Healthy Recipes: Chicken 5 Ways

Tired of the same old, same old? Get the cluck out of your chicken dish rut with these tasty, healthy and easy-to-make recipes. The Centers for Disease Control and Prevention recommends that most women get in 46 grams of protein every day. Just one cup of chicken nearly delivers your entire daily protein fix. Add a side salad or roasted vegetables along with some couscous or brown rice to these chicken dishes, and voila—you have yourself a healthy and beautifying meal in minutes.

1Hawaiian Chicken Salad With Pineapple & Pepper Jack

by Robin Miller, nutritionist and author of “Robin Takes 5: 500 Recipes, 5 Ingredients or Less, 500 Calories or Less, for 5 Nights a Week at 5:00 PM

Why we love it:

Pineapple is chock-full of vitamin C, which is important for healthy, resilient skin. This powerful nutrient can increase collagen production to ward off wrinkles, and its antioxidant properties can actually reverse age spots and UV damage. Plus, who can resist sweet, ripe pineapple right now? Not us.

2Hawaiian Chicken Salad With Pineapple & Pepper Jack


1 cup cubed, cooked chicken breast (poached, grilled, roasted or rotisserie chicken)

1/4 cup diced pineapple (fresh pineapple or canned pineapple in 100% juice)

1/4 cup diced pepper jack cheese

2 tablespoons light mayonnaise

1 tablespoon chopped fresh parsley

Salt and freshly ground black pepper


In a medium bowl, combine the chicken, pineapple, cheese, mayonnaise and parsley. Mix well and season to taste with salt and pepper. Refrigerate the chicken salad until ready to serve, or pack for lunch.

Prep time: 10-15 minutes

Serves 1

3Low-Calorie Chicken Parmesan

by Erin Palinski-Wade, R.D.,  author of the “Belly Fat Diet For Dummies

Why we love this:

Garlic is a powerful antioxidant. It’s been touted to help fight wrinkles, smooth skin and decrease skin inflammation and red marks for a younger, more radiant complexion. The tomato sauce in this recipe gives a dose of beta-carotene to protect your pretty skin from the sun, as well as lycopene, which has proven anti-cancer properties.

4Low-Calorie Chicken Parmesan


4-5 ounces skinless chicken breasts

1 cup whole wheat bread crumbs

2 tablespoons Parmesan cheese

1 tablespoon minced garlic

1 tablespoon dried basil

1 cup shredded low fat mozzarella cheese

1 cup homemade (or store-bought) tomato sauce

Non-stick cooking spray


Preheat oven to 400 F. In a large bowl, mix together whole wheat bread crumbs, Parmesan cheese, garlic and basil. Spray each chicken breast with non-stick cooking spray. Dip each chicken breast into the bowl to cover with breadcrumb mixture. Place chicken breasts into a glass casserole dish that has been sprayed with non-stick cooking spray. Pour tomato sauce over chicken breasts to coat evenly. Sprinkle mozzarella cheese evenly over chicken breast. Place in oven and bake for 35 minutes or until chicken reaches internal temperature of 165 degrees. Serve warm along with vegetables and whole grain pasta if desired.

Prep time: 10 minutes

Cooking time: 30 minutes

Serves 4

5Roast Chicken with Caramelized Lemons, Olives and Cherr...

by Catherine McCord, owner of and author of “Weelicious: 140 Fast, Fresh, and Easy Recipes


Why we love this:

The tomatoes in this dish have tons of vitamin C, known to protect the skin against sun damage and skin cancer, as well as help reverse some of the skin discoloration and wrinkles that come with aging. Say no more … we’re digging in!

6Roast Chicken with Caramelized Lemons, Olives and Cherr...


1 tablespoon vegetable or canola oil

4 chicken breasts, bone in and skin on

1 teaspoon kosher salt

1 lemon cut in half

1/2 cup pitted black olives

1/2 cup cherry tomatoes

Handful of thyme (about 8-10 stems)


Preheat oven to 450 F. Heat the oil in an ovenproof skillet over medium-high heat. Pat the chicken breasts completely dry, and sprinkle the top with the salt. Place chicken breasts, skin side down, in the heated oil and sear for 5 minutes, or until skin is crisp and golden brown. Flip the chicken over. Add lemon, olives, tomatoes and thyme to the skillet and transfer to the oven. Roast for 25 minutes, or until chicken is cooked through.

*The chicken breasts used were 3/4 pound each.

Prep time: 5 minutes

Cooking time: 30 minutes

Serves 4

7Thai Fettuccine with Chicken

by Elizabeth Somer, R.D., author of “The Food & Mood Cookbook

Why we love it:

This flavorful recipe has 2 whole cups of red peppers, which are especially rich in vitamins A and C to maintain healthy skin. They are also a good source of fiber and nutrients that can protect against cancer. Plus, red peppers add a nice touch of color to make this dish even more appetizing.

8Thai Fettuccine with Chicken


8 ounces fettuccine

Cooking spray

1 pound chicken breasts, skinless and boneless

1 teaspoon sesame oil

3 cloves garlic, minced

4 teaspoons fresh ginger, minced

2 cups red pepper, stemmed, seeded and sliced into thin strips

2/3 cup chicken broth

1/3 cup peanut butter

1/3 cup hoisin sauce

1 /2 teaspoon salt

1 tablespoon rice wine vinegar

1 teaspoon chili garlic sauce

2/3 cup green onion, thinly sliced

2/3 cup fresh cilantro, chopped


Cook pasta according to directions on package, omitting fat. Drain. Spray a medium, non-stick frying pan with cooking spray and place over medium heat. Sauté chicken breasts until cooked through, about 10 minutes on each side depending on thickness of breasts. Remove from pan and set aside to cool. Cut into ½-inch cubes. In pan used for chicken, add oil, garlic and ginger and sauté over medium heat for 3 minutes, stirring frequently. Add red pepper and cook an additional 2 minutes. Add chicken broth, peanut butter, hoisin sauce, salt, vinegar and chili garlic sauce. Blend well over medium heat for 3 minutes. In a large serving bowl, toss hot pasta, chicken and sauce to coat. Sprinkle with onion and cilantro and toss gently.

Makes 8 cups

9Mango Chicken

by Keri Glassman, R.D., author of “The New You and Improved Diet: 8 Rules to Lose Weight and Change Your Life Forever

Why we love it:

This dish is packed with antioxidant-rich ingredients including garlic, ginger, mango and cilantro. Garlic has been found to reduce cholesterol, and mango is full of fiber, vitamin A and vitamin C. Studies have shown that eating mango helps reduce body fat and blood glucose. And cilantro actually has antibacterial properties that have been proven to fight off invaders such as salmonella.

10Mango Chicken


1 boneless, skinless chicken breast

Salt and pepper to taste

1 teaspoon olive oil

1/2 garlic clove, minced

1 piece fresh ginger root, minced

1/2 mango, peeled, seeded and diced

1/2 tablespoon cider vinegar

Splash white wine

1 tablespoon chopped cilantro


Rub chicken with salt and pepper and grill or broil. Heat oil in a medium skillet over medium heat and sauté garlic for about 1 minute. Mix in ginger and mango, and cook 3-4 minutes, until mango is tender. Pour in the cider vinegar and white wine. Season with salt and pepper. Stir in cilantro, and remove from heat. Spoon over the chicken to serve.

Prep time: 20 minutes

Serves 1

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