Healthy Chicken Recipes

These healthy chicken recipes are great main dishes!

CHICKEN STIR FRY with ASPARAGUS

3-4 boneless, skinless chicken breasts
3 cloves of garlic, chopped
1 onion, sliced
2 cups frozen french style green beans
8 ounces fresh mushrooms, sliced
1/2 bunch of asparagus, cut in 2 inch pieces.
One red sweet bell pepper, sliced thin
Olive oil
Seasoned salt to taste.

Heat to medium a large fry pan with enough olive oil to cover the pan to fry the chicken strips. While the chicken is cooking, sprinkle with season salt.

Add the garlic and onion. The garlic and onion will get very brown. Do not burn. Keep turning the chicken strips, making sure both sides are seasoned and until almost cooked through. Add a little more olive oil if pan is too dry.

Add all of the vegetables on top and cover to let the flavor steam them for no more than 5-7 minutes. Then stir fry everything together until done to your favorite tenderness. The vegetables will release liquid and this will allow you to scrape the bottom of the pan to make a nice sauce.

Serve with long-cooked whole grain brown rice.

LEMON DILL CHICKEN

An easy, flavorful low glycemic lemon chicken dish, another healthy chicken recipe, from The Looney Spoons Low Fat Cookbook.

1 cup of low-fat sour cream
1 Tablespoon minced fresh dill (or 1 teaspoon dried)
1 teaspoon lemon pepper or regular pepper
1 teaspoon lemon zest
4 boneless, skinless chicken breasts

Preheat oven to 425 degrees.

Combine sour cream, dill, lemon pepper, and lemon zest in a small bowl.

Spray a medium casserole dish with nonstick cooking spray.

Spread 1/4 of the lemon dill sauce over the bottom of pan andarrange chicken breasts on top of sauce in a single layer.

Pour remaining sauce over chicken and spread evenly.

Bake uncovered for 30-35 minutes, until chicken is tender and no longer pink.

Yield: 4 servings

OVERNIGHT BAKED INDIAN CHICKEN

4 boneless, skinless chicken breasts

Marinade:

2 tablespoons olive oil
3/4 cup plain yogurt
2 tablespoons lemon juice
4 cloves garlic, peeled
1-inch piece of peeled, fresh ginger
1 tablespoon ground cumin
1/2 teaspoon ground cardamom
1/4 teaspoon ground cloves
1/2 teaspoon cayenne pepper
1/2 teaspoon black pepper
Salt to taste

Take the chicken and make diagonal slashes half way through and set aside. Make marinade in a blender or a food processor and until pureed. Pour the marinade over chicken, toss and rub, to coat thoroughly. Cover and refrigerate for 8 hours or overnight.

Preheat oven to 450 degrees. Place chicken in a sheet pan and bake for 30 minutes. Baste a couple of times with.

OVERNIGHT YOGURT CHICKEN

A tangy and creamy healthy chicken recipe that is low glycemic!

8 boneless, skinless chicken breasts
1 cup olive oil
1 teaspoon crushed garlic
1/2 cup dry white wine
1 teaspoon fresh basil
1/2 cup chopped fresh parsley
2 medium sliced onion
Salt and pepper to taste
2 cups plain yogurt (Make your own yogurt!)

Place the olive oil, crushed garlic, wine, and basil in a bowl and add the chicken breasts so they are covered with the marinade. Cover and let the chicken marinate for 8 hours or over night in the refrigerator.

Heat a fry pan with a tablespoon of olive oil and brown the chicken on both sides. Discard the marinade. In another pan, add 2 tablespoons of olive oil and saut� the onions until they are golden.

Place chicken in the pan with the onions. Spread the yogurt over the chicken and onions, cover and cook over medium heat for 30 minutes. Sprinkle with the chopped parsley and serve.

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