As seen on March 6th, 2013 on:
written by The Nutrition Twins,
Grilled chicken breasts tend to be a dinner staple for dieters. After all, chicken is easy to prepare, satisfying, and provides plenty of lean protein (67 percent of the daily value of protein in a 4-ounce serving). However, many dieters don’t know how to prepare chicken breasts beyond grilling them. So we’ve created simple chicken recipes that even the busiest and least experienced home chefs can make. The following four healthy recipes are some of our client’s favorite ways to eat chicken. We hope you enjoy them too.
Easy and Healthy Chicken Parmesan
Using tongs, dip chicken breast in egg whites so that a thin layer of egg whites covers the breast. Then place the poultry in a sealable plastic bag filled with Italian breadcrumbs. Shake the bag to coat the meat. Remove the chicken with tongs, shake excess crumbs off, and place it in a glass baking pan that has been sprayed lightly with oil or cooking spray. Bake in the oven at 350°F until cooked thoroughly, about 15 to 25 minutes, depending on the size of the chicken. Then pour a marinara sauce on top and sprinkle with low-fat cheese and a teaspoon of parmesan. Return the dish to oven until the cheese browns. Mix steamed veggies right into the sauce after the dish is cooked.
Simple Sweet and Sour Chicken
Preheat your oven to 350°F. Spread a thin layer of spicy mustard on both sides of a chicken breast. Then add a thin layer of duck or apricot sauce on both sides. Put the chicken on a piece of tin foil large enough to be folded up and closed at the top. Bake until chicken is cooked thoroughly (about 20 minutes). You can cook the chicken in a baking dish, but the tin foil packet keeps the chicken moist. Time-saving tip: Use chicken breast tenderloins or chicken breast cut in strips. Simply spread the hot mustard and sauce on the tin foil and lay the chicken on top of it. Then drizzle the mustard and sauce on the top of the chicken pieces before constructing your foil packet.
Serve this chicken on a small bed of brown rice with mixed veggies. The sauce from the chicken will add some extra flavor to the rice and veggies.
Lickety-Split Mediterranean Chicken
Place chicken breasts on a sheet of foil. Top them with halved cherry tomatoes, sliced fennel, and lemon wedges. Fold up the edges of the foil so that you create a little packet (just as you did for the Simple Sweet and Sour Chicken) by folding the top shut. Bake at 350°F for 20 to 35 minutes, or until the meat is cooked through.
Quick Chicken Marsala
Pour one can of low-sodium, low-fat cream of mushroom soup into a baking pan. Add one half cup of skim milk into the pan and stir into the soup. Add the chicken and 1-1/2 cups fresh, sliced mushrooms (plus any other veggies!) and bake in the oven at 350°F for about 30 minutes or until thoroughly cooked. After cooking there will be extra sauce, so feel free to cover the chicken breasts again and to add even more vegetables.
Tell us: What healthy, easy chicken dishes do you make?
For more nutrition guidance and a ‘get healthy’ plan, please check out the “The Nutrition Twins Veggie Cure“
Published on Fitbie on March 6, 2013