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Healthy Chicken Recipes

Healthy Chicken Recipes

Choosing chicken for a meal is a great way to cut calories and fat; however, many get bored with chicken. Nutritionally, chicken cannot be beat. It is a great source of protein, provides vitamin B and other essential nutrients your body needs and is lower in saturated fat than other meat.

To help reduce fat when fixing chicken, the American Dietetic Association offers these suggestions:

  • Prepare boneless skinless chicken breasts or thighs using low-fat cooking methods like stir-frying and grilling.
  • Instead of adding oil when cooking, use a nonstick pan or cooking spray to prevent sticking.
  • Roast, bake, oven-fry or grill the chicken pieces - preferably on a rack - to allow fat to drip off during cooking.
  • Remove the skin from chicken after cooking instead of before. A thin membrane between the skin and the flesh of chicken holds moisture in the meat while it cooks, yet it keeps fat out. The result is juicy chicken with less fat.

A whole chicken

Free Chicken Cooking Times Charts (PDF)

Simply click the pic to download your free chart.

Chicken Cooking Times Chart Free Download

Trimming Tip 1: Substitute 2 tablespoons of chicken broth for 1 tablespoon of oil when sauteing or stir-frying.

Trimming Tip 2: Anyone who is watching their calories knows that ground beef is rich in calories. A 4 ounce serving of ground beef has roughly 250 calories. You can lighten your favorite recipes by swapping in ground chicken. It contains only 130 calories per 4 ounce serving.

Salt Saver: Try ginger, marjoram, oregano, paprika, poultry seasoning, rosemary, sage, tarragon or thyme on your chicken in place of any salt you might put on it.

To help clean poultry (and raw meats), rinse them with lemon before preparing and cooking.

To boost the flavor of skinned and boned chicken breasts, cut the chicken in strips or cubes instead. The sauce coats the smaller pieces better and you'll enjoy a tastier dinner.

When preparing a marinade, use as little oil as possible. Oil seals the outer layer of proteins in the meat and prevents the flavor of the marinade from penetrating.

Use apple juice as a glaze

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