healthy chicken and vegetable recipes

healthy chicken and vegetable recipes

healthy chicken and vegetable recipes

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healthy chicken and vegetable recipes

Chicken is rich in an array of important nutrients and can be an excellent addition to a healthy, well-rounded diet.

Given that Chicken is low in calories but high in protein, it may be especially beneficial for weight loss, if that’s a goal for you.

Studies show that increasing your intake of protein may enhance feelings of fullness, increase weight loss, and help maintain lean body mass.

When paired with resistance training, protein can also help promote muscle growth.

What’s more, protein is involved in calcium metabolism and important for optimizing bone health.

One Pot Chicken and Vegetables Skillet

  • 1 lb (450g) skinless, boneless chicken breast, cut into 1-inch pieces
  • zucchini, sliced
  • red bell peppers, chopped into chunks
  • broccoli crown, broken into florets
  • 1/2 onion, sliced
  • 1/4 teaspoon salt and pepper
  • 2 tablespoons olive oil
  • 2 tablespoons Cajun seasoning
  • 1/4 cup (60ml) low-sodium chicken broth
  • 1 tablespoon fresh chopped parsley, for garnish
  • 1/2 teaspoon red chili pepper flakes, optional
healthy chicken and vegetable recipes
healthy chicken and vegetable recipes

DIRECTIONS

1. To make the Chicken Bites and Vegetable Skillet: In a large bowl add the chicken bites and season with salt and pepper. Add 1 tablespoon olive oil and cajun seasoning and toss until coated.

2. Heat a large skillet over medium heat with 1 tablespoon olive oil. Add seasoned chicken bites and cook for about 5-7 minutes until the chicken is cooked through. Remove to a plate and set aside

3. In the same skillet, stir fry the onion (add a little olive oil if needed) for 2 minutes, then add broccoli, zucchini, and bell pepper. Season with Cajun seasoning and cook on medium until vegetables are crisp-tender.

4. Deglaze with chicken stock, then add the cooked chicken bites back to the skillet and mix to combine. Garnish with red chili pepper flakes and fresh parsley if desired and serve the chicken bites and vegetables immediately. Enjoy!

SERVING SUGGESTIONS

What goes with this easy skillet meal? I do like to serve with rice or noodles, as I mentioned earlier, but there are tons of great sides in addition to those!

  • Mashed Sweet Potatoes: Such an underrated possibility in the world of sides! This easy recipe for Mashed Sweet Potatoes goes with everything and is full of nutrition.
  • Fries: My Oven Baked Seasoned Fries are a crowd-pleasing favorite!
  • Salad: Another serving of veggies will have your body thanking you! Try my Radish and Cucumber Salad with Garlic-Yogurt Dressing for something different and refreshing.

Sheet Pan Chicken with Rainbow Vegetables

Sheet Pan Chicken and Rainbow Veggies. Healthy one-pan meal with broccoli, sweet potatoes and zucchini, baked with lemon and Parmesan. Quick and delicious!

Ingredients

  • 1 medium sweet potato scrubbed and diced into 1/2-inch-wide pieces
  • 3 tablespoons extra-virgin olive oil divided
  • 1 1/4 teaspoons kosher salt divided
  • 3/4 teaspoon black pepper
  • 1 1/4 pounds boneless, skinless chicken breasts cut into bite-size pieces (about 2 medium breasts)
  • 1 small head broccoli cut into florets (about 2 cups florets)
  • 1 zucchini halved lengthwise, then cut into 1/2-inch-thick half moons
  • 1 yellow squash halved lengthwise, then cut into 1/2-inch-thick half moons
  • Zest and juice of 1 medium lemon
  • 2 1/2 teaspoons Italian seasoning
  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder
healthy chicken and vegetable recipes
healthy chicken and vegetable recipes

Instructions

Place a rack in the center of the oven and preheat the oven to 400 degrees F. For easy cleanup, line a large, rimmed baking sheet with foil. Lightly coat the foil with nonstick spray.

