7 healthy chicken recipes for dinner

If a protein-rich dinner is on your mind and you’re not a vegetarian, chicken can be a good addition to your plate! Chicken is considered to be a lean protein, which is healthy as it is low in saturated fat. The versatile and widely consumed protein source offers numerous health benefits, including weight loss. But just steaming chicken with vegetables or pairing chicken curry with Indian bread for dinner can get boring. Make delicious and healthy chicken dinner recipes!

From grilled and curried to salads and stir-fry, there’s a lot of cooking variation that you can try with chicken.

Healthy chicken dinner recipes

Try these chicken recipes for dinner as they are both delicious and nutritious!

1. Lemon herb grilled chicken

Ingredients

• 4 chicken thighs
• 2 tablespoons olive oil
• Juice of 1 lemon
• 1 teaspoon dried oregano
• 1 teaspoon dried thyme
• 3 cloves garlic (minced)
• Salt and pepper to taste

Instructions

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• Take a big bowl, and mix olive oil, lemon juice, oregano, thyme, garlic, salt, and pepper.
• Add the four pieces of chicken thighs, coat them with the marinade, and wait for at least half an hour.
• Preheat the grill to medium-high heat then grill the chicken thighs for 6 to 8 minutes on each side.
• Serve with steamed vegetables or a salad.

2. Chicken and cauliflower rice stir-fry

Ingredients

• 2 chicken breasts (diced)
• 3 cups cauliflower rice
• 1 bell pepper (sliced)
• 1 small onion (diced)
• 2 tablespoons soy sauce
• 1 tablespoon sesame oil
• 2 cloves garlic (minced)
• 1 teaspoon ginger (minced)
• 2 green onions (chopped)

Instructions

• Heat sesame oil in a large pan.
• Add garlic and ginger to it and cook until fragrant.
• Add the diced chicken and cook until it turns brown on all sides.
• Add bell peppers and onions, and wait for them to get soft.
• Stir in the cauliflower rice and soy sauce. Cook for 5 to 7 minutes until everything is well combined and heated through.
• Garnish with green onions before serving.

3. Creamy Tuscan chicken

Ingredients

• 4 chicken breasts
• 1 tablespoon olive oil
• 2 cloves garlic (minced)
• 1/2 cup chicken broth
• 1/2 cup sun-dried tomatoes (chopped)
• 2 cups spinach
• 1/2 cup grated Parmesan cheese
• Salt and pepper to taste

Instructions

• Season the four pieces of chicken breasts with salt and pepper.
• Heat olive oil in a big skillet, and cook the chicken until the pieces become brown on both sides. Remove the meat and set it aside.
• Add garlic and cook to the same skillet and wait for them to become fragrant.
• Pour in the chicken broth, and cheese, and stir until the ingredients get combined.
• Add the tomatoes and spinach, cooking until the green vegetable gets wilted.
• Return the chicken to the skillet and let it simmer in the sauce for 5 to 7 minutes until fully cooked.
• Serve the chicken with the Tuscan sauce over the top.

4. Chicken avocado salad

Ingredients

• 2 chicken breasts (cooked and shredded)
• 1 large avocado (diced)
• 1/4 cup onion (diced)
• 1/4 cup cherry tomatoes (halved)
• 2 tablespoons olive oil
• Juice of 1 lime
• Salt and pepper to taste
• Cilantro for garnish

Instructions

• In a large bowl, mix the chicken breasts with avocado, onion, and cherry tomatoes.
• Drizzle with olive oil and lime juice then season with salt and pepper.
• Toss all the ingredients together until they all get combined well.
• Garnish with fresh cilantro and serve.

5. Coconut curry chicken

Ingredients

• 2 chicken breasts (cut into cubes)
• 1 tablespoon coconut oil
• 1 small onion (diced)
• 2 cloves garlic (minced)
• 1 tablespoon curry powder
• 1 cup coconut milk
• 1/2 cup chicken broth
• 1 cup baby spinach
• 1/2 cup cherry tomatoes (halved)

Instructions

• Use a large skillet to heat coconut oil. Add onion and garlic, and cook until they turn soft.
• Stir the curry powder and cook for a minute.
• Add the chicken pieces cut in cubes and cook until they get brown.
• Pour coconut milk as well as chicken broth.
• Add the spinach and cherry tomatoes, and cook until the spinach gets wilted and the sauce becomes thick.
• Serve it with Indian bread.

6. Chicken lettuce wraps

Ingredients

• 2 chicken breasts (ground)
• 1 tablespoon olive oil
• 1 small onion (diced)
• 2 cloves garlic (minced)
• 1/4 cup hoisin sauce
• 2 tablespoons soy sauce
• 1 teaspoon sesame oil
• 1 cup shredded carrots
• Lettuce leaves for wrapping

Instructions

• Take a big pan, and heat olive oil over medium heat.
• Add onion and garlic, and wait for them to soften up.
• Add the chicken breasts to it and cook until they turn brown.
• Stir in the hoisin sauce, soy sauce, sesame oil, and shredded carrots, and cook until everything gets well combined.
• Use lettuce leaves as wraps to serve the chicken mixture.

7. Chicken alfredo zoodles

Ingredients

• 2 chicken breasts (sliced)
• 1 tablespoon olive oil
• 2 cloves garlic (minced)
• 1/2 cup Parmesan cheese (grated)
• 4 medium zucchinis, spiralised into noodles
• Salt and pepper to taste

Instructions

• Put olive oil in a pan over medium heat then add garlic.
• Add the sliced chicken breasts and cook until they get brown on all sides.
• Pour Parmesan cheese, and stir until the sauce gets thick.
• Add the zucchini noodles to the pan and toss to coat them in the sauce. Cook for 2 to 3 minutes until the noodles get tender.
• Serve after garnishing with extra Parmesan cheese.

What are the health benefits of chicken?

Here are some of the benefits of eating chicken:

1. High-quality protein

Hundred grams of chicken breasts has 23.2 grams of protein, according to the US Department of Agriculture (USDA). “Chicken is a great source of lean protein, which is essential for muscle growth, and repair as well as overall maintenance of body tissues,” says dietician Manvi Lohia.

2. Low in fat

Skinless chicken breast is particularly low in fat, making it the perfect food option for keeping heart healthy. Hundred grams of chicken breasts consist of only 0.89 grams of fat, as per the USDA. It contains minimal saturated fat, which is beneficial for maintaining healthy cholesterol levels.

3. Weight management

Due to its high protein content, chicken can be a satisfying part of your weight-loss journey. High-protein diet can be an effective way to reduce weight and prevent obesity, as per a research published in the Journal of Obesity and Metabolic Syndrome in 2020. “Protein can help in losing weight by making you feel full, and reducing the likelihood of overeating,” says Lohia.

4. May support heart health

Lean cuts of chicken, such as the breast, are low in saturated fat and cholesterol. “Eating chicken can support heart health, but include it in a balanced diet,” says the expert.

5. May promote bone health

Chicken provides a good amount of calcium, which is important for maintaining strong bones and teeth. You can get 18 mg of calcium if you consume 100 grams of chicken breasts, as per the USDA. Also, the protein in chicken supports the maintenance of bone density, particularly as we age.

Summary

Chicken is a healthy protein option, and can be incorporated into meals in multiple ways. By choosing the right recipes and practicing moderation, chicken can be a healthy and satisfying part of a balanced diet.