The tomatoes in this dish have tons of vitamin C, known to protect the skin against sun damage and skin cancer, as well as help reverse some of the skin discoloration and wrinkles that come with aging. Say no more … we’re digging in!

6Roast Chicken with Caramelized Lemons, Olives and Cherry Tomatoes

Ingredients:

1 tablespoon vegetable or canola oil

4 chicken breasts, bone in and skin on

1 teaspoon kosher salt

1 lemon cut in half

7Thai Fettuccine with Chicken

by Elizabeth Somer, R.D., author of “The Food & Mood Cookbook“

Why we love it:

This flavorful recipe has 2 whole cups of red peppers, which are especially rich in vitamins A and C to maintain healthy skin. They are also a good source of fiber and nutrients that can protect against cancer. Plus, red peppers add a nice touch of color to make this dish even more appetizing.

8Thai Fettuccine with Chicken

Ingredients:

8 ounces fettuccine

Cooking spray

1 pound chicken breasts, skinless and boneless

1 teaspoon sesame oil

3 cloves garlic, minced

4 teaspoons fresh ginger, minced

2 cups red pepper, stemmed, seeded and sliced into thin strips

2/3 cup chicken broth

1/3 cup peanut butter

1/3 cup hoisin sauce

1 /2 teaspoon salt

1 tablespoon rice wine vinegar

1 teaspoon chili garlic sauce

2/3 cup green onion, thinly sliced

2/3 cup fresh cilantro, chopped

Directions:

Cook pasta according to directions on package, omitting fat. Drain. Spray a medium, non-stick frying pan with cooking spray and place over medium heat. Sauté chicken breasts until cooked through, about 10 minutes on each side depending on thickness of breasts. Remove from pan and set aside to cool. Cut into ½-inch cubes. In pan used for chicken, add oil, garlic and ginger and sauté over medium heat for 3 minutes, stirring frequently. Add red pepper and cook an additional 2 minutes. Add chicken broth, peanut butter, hoisin sauce, salt, vinegar and chili garlic sauce. Blend well over medium heat for 3 minutes. In a large serving bowl, toss hot pasta, chicken and sauce to coat. Sprinkle with onion and cilantro and toss gently.

Makes 8 cups

9Mango Chicken

by Keri Glassman, R.D., author of “The New You and Improved Diet: 8 Rules to Lose Weight and Change Your Life Forever“

Why we love it:

This dish is packed with antioxidant-rich ingredients including garlic, ginger, mango and cilantro. Garlic has been found to reduce cholesterol, and mango is full of fiber, vitamin A and vitamin C. Studies have shown that eating mango helps reduce body fat and blood glucose. And cilantro actually has antibacterial properties that have been proven to fight off invaders such as salmonella.

10Mango Chicken

Ingredients:

1 boneless, skinless chicken breast

Salt and pepper to taste

1 teaspoon olive oil

1/2 garlic clove, minced

1 piece fresh ginger root, minced

1/2 mango, peeled, seeded and diced

1/2 tablespoon cider vinegar

Splash white wine

1 tablespoon chopped cilantro

Directions:

Rub chicken with salt and pepper and grill or broil. Heat oil in a medium skillet over medium heat and sauté garlic for about 1 minute. Mix in ginger and mango, and cook 3-4 minutes, until mango is tender. Pour in the cider vinegar and white wine. Season with salt and pepper. Stir in cilantro, and remove from heat. Spoon over the chicken to serve.

Prep time: 20 minutes

Serves 1

FAQs

What are the 5 ways to cook chicken? ›

There are so many ways to prepare chicken. We can stir-fry, pan-fry, grill, barbeque, bake or roast chicken.

Know More ›

What are the healthiest ways to eat chicken? ›

Here are some of the healthiest ways to eat chicken: Poaching: Poaching is a great way to cook chicken without adding any fat. Simply bring water to a boil, then reduce the heat and simmer the chicken until cooked through. Steaming: Steaming is another low-fat cooking method that preserves the nutrients in chicken.

How to eat chicken for weight loss? ›

Generally speaking, skinless chicken breast is the leaner option and often the cut most widely suggested for weight loss. This is because dark meat like the thighs (as well as the wings and legs) is higher in fat than the breast. In a 100g serving of chicken breast, you'll get about 3.24g of fat [2].

Can you meal prep chicken for 5 days? ›

Chicken is one of the best meats for meal prep because it's inexpensive and lasts for up to four days in the fridge after you've cooked it, so we're here to make sure that when it comes to chicken, your prep is perfect.

What are 3 ways to cook chicken? ›

5 different ways to cook chicken

Pan Fried chicken. Pan fried chicken is very easy and quick to make, and is delicious when seasoned! ...
Braised chicken. Braised chicken is perfect for Autumn and Winter months as you can create scrumptious stews and casseroles. ...
BBQ chicken.

Keep Reading ›

How to cook chicken in a healthy way? ›

Steaming is another healthy and quick cooking method for chicken. For this method, you use a steaming basket and pot of hot water. Alternatively, you can get the same results by cooking in a steam-assisted hybrid oven.

Get More Info ›

What is the healthiest way to cook chicken for weight loss? ›

The Winner: Poaching

"The healthiest way to cook chicken is to poach it," Lewis explains, "because you aren't introducing any other ingredient to the chicken other than the water it is boiled in." Similar to the way you'd poach an egg, all you'll need is the chicken you're using and some hot water.

Read On ›

Can I eat chicken everyday and be healthy? ›

Chicken is a healthy food (as long as it's poached, baked or grilled), but that doesn't mean you should eat it every single day. As both dietitians have explained, eating a wide variety of foods is the best way to give your body the nutrients it needs.

Will I lose weight if all I eat is chicken? ›

Does the chicken-only diet help with weight loss? Scientists have not found any evidence for the whole chicken diet and its effects on weight loss. To lose weight, you need to maintain a consistent calorie deficit, which means you consume fewer calories than you burn.

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Should I eat chicken everyday to lose weight? ›

You'll likely lose weight if you eat chicken every day instead of more calorie-dense items like fattier meats and processed foods, and avoid eating a lot of average carbohydrates. A 100 gm fresh chicken breast has a nutrient benefit of 124 calories, 20 grams protein, and 3 gm fat.

Find Out More ›

Can I eat chicken 5 times a week? ›

There is no solid evidence that says eating chicken frequently will harm your health... Non-veg foods like chicken, fish, red meat, organ meat have many health benefits if consumed in moderate quantity. You can have once or twice a week in small portions with no health complications is normal.

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Can you eat chicken 4 times a week? ›

Absolutely. Grilled or baked chicken throughout the week is the suggested way to prepare chicken. You can make simple, healthy chicken dinners, served over a salad of mixed greens, or mixed with peppers and onions for fajitas.