Chicken is one of the healthiest meats out there. It has many vitamins and minerals and tons of protein. Including chicken in your diet can help lower your blood pressure and raise good cholesterol levels while decreasing that bad cholesterol. Plus, some studies have shown that the amino acids found in chicken reduce your levels of depression, making it healthy for both your physical and mental health.
Of course, eating a lot of chicken can get boring, so you need to mix things up with some new recipes. These meal options are both healthy and fun to make, not to mention reasonably simple, so you won’t have to spend too much time doing prep work. Enjoy!
How Should You Cook Chicken?
There are lots of delish chicken dishes to make with those chicken thighs in the fridge, but not all of them are healthy. While we love our comfort foods like chicken salad, takeout chicken tacos, or even crispy chicken made in our air fryer — these are not the healthiest chicken options.
Luckily, there are plenty of healthy ways to make a weeknight dinner with chicken. You can bake chicken casserole smothered in seasonings until it’s fully cooked, or sauté your chicken in a pan on your stovetop or in your Instant Pot, slow cooker, or crockpot. You can even make roasted chicken with a delicious marinade.
Any way you choose, it will end up being tasty and juicy, and you’ll get an easy dinner and plenty of flavor.
The following recipes include chicken that’s either baked or sautéed, making the meals both good for you and quite tasty.
What Part of the Chicken Should You Choose?
Even though the recipes described below all require the use of boneless chicken breasts, there are other options. Dark meat from a rotisserie chicken is also a delicious choice. It’s found on the legs and thigh pieces of the bird. If you prefer white meat, choose chicken breasts and wings. Both have all of the health benefits of the bird, although dark meat has a few extra vitamins and minerals.
With that said, any type of chicken is healthy for you, as long as it isn’t fried or topped with sugary barbecue sauce. The recipes listed below will help you add this healthy meat to your diet quickly and easily.
Simple and Fun Chicken Breast Recipes
On top of being good for you and tasty, chicken is easy to make and usually has a relatively short prep time.
It’s an incredibly versatile meat, and you can use it in meals inspired by many cuisines worldwide, from Mexican to Thai. Whether you want something that you can quickly prep and place in the oven or want to spend a bit more time preparing shredded chicken and slicing vegetables before stir-frying them, these healthy recipes will give you the inspiration that you need.
Lemon Garlic Chicken
Lemon chicken with garlic is a classic meal and an easy recipe to make. This version uses boneless chicken breasts and is served with rice and broccoli side dishes.
Serves 2
Ingredients
- 2 boneless chicken breasts
- 2 cloves garlic, minced
- ½ cup lemon juice
- 1 cup brown rice or quinoa
- 2 cups chicken broth
- 2 cups broccoli
- Salt and pepper
- Greek seasoning (optional)
- Non-stick cooking spray
Instructions
Preheat the oven to 400 degrees Fahrenheit. Spray non-stick cooking spray in a baking dish and lay the chicken in it. Pour the lemon juice on top of the chicken. Sprinkle the chicken with salt and pepper (to taste) and lay the minced garlic on top. Bake for 30 minutes or until the chicken is cooked through.
Pour one cup of rice and two cups of chicken broth into a saucepan. Add salt and pepper and stir. Heat until the broth is boiling, then stir again. Turn the heat down to low, and place a lid on the pan. Allow it to simmer for 15 minutes or until the liquid is gone.
Slice the broccoli (crowns and/or stems) according to your preferences. Place in a steamer pot with water below. Turn on high and steam for 15 minutes.
To serve, arrange the rice and broccoli on a plate, then top with chicken.
One-Skillet Chicken Fajitas
Chicken fajitas don’t need to be complicated or have a long cook time. You can make this one-pan version easily, thanks to some pre-made fajita seasoning. All you need for this healthy dinner is some delicious chicken and veggies!
