5 Healthy Chicken Recipes You Can Make For Dinner | Goodful
Recipes in this Video
This dish reflects the American trend towards healthier eating, focusing on lean proteins and fresh vegetables. Grilled chicken is a staple in many households, often served with a variety of sides to enhance flavor and nutrition. Today, variations abound, with many opting for different marinades or sides to suit personal tastes and dietary needs.
Ingredients
- ●chicken breast
- ●olive oil
- ●garlic
- ●lemon juice
- ●rosemary
- ●thyme
- ●salt
- ●black pepper
- ●bell peppers
- ●zucchini
- ●onion
- ●spinach
- ●cherry tomatoes
- ●quinoa
- ●chicken broth
Instructions
- 1Marinate chicken breast in olive oil, garlic, lemon juice, rosemary, thyme, salt, and black pepper for at least 30 minutes.
- 2Preheat grill or oven to medium-high heat.
- 3Grill or bake chicken for 6-8 minutes per side until cooked through and juices run clear.
- 4While chicken cooks, chop bell peppers, zucchini, and onion into bite-sized pieces.
- 5Heat a skillet over medium heat and add a splash of olive oil.
- 6Sauté chopped vegetables until tender, about 5-7 minutes.
- 7Add spinach and cherry tomatoes to the skillet and cook until spinach wilts, about 2-3 minutes.
- 8In a separate pot, cook quinoa according to package instructions using chicken broth instead of water.
- 9Once quinoa is cooked, fluff with a fork and season with salt and pepper.
- 10Slice the grilled chicken and serve over a bed of quinoa with sautéed vegetables.
Ingredient Alternatives
olive oil
Healthier: avocado oil
Cheaper: canola oil
Avocado oil has a similar health profile but is often more affordable.
quinoa
Healthier: farro
Cheaper: brown rice
Brown rice is less expensive and still provides good fiber.
chicken breast
Healthier: turkey breast
Cheaper: chicken thighs
Chicken thighs are typically cheaper and remain moist when cooked.
chicken broth
Healthier: vegetable broth
Cheaper: water with seasoning
Water with seasoning can reduce costs while adding flavor.
Techniques
Equipment
Ingredients
- ●4 boneless, skinless chicken breasts
- ●1/4 cup olive oil
- ●2 lemons (juiced)
- ●3 cloves garlic (minced)
- ●1 tsp dried oregano
- ●1 tsp dried thyme
- ●1 tsp salt
- ●1/2 tsp black pepper
- ●1/4 tsp red pepper flakes (optional)
- ●Fresh parsley (for garnish)
Instructions
- 1In a bowl, whisk together olive oil, lemon juice, minced garlic, oregano, thyme, salt, black pepper, and red pepper flakes (if using).
- 2Place the chicken breasts in a resealable plastic bag or shallow dish and pour the marinade over the chicken.
- 3Seal the bag or cover the dish and refrigerate for at least 30 minutes, or up to 4 hours for more flavor.
- 4Preheat the grill to medium-high heat.
- 5Remove the chicken from the marinade and discard the marinade.
- 6Place the chicken on the grill and cook for 6-7 minutes on each side, or until the internal temperature reaches 165°F (75°C).
- 7Remove the chicken from the grill and let it rest for 5 minutes.
- 8Slice the chicken and garnish with fresh parsley before serving.
Equipment
Stir fry is a popular cooking technique in Asian cuisine, particularly in China, where it originated. This method emphasizes quick cooking over high heat, preserving the freshness and crunch of vegetables while infusing flavors. In India, stir fry has been embraced with local ingredients, creating a fusion of flavors. Today, chicken stir fry is enjoyed globally, with countless variations tailored to regional tastes and available ingredients.
Ingredients
- ●chicken breast
- ●bell peppers
- ●broccoli
- ●carrots
- ●snap peas
- ●onion
- ●garlic
- ●ginger
- ●soy sauce
- ●sesame oil
- ●cornstarch
- ●green onions
- ●black pepper
- ●salt
Instructions
- 1Slice chicken breast into thin strips.
- 2Chop bell peppers, broccoli, carrots, and snap peas into bite-sized pieces.
- 3Mince garlic and ginger finely.
- 4Heat sesame oil in a large skillet or wok over medium-high heat until shimmering.
- 5Add sliced chicken to the skillet and stir-fry until cooked through, about 5-7 minutes.
- 6Remove chicken from the skillet and set aside.
- 7In the same skillet, add garlic and ginger; sauté for 30 seconds until fragrant.
- 8Add chopped vegetables and stir-fry for 4-5 minutes until tender-crisp.
- 9Return the cooked chicken to the skillet with the vegetables.
