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Healthy Recipes With Chicken Breast
Healthy Recipes with Chicken Breast
Chicken breast is a versatile and lean protein that can be used in a variety of healthy and delicious dishes. Here are some nutritious recipes that are easy to prepare, full of flavor, and perfect for maintaining a balanced diet.
Benefits of Chicken Breast
- High in Protein: Supports muscle growth and repair.
- Low in Fat: A lean meat option that supports weight management.
- Rich in Vitamins and Minerals: Contains B vitamins, iron, zinc, and selenium.
- Versatile: Can be used in many different cuisines and cooking styles.
Grilled Lemon Herb Chicken
Ingredients:
- 4 boneless, skinless chicken breasts
- 2 tbsp olive oil
- 1 lemon (zested and juiced)
- 3 garlic cloves (minced)
- 1 tsp dried oregano
- 1 tsp dried thyme
- Salt and pepper to taste
- Fresh parsley (chopped, for garnish)
Instructions:
- Marinate the Chicken: In a bowl, whisk together olive oil, lemon zest and juice, garlic, oregano, thyme, salt, and pepper. Add the chicken breasts and marinate for at least 30 minutes, preferably overnight.
- Preheat the Grill: Heat the grill to medium-high.
- Grill the Chicken: Grill the chicken breasts for 5-7 minutes on each side or until fully cooked. Ensure an internal temperature of 165°F (74°C).
- Serve: Garnish with chopped parsley before serving. Serve with a side of grilled vegetables or a fresh salad.
Baked Chicken and Vegetables
Ingredients:
- 4 boneless, skinless chicken breasts
- 2 cups broccoli florets
- 1 cup cherry tomatoes (halved)
- 1 red bell pepper (sliced)
- 1 yellow bell pepper (sliced)
- 2 tbsp olive oil
- 1 tsp dried basil
- 1 tsp dried oregano
- 1/2 tsp garlic powder
- Salt and pepper to taste
- Fresh basil (chopped, for garnish)
Instructions:
- Preheat the Oven: Preheat the oven to 400°F (200°C).
- Prepare the Vegetables: In a bowl, toss the broccoli, cherry tomatoes, and bell peppers with olive oil, basil, oregano, garlic powder, salt, and pepper.
- Arrange in Baking Dish: Place the chicken breasts in a baking dish and surround with the seasoned vegetables.
- Bake: Bake for 25-30 minutes until the chicken is cooked through and the vegetables are tender.
- Serve: Garnish with fresh basil before serving. Serve with a side of brown rice or quinoa.
Chicken and Avocado Salad
Ingredients:
- 2 cups cooked chicken breast (sliced or shredded)
- 1 avocado (diced)
- 1 cup cherry tomatoes (halved)
- 1/4 cup red onion (thinly sliced)
- 4 cups mixed greens
- 1/4 cup feta cheese (crumbled, optional)
Dressing:
- 2 tbsp olive oil
- 1 tbsp lime juice
- 1 tbsp apple cider vinegar
- 1 tsp Dijon mustard
- Salt and pepper to taste
Instructions:
- Make the Dressing: In a small bowl, whisk together olive oil, lime juice, apple cider vinegar, Dijon mustard, salt, and pepper.
- Prepare the Salad: In a large bowl, combine mixed greens, avocado, cherry tomatoes, red onion, and chicken.
- Dress the Salad: Pour the dressing over the salad and toss gently to combine.
- Serve: Top with feta cheese if desired and serve immediately.
Chicken and Quinoa Stuffed Bell Peppers
Ingredients:
- 4 bell peppers (tops cut off and seeds removed)
- 2 cups cooked chicken breast (shredded)
- 1 cup cooked quinoa
- 1 cup diced tomatoes
- 1 cup black beans (drained and rinsed)
- 1 cup corn kernels
- 1 tsp cumin
- 1 tsp chili powder
- Salt and pepper to taste
- 1/2 cup shredded cheddar cheese (optional)
- Fresh cilantro (chopped, for garnish)
Instructions:
- Preheat the Oven: Preheat the oven to 375°F (190°C).
- Mix Ingredients: In a large bowl, combine shredded chicken, cooked quinoa, diced tomatoes, black beans, corn, cumin, chili powder, salt, and pepper.
- Stuff the Peppers: Fill each bell pepper with the chicken and quinoa mixture.
- Bake: Place the stuffed peppers in a baking dish, cover with foil, and bake for 25-30 minutes. If using cheese, sprinkle it on top during the last 5 minutes of baking.
- Serve: Garnish with fresh cilantro before serving.
Chicken and Vegetable Soup
Ingredients:
- 2 cups cooked chicken breast (shredded)
- 1 tbsp olive oil
- 1 onion (diced)
- 2 garlic cloves (minced)
- 2 carrots (sliced)
- 2 celery stalks (sliced)
- 1 zucchini (sliced)
- 1 can diced tomatoes (14.5 oz)
- 4 cups low-sodium chicken broth
- 1 tsp dried basil
- 1 tsp dried oregano
- Salt and pepper to taste
- 2 cups fresh spinach
- Fresh parsley (chopped, for garnish)
Instructions:
- Sauté the Vegetables: In a large pot, heat olive oil over medium heat. Add onion and garlic, cooking until soft. Add carrots, celery, and zucchini, cooking for another 2-3 minutes.
- Add Remaining Ingredients: Add diced tomatoes, chicken broth, basil, oregano, salt, and pepper. Bring to a boil, then reduce heat and simmer for 15 minutes.
- Add Chicken and Spinach: Stir in the cooked chicken and fresh spinach. Cook until the spinach is wilted and the chicken is heated through.
- Serve: Serve hot, garnished with fresh parsley.
Conclusion
These healthy chicken breast recipes are not only delicious but also easy to prepare and packed with nutrients. From grilled lemon herb chicken to chicken and quinoa stuffed bell peppers, these dishes offer a variety of flavors and health benefits. Enjoy these recipes as part of a balanced diet to support your overall health and well-being.