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Chicken Recipes

Easy Chicken Breast Recipes

Sometimes we just need  a really fast recipe to make a good home-cooked meal.  Boneless skinless chicken breasts are perfect for this.  Here are three quick and easy chicken breast recipes that are perfect for busy weeknight dinners.

Grilled Lemon Chicken Recipeeasy chicken breast recipes

Ingredients:

4 boneless skinless chicken breasts

1 cup lemonade

4 cloves of garlic, crushed, or 4 tsps garlic in oil

the juice and zest of one lemon

fresh ground pepper

1 tsp rosemary

1 large resealable strong freezer bag

Method:

Four to twelve hours prior to dinner, combine the lemonade, garlic, lemon juice and zest and rosemary in a small bowl and pour it into the freezer bag.  Seal it and mix it up (make sure it is sealed tightly).  Once all the ingredients are well combined, add the chicken breasts, seal it once again, shake it so each piece is well coated, then chill in the refrigerator for four to twelve hours.

Just prior to cooking, heat up the grill or barbecue, or turn the oven to 375 degrees Fahrenheit.  Remove chicken pieces from the freezer bag, reserving marinade in a small saucepan.  Cook  chicken on the grill until it is no longer pink inside.  If baking in the oven, place each piece on a greased baking sheet and bake for 35 minutes or until it is cooked through.  While the chicken is cooking, heat the marinade to a boil.  Boil it gently for fifteen minutes, adding more lemonade if required.  Once the chicken is cooked spoon the marinade on each piece prior to serving.  This dish goes well with leafy mixed greens such as mustard greens or a field green mix.

 

Honey Dijon Chicken Recipe

Ingredients:

4 boneless skinless chicken breasts

2 tbsp all purpose flour

1/4 tsp each salt and freshly ground black pepper

2 tbsp liquid honey

2 tbsp Dijon mustard

1 tbsp extra virgin olive oil

Method:

In a small glass dish, combine flour, salt and pepper.  Dip each piece of chicken in the mixture.  Use a separate small dish to combine the honey and the mustard.  Set aside. Preheat oven to 350 degrees Fahrenheit.

Use a heavy skillet to heat the oil at a medium-high setting.  Brown the chicken quickly on both sides. Place on greased baking sheet and spread with the honey mixture.  Bake for ten to fifteen minutes or until the chicken is cooked through.  Any of these easy chicken breast recipes are delicious served with a side dish of  Lemon Rice Pilaf and a dark leafy green salad.  Serve poached pears with Earl Grey Tea Ice Cream for dessert to have a well-balanced meal that includes each food group.

 

Oven Baked Salsa Chicken Breasts Recipe

Ingredients:

4 boneless skinless chicken breasts

1 1/4 cups salsa

1/2 cup Dijon mustard

juice and zest of 1 lime

4 cloves of garlic, minced, or 4 tsp chopped garlic in oil

Method:

Preheat the oven to 425 degrees Fahrenheit.  Use a large bowl to combine the salsa, Dijon mustard, lime juice, lime zest and garlic.  Use parchment paper to line an eight by eight inch pan when creating all of these easy chicken breast recipes.

****DO NOT USE TIN FOIL***  Place the chicken breasts in the pan and pour the salsa mixture over them.  Bake for 25 minutes, basting halfway through the cooking.  Serve with brown rice and steamed broccoli.

Visit my Chicken Recipes Page for Many More Easy Chicken Salads and Main Courses

What are your family’s favorite easy chicken breast recipes? We’d love to know! Share them in the comments section below.

Chicken with Mango Dressing

Wraps are a great option for families looking for healthy lunch recipes, and a good way to use up leftover chicken breasts and salad from a previous evening’s dinner. The variety of wraps are endless.  Choose a whole-wheat or roasted red-pepper tortilla for your wrap, or visit your local health food store for one of the new options such as flax, multi-grain or spinach wraps.  The flavor of the dressing you choose can also significantly change the flavor of the finished chicken wrap recipe.

Chicken wraps are also a healthy lunch choice for picky kids.  My toddler loves chicken and avocado wraps and especially this recipe that uses mango dressing and dried cranberries.  Experiment with flavored tortilla wraps, dressings, veggie choices, and seeds and nuts (sesame, sunflower and flaxseeds are good choices) to find the perfect combination that your kids enjoy. Children love to help in the kitchen, and learning how to make a chicken wrap recipe is  a good opportunity to teach your kids about making healthy food choices, measuring ingredients, and also safe food preparation -scrub those little hands well prior to handling poultry and all other ingredients! Some picky eaters become less finicky when they have prepared the food themselves.

