Three healthy chicken recipes to add to your cookbook
Chicken is one of the leanest, healthiest meats you can add to your plate. It’s chock full of muscle-building proteins, immune-boosting vitamins, and important minerals such as iron and selenium. Plus, it’s a much lower fat alternative to red meats such as beef or pork. If you’re running out of creative ways to cook this nutritious bird, look no further. We’ve put together three delicious and super healthy new ways to serve up this protein-rich staple.
Charred Lemon Chicken Piccata
This one-pan dish is as tasty as it is nutritious. Lemon adds depth to the sauce and brings a burst of colour to the dinner table, while lightly toasting this citrus fruit brings out its delicious tangy flavour. This is the perfect recipe to brighten up those cold winter months.
Prep and cooking time: 37 minutes
• 2 small lemons, cut into thin rounds
• 1 1/2 teaspoons sugar
• 4 garlic cloves, halved
• 4 skinless, boneless chicken breast halves, pounded to 3/4-inch thickness
• 1/2 teaspoon kosher salt, divide
• 1/2 teaspoon freshly ground black pepper
• 1 tablespoon olive oil, divided
• 2 tablespoons unsalted butter, divided
• 1 teaspoon grated shallot
• 1/2 teaspoon grated garlic
• 1 oregano sprig
• 1 thyme sprig
• 1/2 cup dry white wine
• 1 cup unsalted chicken stock
• 1 teaspoon all-purpose flour
• 1 tablespoon capers, rinsed and drained
• 2 tablespoons chopped fresh flat-leaf parsley
1. Mix lemon, sugar, and garlic in a bowl.
2. Season chicken with salt and pepper.
3. Heat a skillet over medium-high and add 2 teaspoons of oil. Cook chicken for 4 minutes on each side and place on a plate.
4. Add remaining oil and then lemon mixture to the pan and cook for 1 minute until lightly browned, then return to bowl.
5. Wipe pan clean and then heat 1 1/2 teaspoons butter until melted. Add 1/2 teaspoon grated garlic, shallot, oregano, and thyme. Cook for 1 minute.
6. Add wine and bring to the boil and cook for 3 minutes.
7. Add stock, flour, and remaining salt to pan and stir with a whisk. Bring to the boil then reduce heat and simmer for 3 minutes or until liquid is reduced to about 2/3 cup.
8. Remove from heat and remove oregano and thyme sprigs. Stir in remaining capers and remaining butter until melted. Return chicken and any juices to pan and coat with sauce.
9. Garnish chicken with lemon mixture and parsley and serve.
• Calories 332
• Fat 13.7g
• Saturated fat 5.1g
• Mono-saturated fat 5.5g
• Poly-saturated fat 1.2g
• Protein 38g
• Carbohydrate 7g
• Fibre 1g
• Cholesterol 124m
• Iron 1mg
• Sodium 576mg
• Calcium 35mg
Perfect Pan-Seared Chicken Breasts
Say goodbye to dry, tasteless chicken. Pan-searing is a quick and easy way to bring out the flavour of this nutritious meat while still keeping it juicy and tender. This simple dish goes perfectly with a fresh salad or roasted potatoes on the side.
Prep and cooking time: 53 minutes
• 4 skinless, boneless chicken breast halves
• 1 teaspoon salt
• 1/2 teaspoon ground black pepper
• 1 tablespoon canola oil
• 1 teaspoon butter
1. Use paper towels to dry chicken and then season with salt and pepper.
2. Place on a baking sheet and refrigerate, uncovered, for at least 30 minutes or overnight.
3. Remove from refrigerator and pat dry.
4. Heat oil over medium-low and cook chicken for until lightly browned (about 9 minutes).
5. Add butter and cook for a further minute until deep golden brown.
6. Turn and cook for 6 minutes.
7. Remove pan from heat and let stand for 3 minutes before serving.
• Calories 244
• Fat 8.9g
• Saturated fat 1.8g
• Mono-saturated fat 3.6g
• Poly-saturated fat 1.8g
• Protein 38g
• Carbohydrate 0.0g
• Fibre 0.0g
• Cholesterol 127mg
• Iron 1mg
• Sodium 557mg
• Calcium 10mg
• Sugars 0g
Chicken Meatball and Vegetable Soup
Forget chicken noodle soup — this hearty, protein-packed chicken meatball soup is the perfect pick-me-up for winter mealtimes. Pack it full of your favourite vegetables for an extra healthy take on an old favourite.
Prep and cooking time: 50 minutes
• Cooking spray
• 1 1/2 pounds ground chicken (not chicken breast)
• 2/3 cup panko
• 1 teaspoon kosher salt, divided
• 1 teaspoon dried oregano
• 3/4 cup Parmesan cheese, grated
• 1 medium garlic clove, grated
• 1 egg
• 2 tablespoons canola oil
• 3 cups sliced carrot
• 2 cups chopped white onion
• 1 1/2 cups diced celery
• 8 cups unsalted chicken stock
• 1 teaspoon freshly ground black pepper
• 2 bay leaves
• 12 ounces fresh baby spinach
• Calories 290
• Fat 14g
• Saturated fat 4g
• Unsaturated fat 9g
• Protein 24g
• Carbohydrate 17g
• Fibre 3g
• Sugars 5g
• Added sugars 0g
• Sodium 710mg
• Calcium 15% DV
• Potassium 20% DV
1. Preheat oven to 400°F or 204°C.
2. Line a baking sheet with foil and then spray with cooking oil. Mix chicken, egg, panko, 1/4 teaspoon salt, oregano, garlic, and half of cheese in a bowl.
3. Shape into approximately 32 meatballs and arrange on pan.
4. Bake for 15 minutes at 400°F or 204°C then increase heat and broil for 2-3 minutes until lightly browned.
5. In the meantime, heat oil in a Dutch oven over medium heat. Add celery, onion, and carrot and cook until softened (about 10 minutes). Stir in stock, bay leaves, pepper, and remaining salt.
6. Bring to a boil then reduce heat and simmer for 15 minutes until carrot is tender.
7. Add spinach gradually, until it wilts.
8. Carefully stir in cooked meatballs then sprinkle with remaining cheese.