Place the sweet potatoes in a large bowl. Drizzle with 1 tablespoon olive oil and sprinkle with 1/4 teaspoon kosher salt and 1/4 teaspoon black pepper. Toss to coat and then spread into a single layer on the baking sheet. Keep the bowl handy. Bake for 10 minutes, or until the sweet potatoes are just beginning to soften on the outsides but are still too firm to eat.

Meanwhile, in the bowl that you used previously for the sweet potatoes, place the chicken, broccoli, bell pepper, zucchini, and yellow squash. Drizzle with the remaining 2 tablespoons olive oil. Add the lemon zest and juice, Italian seasoning, garlic powder, onion powder, and remaining 1 teaspoon salt and 1/2 teaspoon pepper. Toss to coat.

Transfer the chicken and vegetable mixture to the sheet pan with the sweet potatoes, using a spatula to spread everything into an fairly even layer and stirring it a bit if needed.

Return to the sheet pan to the oven and bake for 15 to 20 additional minutes, stirring once halfway through, until the chicken is cooked through and no longer pink in the middle and the vegetables are tender but not mushy. (They won’t be browned and caramelized but will be delicious to eat.) Sprinkle with Parmesan. Serve hot.

Notes

  • TO STORE: Leftovers can be stored in an airtight storage container in the refrigerator for up to 4 days.
  • TO REHEAT: Gently rewarm chicken and vegetables on a lightly greased baking sheet in the oven at 350 degrees F until hot. You can also reheat this dish in the microwave.
  • TO FREEZE: Store leftovers in an airtight freezer-safe storage container in the freezer for up to 3 months. Let thaw overnight in the refrigerator before reheating. The zucchini and squash may become somewhat mushy and watery once thawed, but the flavors will still be delicious.

Sheet Pan Balsamic Chicken Veggie Bake

A sheet pan, a cutting board, and a knife. That’s all you need to make this always-good, always-loved easy dinner tonight! As busy moms and registered dietitians, we love healthy meals that are quick, easy, and that everyone will eat and enjoy!

Our Sheet-Pan Balsamic Chicken and Veggies is proof that eating healthy can be easy and delicious. You can have everything prepped and ready for roasting in less than 20 minutes. And, for an even easier weeknight meal, you can prep the ingredients up to the point of cooking by pre-chopping the veggies and making the marinade ahead of time. These two quick steps can be done up to 3 days in advance.

Ingredients To Make Sheet Pan Chicken And Veggies

  • Boneless, skinless chicken breast, tenders or thighs
  • Fresh broccoli – or use zucchini, cauliflower, or Brussels sprouts
  • Carrots – or sub in parsnips, winter squash, or beets
  • Button mushrooms – you can use any type of fresh mushrooms
  • Red onion – or use a yellow onion, sweet onion, or shallot
  • Cherry or grape tomatoes
  • Balsamic vinegar
  • Avocado oil or olive oil
  • Garlic
  • Fresh basil – or sub in Italian parsley or fresh thyme, or a combination of fresh herbs
  • Brown or Dijon mustard
  • Sea salt and black pepper
healthy chicken and vegetable recipes
healthy chicken and vegetable recipes

How To Make Sheet Pan Balsamic Chicken With Vegetables?

  1. The first step is to marinate the chicken. Stir together balsamic vinegar, oil, garlic, basil, mustard, salt and pepper. Use half of this sauce to marinate the chicken.
  2. Next, chop the broccoli, carrots, mushrooms, and onion.
  3. Spread the veggies on the sheet pan and pour the remaining balsamic sauce over the veggies, tossing to incorporate the sauce and really get those veggies coated. Use your hands to massage the sauce into the broccoli florets.
  4. Add the chicken to the sheet pan, nestled among the veggies. Bake for 10 minutes.
  5. Add the tomatoes to the pan, then toss everything around, and return to the oven until the chicken is cooked through, another 5 to 10 minutes.

