Healthy Chicken Recipes


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Healthy Chicken Recipes

  1. 1. Healthy Chicken RecipesChicken is a vigorous fowl food, even better if you know how to prepare and cookthem properly. You can start your healthy chicken recipes right at thesupermarket—choose specialized free range or organic chicken, which are raisedwithout antibiotics and given organic feeds such as a mix of whole corn, wheat,barley, oat groats, peanuts, bran and more.When you get home, clean the chicken and remove the fatty parts including thechicken skin which is high in fat and calories. There are healthy chicken dishes whenthe skin is not wanted and the mean is the emphasis. Select the thinner cuts such asthe breast meat, legs, thighs and wings.When cutting the chicken, target also for portion control, especially for casseroles,stews, and braises when the dish can be stretched with the addition of vegetablesand tomato-based sauces. Large, individual pieces can be made into fried chickenbut to make it healthier and still retain the crunch of the chicken, dip in breading,assemble on a baking dish and then bake.It’s possible to still make your favorite chicken recipes, just use low-fat cookingtechniques, such as stir-frying, braising, poaching, grilling, boiling, and baking. Whenstir frying chicken, use a non-stick pan, so you don’t have to add as much oil. Usehealthy oils (but carefully, if possible) such as safflower, canola, and olive oil whenpan-frying or stir-frying.Steer clear of rich sauces (mostly from cream, milk and butter) in your chickenrecipes because they will markedly increase the fat content of your meals. Add flavorto healthy chicken recipes with ground herbs and spices as well as lemon zest.Knowing how to make chicken meal in a healthy way in the beginning will aid youwith your healthy chicken recipes. Grilled chicken breast, for example (minus the
  2. 2. skin), can be cut into strips and sprinkled into a bowl of baby greens, cherrytomatoes, and olive oil vinaigrette for a hearty salad. Cooking chicken withvegetables and grains is a good idea. Serve grilled chicken on a bed of couscous andbell peppers, tomatoes, and olives.Shred boiled chicken breast and sprinkle it on salads, pastas, or as filling for pitabread pockets or shawarma sandwiches. Add some sautéed mushrooms and onions,low-fat cheese, and whole wheat tortilla and you have yourself a healthy quesadilla.Prepare a salsa out of cucumber, jicama and watermelon to serve on the side.Want to try some more exciting and interesting recipes that will soothe your pickytongue? Choose from these fabulous Chicken Recipes.
  3. 3. Grilled Mustard Chicken BreastsServings: 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,1 1/2 tbsp. fresh lemon juice, 1/4 tsp. freshly grated lemon zest, 1/4 cup whitevinegar, 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. 1lb. 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.Place chicken on lightly oiled, preheated grill. Cook until meat is no longer pinkinside, about 3-4 minutes on each side.
  4. 4. Grilled Whole ChickenServings: 5 to 12Cooking Time: 1 1/2 hoursDifficulty Level: EasyIngredients:1 whole chicken, Olive oil, 5 to 10 garlic cloves, Freshly ground pepper, Salt,Preparation Instructions:Prepare and preheat the grill. Wash the chicken and pat dry. Place in a disposablealuminum pan. In a small bowl, pour a few tablespoons of olive oil. Mince the garliccloves and add to the oil, along with salt and pepper to taste. Add more oil, ifnecessary, to make a paste. Rub the paste on the meat of the bird, under the skin.Rub any remaining paste on the skin of the bird. When the coals of the grill arecoated in gray ash, divide the coals in half and place each half to one side of the firegrate. Place the pan with the chicken on the center of the grill. Cover, leaving the topand bottom vents open. Cook the bird until an insta-read thermometer reads 185degrees F., about 1 to 1 ½ hours. Remove the chicken and before carving, place it ona platter for 10 minutes, tenting it with foil.