 

Ingredients:

2 chicken breasts, cooked and sliced thinly

one handful of romaine lettuce, shredded OR

one handful of mixed greens, including mustard greens and arugula

1/4 cup shredded carrots

6 grape tomatoes, sliced

2 green onions, chopped finely

3 tablespoons of homemade or commercially prepared Salad Dressing (see Mango Salad Dressing Recipe below)

3 tablespoons dried cranberries, either original or orange-flavored

2 tablespoons chopped fresh cilantro leaves

2 large tortilla wraps

How to Make a Chicken Wrap:

Lay tortilla wraps flat on a large work surface or dinner plate.  Line each tortilla with romaine lettuce or mixed greens.  Place sliced chicken in a horizontal line about 1/3 of the way up the tortilla.  Add shredded carrots, grape tomatoes,  and chopped green onions over the chicken.  Sprinkle salad dressing over everything, and add dried cranberries and fresh cilantro leaves to taste.  Carefully roll up wraps and slice in thirds. Serve with a glass of low-fat organic milk or almond milk for a healthy lunch, or add some fruit and yogurt for a healthy dessert.

 

Easy Mango Salad Dressing Recipe

3 tablespoons organic freshly squeezed mango juice

3 tablespoons vinegar

1 cup extra virgin olive oil

Combine all ingredients together well in a glass bottle. Store in fridge for up to one week. That’s it – super easy!

This recipe serves two adults for lunch, or one adult and two children.  It can be easily doubled or tripled.  This make-ahead lunch recipe can be taken to work or school and stored in a cooled and insulated lunch bag.

 

Easy Taco Soup Recipe With Chicken, Beef, or Beans

This easy taco soup recipe makes use of leftover chicken or ground beef.

I always cook more chicken than needed for a recipe, and freeze individual cooked chicken breasts for soups, stews and casseroles. One large chicken breast can be stretched into a delicious, nutritious and frugal meal to satisfy a family of four by adding vegetables, broth and a starch.

Easy Taco SoupWhile chicken breasts are expensive grocery items if used as “the star” of a meal, they are super for nights when a frugal and comforting soup is needed. This recipe evolved out of trying to use up leftovers from three dinners – and I know that cream of mushroom soup isn’t a traditional Mexican ingredient, but it works in this recipe!

Easy Taco Soup Ingredients:

1/2 onion

2 tbsp chopped garlic

2 tbsp extra virgin olive oil

1 large meaty chicken breast, cooked

1 can condensed cream of mushroom soup

1 28 ounce can diced and spiced tomatoes

2 cups of water

2 packets or cubes of low sodium chicken bouillon

1/2 tsp chili powder or taco seasoning mix

1/4 tsp freshly ground pepper

2 bay leaves

1/2 tsp thyme

3/4 cup frozen corn kernels

1 cup brown rice, uncooked

How to Make Easy Taco Soup:

Using a large saucepan, brown chopped onion and garlic in the olive oil over medium high heat. Add soup, diced tomatoes and their liquid and water. Reduce the heat to medium.

While this is warming, shred the chicken with two forks. I do this on a glass cutting board. By the time I have finished shredding the chicken the soup is warm, and I simply slide the chicken into the pot.

Add chicken bouillon and chili powder.  Experiment with the amounts. You and your family may prefer to increase the chicken bouillon and reduce the chili powder or taco seasoning for a less spicy soup, or decrease the bouillon and increase the chili powder for a zestier flavor.

Stir in pepper, bay leaves and thyme.  Add the frozen corn kernels and uncooked brown rice. Turn heat down to low and simmer for 30 minutes. Remove bay leaves and serve with homemade rolls or bread, toasted tortilla strips and a light salad for a heartier meal.

Taco Soup Options:

This recipe for easy taco soup can easily be made with leftover cooked brown rice, or by substituting cooked ground beef for the chicken.  Simply add 10 minutes prior to serving.

For vegetarians or flexitarians or as a Meatless Monday Soup option, use red kidney beans, black beans or lentils instead of chicken.  Leftover ham, sausage or cooked shrimp are also delicious additions to this frugal and hearty soup.

Chicken Caesar Salad

Caesar salad is one of the first green salads I was able to get my kids to eat.  As toddlers, pre-schoolers and elementary-school children they would have nothing to do with anything leafy and green. I would place a couple of spoons of salad on their plates from time to time to see if they were interested – they weren’t.   Around the time that each of them turned twelve, I noticed that they would eat the Caesar Salad I served with spaghetti.  Lo and behold, a new family recipe was in the making!  Caesar salad dressing recipes can be high in fat, so I began experimenting with non-fat yogurt until I found the right proportions. This dressing keeps well in the fridge for about 3 to 4 days; store it in a glass container as a plastic one will take on the garlic and anchovy scent.  As I mentioned in my post on Chicken and Pasta, our family eats chicken every week so we usually buy and cook it in bulk, resulting in cooked chicken for recipes later in the week.  Adding the shredded chicken makes this a hearty salad, suitable for a lunch or light summer dinner.  I have included anchovies in the ingredient list; omit them if you must, but they do add great flavor to the dressing.  Add a whole grain roll and serve fruit and yogurt for dessert for a well rounded and delicious meal.