- 10In a small bowl, mix soy sauce and cornstarch to create a slurry.
- 11Pour the soy sauce mixture over the chicken and vegetables; stir to combine.
- 12Cook for an additional 2-3 minutes until the sauce thickens slightly.
- 13Season with black pepper and salt to taste.
- 14Garnish with chopped green onions before serving.
Ingredient Alternatives
soy sauce
Healthier: low-sodium soy sauce
Cheaper: tamari
Low-sodium soy sauce reduces sodium intake while tamari is gluten-free.
sesame oil
Healthier: olive oil
Cheaper: vegetable oil
Olive oil is healthier while vegetable oil is more cost-effective.
Techniques
Equipment
Also Known As
Ingredients
- ●4 chicken thighs
- ●2 medium sweet potatoes, peeled and cubed
- ●2 tbsp olive oil
- ●1 tsp garlic powder
- ●1 tsp paprika
- ●1/2 tsp salt
- ●1/2 tsp black pepper
- ●1 tsp dried thyme
- ●1/2 cup chicken broth
- ●1 tbsp honey (optional)
Instructions
- 1Preheat the oven to 400°F (200°C).
- 2In a large bowl, toss the cubed sweet potatoes with 1 tablespoon of olive oil, garlic powder, paprika, salt, and black pepper until evenly coated.
- 3Place the seasoned sweet potatoes in a single layer in a baking dish.
- 4In the same bowl, add the chicken thighs and drizzle with the remaining tablespoon of olive oil, thyme, and honey (if using). Rub the mixture into the chicken.
- 5Place the chicken thighs on top of the sweet potatoes in the baking dish.
- 6Pour the chicken broth around the chicken and sweet potatoes, ensuring not to pour it directly on top of the chicken skin.
- 7Cover the baking dish with aluminum foil and bake for 30 minutes.
- 8Remove the foil and bake for an additional 15-20 minutes, or until the chicken is cooked through and the sweet potatoes are tender.
- 9Let it rest for 5 minutes before serving.
Equipment
Ingredients
- ●2 cups cooked chicken, shredded
- ●1 ripe avocado, diced
- ●1 cup cherry tomatoes, halved
- ●1/2 cup red onion, finely chopped
- ●1/4 cup fresh cilantro, chopped
- ●1/4 cup lime juice
- ●2 tbsp olive oil
- ●1/2 tsp salt
- ●1/4 tsp black pepper
Instructions
- 1In a large bowl, combine the shredded chicken, diced avocado, cherry tomatoes, red onion, and cilantro.
- 2In a separate small bowl, whisk together the lime juice, olive oil, salt, and black pepper.
- 3Pour the dressing over the chicken mixture and gently toss to combine, being careful not to mash the avocado.
- 4Taste and adjust seasoning if necessary.
- 5Serve immediately or chill in the refrigerator for 30 minutes before serving for enhanced flavors.
Equipment
Originating from Mexico, tacos are a beloved staple in Mexican cuisine, often filled with various meats and toppings. Spicy chicken tacos celebrate the vibrant flavors of the region, showcasing the use of fresh ingredients and bold spices. These tacos are a popular choice for gatherings and street food, enjoyed by many across the globe, with variations adapting to local tastes.
Ingredients
- ●chicken breasts
- ●taco seasoning
- ●olive oil
- ●corn tortillas
- ●avocado
- ●lime
- ●cabbage
- ●cilantro
- ●sour cream
- ●jalapeños
- ●cheddar cheese
- ●black beans
- ●red onion
- ●salt
- ●pepper
Instructions
- 1Marinate chicken breasts with taco seasoning and olive oil for at least 30 minutes.
- 2Preheat grill or skillet over medium-high heat.
- 3Cook the chicken for 6-7 minutes per side until fully cooked and juices run clear.
- 4Remove chicken from heat and let it rest for 5 minutes before slicing.
- 5Warm corn tortillas on the grill or in a skillet until pliable.
- 6Assemble tacos by placing sliced chicken on tortillas.
- 7Top with shredded cabbage, diced avocado, and chopped cilantro.
- 8Drizzle with lime juice and add jalapeños for extra heat.
- 9Add a dollop of sour cream or Greek yogurt on top.
- 10Sprinkle with cheddar cheese and serve with lime wedges on the side.
Ingredient Alternatives
sour cream
Healthier: Greek yogurt
Cheaper: plain yogurt
Greek yogurt reduces calories while maintaining creaminess
cheddar cheese
Healthier: reduced-fat cheese
Cheaper: monterey jack
Monterey jack is often cheaper and melts well.
olive oil
Healthier: avocado oil
Cheaper: canola oil
Canola oil is a more budget-friendly option.
Techniques
Equipment
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