  5. 5. Chicken traditionally prepared inthe BackoffenServings: 4Preparation Time: 1 hour 15 minutes, 6-8 hours for the lemonsCooking Time: 75 minutesRecommended Wine: Arbois blanc, vin de MoselleIngredients:For the base and foundation: 1 chicken (approximately 2.2 pounds, prepared), 3/5cup Alsatian white wine, 1 2/5 cups chicken stock, salt, pepper For the garnish: 1 lb.potatoes, 0.9 lbs. (14.4 oz.) small artichokes, 0.3 lbs. (4.8 oz.) small onions, 1 oz. (2tablespoons) butter, salt, pepper, fresh rosemary, fresh thyme, preserved lemon,tomatoes, garlic For the dough: 2 cups flour, 3/5 cup hot water, 1 teaspoon salt, 1egg yolkPreparation Instructions:When making this dish, it’s very important to hermetically close the terrine. Preparea dough ahead of time using flour, warm water (to make the dough elastic), and anegg. Also, preserve the lemon ahead of time. Peel and seed the tomatoes. Cut theminto quarters. Peel the garlic. Place the small artichokes in a frying pan with a littleoil. Do the same with the grated potatoes, coloring them lightly. Season the chickenwith some salt and pepper. Distribute the potatoes and artichokes around thechicken. Add the small onions, the cloves of garlic, tomato, lemon, and two rosemarybranches. Add the equivalent of a good glass of Alsatian white wine, the samequantity of fowl stock, and the fowl gravy. Close the terrine with a lid. Wrap thedough, shaped in a long rectangle, once around the pot, pressing down firmly. Placein the oven for 50 minutes. Remove from the oven. Remove the dough from aroundthe lid and serve.
  6. 6. Chicken Breasts in Wine SauceServings: 4Preparation Time: 15 minutesCooking Time: 35 minutesRecommended Wine: 1/4 cup white wineDifficulty Level: AverageIngredients:2 tablespoons butter, 3 whole chicken breasts - skinned and boned, halved, 3 cupschicken stock, 1/4 cup white wine, 1 dash black pepper, 1 1/2 cups carrots – sliced,1 cup sliced mushroomsPreparation Instructions:In a large saucepan melt the butter. To this add the chopped chicken breasts and fryuntil brown on both sides. In a separate bowl mix chicken stock, wine, and pepper;pour over fried chicken breast. Stir in carrots and mushrooms on low heat. Cover andallow to boil until chicken is tender. (Optional)Serve with hot cooked rice.
  7. 7. Chicken supreme with anchovy androsemaryServings: 6Preparation Time: 30 minutesCooking Time: 30 minutesRecommended Wine: Arbois blanc, JulienasIngredients:1 fatted chicken from Bresse, about 3 2/3 lbs., 4 anchovy fillets, 1 carrot, 1 onion, 2spoons fowl fond, 2 dippers cream, butter,; 1 ½ tablespoons rosemaryPreparation Instructions:Start by preparing the chicken supremes. Use a small knife to cut 5 or 6 slits into themeat. Place the anchovy pieces inside. Peel the carrot and onion and cut into small,round slices. Brown the supremes in a cocotte pan with 1 oz. butter. Add the carrotand onion pieces, 2 spoons fowl fond, and 2 dippers cream. Allow it to cook on amedium flame for about 15 minutes. Store warm. Add the rosemary into the sauceand reduce until obtaining a smooth consistency. Strain. Salt, pepper and season, asdesired.
  8. 8. Chicken Cooked in AleServings: 4Cooking Time: 1 hour 10 minutesDifficulty Level: AverageIngredients:1 chicken (2 ½ to 3 lbs.), 4 tablespoons butter, Salt, Freshly ground pepper, 1tablespoons chopped shallots, ½ cup gin, 1 cup heavy cream, ½ lb. fresh mushrooms,diced, 2 cups ale, Cayenne pepper, 2 tablespoons chopped fresh parsleyPreparation Instructions:Melt 2 tablespoons of butter in a Dutch oven. Add the chicken and sauté untilgolden. Season with salt and pepper. Cover and cook over low heat for 30 minutes.Remove the chicken with tongs and cover with a tent of foil to keep warm. Add theshallots to the Dutch oven and sauté until golden. Place the chicken back in theDutch oven. Pour the gin over the chicken and carefully flambé. Add 1 tablespoonbutter, 2 tablespoons cream, and the mushrooms. Add the ale and season with salt,pepper, and some cayenne pepper. Cover and simmer for 15 minutes. When chickenis cooked through, cut it into 4 pieces. Keep warm. Add the remaining cream to theDutch oven. Boil until thickened. Season, if needed. Remove the Dutch oven fromthe stove and add the remaining butter, allowing it to melt naturally in the hotcream sauce. Serve the chicken with the sauce poured over it and parsley sprinkledover the whole.