Ingredients
- 2 bell peppers, sliced thin
- 1 jalapeno, diced
- 1 onion, sliced thin
- ½ cup sliced mushrooms
- 1 package of fajita or enchilada seasoning
- 2 boneless chicken breast, thinly sliced
- Salt and pepper
- Gluten-free corn tortillas
- Olive oil
Instructions
Pour olive oil into a pan and allow it to heat up. Add the chicken, bell peppers, onion, jalapeno, and mushrooms and season with salt and pepper. Pour in the fajita seasoning, following the instructions on the package. This will cook quickly and should only take about 5 minutes.
Serve with tortillas, and if you want to, cheese, even though cheese isn’t a traditional fajita topping. Other topping ideas include pico de gallo, sour cream, guacamole, and salsa.
Note: If you want to make your own pico de gallo, dice two medium or five small tomatoes, 1 jalapeno, and one medium onion into small pieces. Place in a lidded container. Pour in a quarter cup of lime juice and 1 tablespoon of cilantro.
Put the lid on the container and shake well. Allow it to sit for several hours in the refrigerator before serving.
Quick and Juicy Chicken Parmesan
Here is a faster way to make this classic Italian dish with results that are both tasty and filling. Plus, if you substitute whole-grain noodles, you’ll get all the health benefits of the chicken without any refined carbs.
Serves 4
Ingredients
- 4 boneless, skinless chicken breasts, sliced into strips
- 1 jar pasta sauce
- 1 cup mozzarella cheese
- 1 tablespoon Parmesan cheese
- 1 box whole grain penne noodles
- 1 teaspoon oregano
- Salt and pepper to taste
- Olive oil
Instructions
Pour a small amount of olive oil into a pan and allow it to heat up. Add the chicken, oregano, salt, and pepper. Allow the chicken to cook thoroughly and brown slightly on the outside. Pour in the pasta sauce until it bubbles. Remove the pan from the heat and top with the mozzarella and parmesan cheese.
Cook the noodles in a saucepan filled with salted water according to the instructions on the box.
To serve, place the noodles on a plate and top with the sauce, chicken, and cheese. If you want to make your own garlic bread, slice a loaf of Italian or French bread. Place one stick of butter and several minced garlic cloves in a microwave-safe container. Melt for one minute, then stir. Pour the butter on top of the bread, top with the cheese of your choice, and then bake the bread at 350 degrees Fahrenheit for 10 minutes.
Chicken With Salad
If you want a quick and healthy meal, look no further than this chicken and salad combo. This perfect low-carb weeknight meal consists of sauteed chicken breasts on a salad, topped with the salad dressing of your choice.
Ingredients
- 3 cups chopped lettuce – a mix of Boston lettuce, escarole, and red and green leaf lettuce is best
- 1 cup chopped spinach
- 1/2 cup shredded carrots
- 1/2 cup diced mushrooms
- 1/2 cup diced radishes
- 1/4 cup diced green onions
- 1/2 cup diced cucumber
- 2 sliced boneless chicken breasts
- Salt and pepper to taste
- Olive oil
- Salad dressing of your choice
Instructions
Heat up the olive oil in a pan. Add in the chicken breasts. Sprinkle with salt and pepper, and cook the chicken until its cooked through. Then, remove it from the heat and shred it with two forks.
Mix all of your salad ingredients in a large bowl. Portion it out into two bowls to serve. Top the salad with the chicken and add on the salad dressing of your choice. Options like balsamic vinaigrette are better for you than ranch dressing and are just as tasty.
Note: Feel free to add extra toppings to your salad, like a little mozzarella cheese or some croutons. However, avoid bacon bits and other unhealthy additions that take your meal in the opposite direction of healthy!
Final Thoughts
It seems as though everyone loves chicken, and there’s a good reason behind it. The meat is very versatile and can be prepared in numerous ways. Plus, it’s healthy and contains numerous vitamins and minerals, plus plenty of protein. If you’re looking to eat healthier but don’t have much time to cook and prepare foods, consider adding these four recipes to your meal rotation. They’re tasty, healthy, and, more importantly, easy to make!
Sources:
30 Healthy and Easy Chicken Dinner Ideas | Foodie Crush
Healthy Chicken Recipes | Well Plated
Chicken: Health Benefits, Nutrients per Serving, Preparation Information, and More | WebMD