Saucy chicken & vegetables

Cook your chicken so it’s moist with a crispy skin and serve with mixed greens and a creamy tarragon sauce

Ingredients

  • 2 chicken breasts , skin on
  • 1 tbsp olive oil
  • 200g new potato , thinly sliced
  • 500ml chicken stock
  • 200g pack of mixed spring vegetables (broccoli, peas, broad beans and sliced courgette)
  • 2 tbsp crème fraîche
  • handful tarragon leaves, roughly chopped

Method

Fry the chicken in the oil in a wide pan for 5 mins on each side. Throw in the potatoes and stir to coat. Pour over the chicken stock, cover and simmer for 10 mins until the potatoes are almost cooked through.

Remove the lid and turn the heat to high. Boil the stock down until it just coats the bottom of the pan. Scatter the vegetables into the pan, cover again and cook the veg for about 3 mins.

Stir in the crème fraîche to make a creamy sauce, season with pepper and salt, if you want, then add the tarragon. Serve straight from the pan.

Chicken Potpie Galette with Cheddar-Thyme Crust

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Ingredients

  • 1-1/4 cups all-purpose flour
  • 1/2 cup shredded sharp cheddar cheese
  • 2 tablespoons minced fresh thyme
  • 1/4 teaspoon salt
  • 1/2 cup cold butter, cubed
  • 1/4 cup ice water
filling:
  • 3 tablespoons butter
  • 2 large carrots, sliced
  • 1 celery rib, diced
  • 1 small onion, diced
  • 8 ounces sliced fresh mushrooms
  • 3 cups julienned Swiss chard
  • 3 garlic cloves, minced
  • 1 cup chicken broth
  • 3 tablespoons all-purpose flour
  • 1/2 teaspoon salt
  • 1/4 teaspoon pepper
  • 2 cups shredded cooked chicken
  • 1/2 teaspoon minced fresh oregano
  • 2 tablespoons minced fresh parsley

Directions

  1. Combine flour, cheese, thyme and salt; cut in butter until crumbly. Gradually add ice water, tossing with a fork until dough holds together when pressed. Shape into a disk; refrigerate 1 hour.
  2. For filling, melt butter in a large saucepan over medium-high heat. Add carrots, celery and onion; cook and stir until slightly softened, 5-7 minutes. Add mushrooms; cook 3 minutes longer. Add Swiss chard and garlic; cook until chard is wilted, 2-3 minutes.
  3. Whisk together broth, flour, salt and pepper; slowly pour over vegetables, stirring constantly. Cook until thickened, 2-3 minutes. Stir in chicken and oregano.
  4. Preheat oven to 400°. On a floured sheet of parchment, roll dough into a 12-in. circle. Transfer to a baking sheet. Spoon filling over crust to within 2 in. of edge. Fold crust edge over filling, pleating as you go, leaving center uncovered. Bake on a lower oven rack until crust is golden brown and filling is bubbly, 30-35 minutes. Cool 15 minutes before slicing. Sprinkle with parsley.
healthy chicken and vegetable recipes
healthy chicken and vegetable recipes

Healthy Chicken Recipes for Weight Loss

Grilled Chicken Sandwich With Chimichurri Sauce

NUTRITION: 310 calories, 8 g fat (3 g saturated), 475 mg sodium

SERVES 4

YOU’LL NEED

4 boneless skinless chicken thighs (6 oz each)
Salt and black pepper to taste
2 cups mixed baby greens
4 whole-wheat sesame buns, split and lightly toasted
1⁄2 red onion, thinly sliced
And, 1⁄2 cup jarred roasted red peppers
1⁄2 cup chimichurri

HOW TO MAKE IT

  1. Preheat a grill, grill pan, or cast-iron skillet.
  2. Season the chicken all over with salt and pepper and grill or sear for 3 to 4 minutes per side, until firm and cooked through.
  3. Divide the mixed greens among the bun bottoms.
  4. Top each bun with a chicken thigh, then pile on the onion and peppers.
  5. Spoon on the chimichurri, then top with the other bun halves.

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