Healthy Chicken Recipes


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Chicken is a popular protein source because it’s versatile and low in saturated fat. Americans now consume more chicken than beef or pork, but it’s still not helping our nation eradicate obesity since people prepare chicken in such unhealthy ways. In order to make healthy chicken recipes, follow the tips below. Remove the Skin Cut the fat from healthy chicken recipes by removing the skin from the meat. Chicken skin is high in fat and calories.

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Healthy Chicken Recipes

  1. 1. Healthy Chicken RecipesChicken has oftentimes been viewed as a healthier alternative to other types of meatsuch as beef and pork. Though it is also an animal product with an amount ofcholesterol and saturated fat, it is easier to lessen this by removing the skin, wheremost of the fat is, or by choosing the breast portion (white meat) rather than the thighand drumstick (dark meat).Unfortunately, with the advent of commercialization, situations of high demand andlow supply, or sometimes just the desire of manufacturers for a better profitability,most animal products are nowadays raised with the assistance of synthetic feeds andgrowth hormones. These results in animals being ready for processing in a fraction ofthe time compared to when they’re raised with natural feeds like grass and grains. Forchickens, what normally takes more than a month to be ready it can be shortened tojust a few weeks with plumper, juicier meat to boot.The downside of this is the concerning fact that more and more research has shownthat all these chemicals could potentially be harmful when consumed by humans. Thesolution to this if one really wants a healthy chicken dish is to go free-range andorganic which means that the birds have not been fed with synthetic feeds norinjected with hormones. Free-range chickens are also grown in an open space ratherthan kept in cramped cages. This affects the tenderness of the dish made with it so beextra careful in preparation.Now that we have a wholesome nutritious product to cook let’s make it even healthierby combining it with other great ingredients with a smaller amount of oil. Rather thanbreading and deep-frying which just soaks up grease, why not bake, braise or stew itinstead together with nutrient-dense and fiber-rich brown rice, an assortment ofvegetables and even fruit?Lastly, if your family doesn’t want to give up their favorite fried chicken, by all meansgive it a healthy twist by breading the chicken pieces in whole wheat bread crumbs,oat meal or cereal. Drizzle with a bit of olive oil and bake until crisp and goldenbrown. Serve with a fresh salad and home-made low-fat gravy. Now isn’t that muchbetter than a bucket of store-bought greasy fast food?
  2. 2. Grilled Mustard Chicken BreastsMarinate chicken breasts in this mixture of three different kinds of mustard, vinegar,apple juice and lemon juice for a special taste.Servings: 4-6Preparation Time: 5 minutes, plus 2-4 hours to marinateCooking Time: 6-8 minutesDifficulty Level: AverageIngredients:1/4 cup Dijon mustard, 1/4 cup coarsely ground mustard, 1/4 cup German mustard, 11/2 tbsp. fresh lemon juice, 1/4 tsp. freshly grated lemon zest, 1/4 cup white vinegar,1/3 cup apple juice, 1 shallot, peeled and sliced, 1 small clove garlic, minced, 1/4 tsp.coarse ground black pepper, 4 boneless, skinless chicken breasts (approx. 1 lb. total)Preparation Instructions:Mix all the ingredients together, except the meat, in a shallow bowl. Add chicken andturn once or twice to coat. Cover bowl and chill for 2-4 hours to marinate, turningoccasionally. When ready to grill, remove chicken from bowl. Discard marinade. Placechicken on lightly oiled, preheated grill. Cook until meat is no longer pink inside, about3-4 minutes on each side.
  3. 3. Grilled Chicken with ApricotsGrilling apricots and serving them together with grilled chicken breasts creates a tastyentrée with its own side dish.Servings: 4Preparation Time: 5 minutes, plus 2-4 hours to marinateCooking Time: 12-15 minutesDifficulty Level: AverageIngredients:1 lb. boneless, skinless chicken thighs, Coarse ground black pepper to taste, 6 tbsp.apricot preserves, 1/2 cup apricot nectar, unsweetened, 4 tbsp. fresh snipped mint, or1 tbsp. dried, 1 tbsp. plus 1 tsp. olive oil, 1 tsp. sherry vinegar, 1 tsp. curry powder, 1medium clove garlic, minced, 4 apricots, halved and pitted, not peeled, 1/4 cupchopped pistachio nuts, 1 tbsp. Dijon mustard, 1/2 tsp. mustard seedsPreparation Instructions:Sprinkle chicken with pepper, to taste. Mix together 2 tbsp. preserves, 1/4 cup nectar,half the mint, 1 tbsp. olive oil, vinegar, curry powder and garlic. Place chicken pieces ina large resealable bag. Pour marinade over chicken pieces. Seal bag tightly and shakegently to coat chicken. Place bag in refrigerator and chill 2 to 4 hours. When ready togrill, remove chicken from bag and discard marinade. Place chicken on a medium grill.Cook until chicken is nearly cooked through and no longer pink, 12 to 15 minutes,turning once. When chicken is nearly done, place apricots on the grill, cut sides down.Grill until lightly browned and softened, about 5 minutes. While chicken is cooking,combine remaining ingredients in a mixing bowl. When chicken and apricots are done,remove from heat and place on a serving platter. Drizzle both with sauce and servewith additional pistachios sprinkled on top, if desired.
  4. 4. Lemony Chicken BreastsThis is a quick dish, perfect for guests or every day. Add a tablespoon of capers alongwith the fresh parsley, if desired.Servings: 2Preparation Time: 10 minutesCooking Time: 10 minDifficulty Level: EasyIngredients:1 tablespoon all-purpose flour, ¼ teaspoon salt, ¼ teaspoon freshly ground pepper, 2skinless, boneless chicken breast halves (about 4 oz. each), 2 teaspoons olive oil, 1/3cup chicken stock, 2 tablespoons freshly squeezed lemon juice, 1 tablespoon choppedfresh parsleyPreparation Instructions:In a shallow dish, combine the flour, salt, and pepper. Dredge each piece of chicken inthe flour mixture. Place a large skillet over medium high heat and add the oil. Once theoil is warm, add the chicken, cooking for about 3 minutes on each side, or until nolonger pink in the middle. Remove with tongs to a platter. Pour the chicken stock intothe skillet. Add the lemon juice. Scrape the bottom of the pan to get up any brownedbits and simmer for about 3 minutes, or until the sauce is reduced. Add parsley. Servethe chicken breasts with the sauce poured over them.OTHER LINKS:type of chili peppersmaking sour milk for bakingmanhattan cocktail wikiethiopian yirgacheffe wikidrinks made with apple vodka