  9. 9. Chicken Braised with WineCooking Time: 35 minutesDifficulty Level: AverageIngredients:¼ lb. salt pork, diced, 3 tablespoons butter, 4 small shallots, 8 small white onions, 1garlic clove (sliced), 1 carrot, sliced, 1 frying hen, cut into pieces, 2 tablespoons allpurpose flour, Sea salt, Pepper, freshly ground, 1 tablespoon minced fresh parsley, 1tablespoon minced fresh chervil, 1 bay leaf, 1/8 teaspoon dried thyme, 1 cup redwine, 1 tablespoon brandy, ¼ lb. mushroomsPreparation Instructions:Heat the butter in a large saucepan over medium heat. Add the salt pork pieces andsauté until slightly golden. Add the shallots, onions, garlic, and carrot. Sauté untiltender. Do not brown. Remove the vegetables and pork with a slotted spoon. Addthe chicken and cook until browned. Sprinkle the chicken with the flour, salt, pepper,parsley, chervil, bay leaf, and thyme. Add the previously cooked vegetables back tothe pan. Add the wine and brandy. Simmer for 15 to 20 minutes. In the last 5minutes of cooking, add the mushrooms.
  10. 10. Spanish Chicken WingsServings: 4Cooking Time; 15 minutesDifficulty Level: AverageIngredients:8 chicken wings, 2 garlic cloves, sliced thin, 1 tablespoon olive oil, 1 tablespoonpaprika, 1 teaspoon chili powder, 1 teaspoon dried oregano, 1 teaspoon salt, 1teaspoon freshly ground black pepper, Lime wedgesPreparation Instructions:With a paring knife, make 2 small slices in each chicken wing’s skin. Slip a slice ofgarlic clove into each slice. With a pastry brush, coat the wings with oil. In a bowl,combine the paprika, chili powder, oregano, salt, and pepper. Add the chicken wingsand toss until well coated. Grill the wings for 15 minutes, or until cooked through.Serve with lime wedges.
  11. 11. Crock Pot ChickenServings: 6Cooking Time: 10 hoursDifficulty Level: EasyIngredients:2 potatoes (sliced), 2 carrots (sliced), 2 onions (sliced),2 celery stalks (sliced into 1 in.pieces), 1 (3 lb.) chicken, 2 teaspoons salt, ½ teaspoon pepper (freshly ground), 1teaspoon dried basil, ½ cup white wine or chicken stockPreparation Instructions:Pour the vegetables into the bottom of the slow cooker. Place the chicken on top.Add the salt, pepper, basil, and wine or stock. Cover and cook on low for 10 hours.
  12. 12. Oven-fried ChickenServings: 4-6Preparation Time: 5-10 minutesCooking Time: 50-60 minutesDifficulty Level: AverageIngredients:2 1/2 – 3 lb. fryer chicken pieces, 1/4 cup butter, 1/4 cup olive oil, 1/2 cup flour, 1tsp. paprika, 1/2 tsp. coarse ground black pepperPreparation Instructions:Preheat oven to 425 degrees. Wash chicken and pat dry with paper towels. Putbutter and oil in 13x9 casserole dish. Place dish in oven just long enough to melt thebutter. Remove from oven. Mix together flour, paprika and pepper in a bowl. Dredgechicken pieces through the flour, one at a time, and place in casserole dish. Bakechicken 30 minutes. Remove from oven, rotate chicken pieces, and bake anadditional 20-30 minutes, or until the thickest chicken pieces are fork-tender.
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