Ingredients:

1 large head of romaine lettuce

1 3/4 cups cooked or grilled chicken breast

Yogurt Caesar Salad Dressing Ingredients:

*1/2 cup milk less 2 tbsp

1/2 cup non fat plain yogurt

1/3 cup low fat Parmesan cheese

1/4 plus 2 tbsp freshly squeezed lemon juice

3 tsps garlic in oil or garlic cloves, chopped

3 anchovy fillets, minced finely (optional)

1 tsp Dijon mustard

1 tsp Worcestershire sauce

1 pinch chili powder

croutons

Method:

Wash and dry romaine lettuce thoroughly.   Tear into bite sized pieces and place in a large bowl.  Combine milk, yogurt, Parmesan cheese, lemon juice, garlic, anchovies, mustard, Worcestershire sauce and chili powder.  Blend or process until the dressing is smooth.  Once the romaine lettuce is completely dry, add 1 cup of the dressing to the lettuce and toss.  Use a separate medium sized bowl and combine chicken with the remaining dressing.  Mix well.  Divide lettuce among 6 dinner sized plates and spoon chicken Caesar mixture onto the lettuce leaves.  Garnish with croutons and serve immediately.

Chicken Caesar Pasta Salad: Omit croutons.  Add 2 cups cooked and cooled short pasta such as penne or rotini to chicken and mix well. Serve on lettuce.

This recipe serves 6 with 107 calories per serving.  There are 6 carbs, 14 grams of protein, 187 mgs of sodium, 3 grams of fat and 30 mgs of cholesterol in each serving.

 

 

Chicken with Pasta Recipe

Our family eats a lot of chicken.  We grill it, bake it, broil it, pan fry it, stir fry it, poach it, and we often have one or two chicken breasts leftover when we are finished.  I am always on the lookout for recipes that can use my leftover chicken in creative ways to feed our family. This recipe uses many of the basic items that I keep stocked in our pantry, and provides protein and fiber from the chicken and whole grain pasta, vitamin C and anti-oxidants from the tomatoes, and of course lots of flavor from the fresh herbs and garlic.  Add toasted garlic bread with shredded low-fat cheese and a light Caesar Salad and you have turned your leftover chicken into a hearty meal for a family of four to six. (The recipe makes 6 servings, but if you have teenage boys in the house it will only feed 4 of them).  It also stores well, and is a good dish to freeze in individual portions  as a healthy alternative to tv dinners on a busy weeknight, before or after a football practice, or when mum or dad are away and teenagers need to feed themselves.

Ingredients:

450 grams of a short whole grain pasta such as penne or rotini

1 tbsp extra virgin olive oil

pinch of salt

2 tbsp chopped garlic in oil

2 tbsp extra virgin olive oil

1/2 chopped yellow onion

6 – 8 cherry tomatoes, washed and halved

1 28 ounce can diced tomatoes 1/4 cup red wine

2 tbsp prepared green pesto

1/4 tsp chili powder

1 tsp dried oregano or 2 tsp fresh oregano

1  tbsp dried basil or 2 tbsp fresh basil

1 bay leaf

1 tbsp brown sugar

2 tbsp grated parmesan cheese

2 grilled or cooked chicken breasts, diced into bite sized pieces

fresh basil for garnish, or shredded mozzarella

Optional:

1/4 green pepper, chopped

1/4 red pepper, chopped

1/2 cup sliced fresh mushrooms

1/2 medium zucchini, chopped

Method:

Use a large saucepan to bring water to a boil.  Add olive oil and a pinch of salt, and cook pasta until firm but tender – about 8 – 10 minutes.  Meanwhile, use a large skillet to brown the chopped onions, garlic and chopped cherry tomatoes in the olive oil.  When onions are soft and clear, add all remaining ingredients except the chicken breasts and fresh basil.  Cook for about 10 minutes or until the mixture begins to thicken.  Add diced chicken and cook for another 5 minutes or until chicken is warmed.  Discard bay leaf.  Serve over pasta, and garnish with fresh basil leaves or low fat shredded mozzarella cheese.

Chinese Chicken Salad

Here is another great recipe for a salad that makes a meal.  Adding chicken or salmon to a crunch salad gives you protein and enough substance to make a new meal out of leftover cooked meat.  Add a whole grain roll and a glass of milk and your main food groups are all represented.  This recipe uses bottled Oriental or Asian black bean sauce for convenience.  You can easily substitute peanut sauce if you prefer, and if you are really ambitious you can make your own black bean sauce.  This allows you to monitor the sodium, which can be high in prepared sauces.  Be mindful of the red chili peppers – start with just using one and see how your family fares – you can always add the second if they are ready to try a spicier version. This is a super low-fat alternative to the fast food oriental salads offered at Wendy’s, McDonald’s and Burger King.

Ingredients:

2 boneless skinless chicken breasts

1/4 cup Oriental-style black bean sauce

1 cucumber, thinly sliced

2/3 cup chopped green onions

2 dried red chili peppers, chopped

1/2 cup unsalted dry roasted peanuts

Romaine lettuce leaves

orange bell pepper, sliced thinly

dried egg noodles for garnish

2 tbsp sesame seeds

1 can mandarin orange segments

Method:

Slice the chicken breasts into thin slices.  Use a shallow glass dish (I use my pyrex lasagna dish) to combine chicken and black bean sauce.  Make sure the chicken is well-coated with marinade.  Cover the dish with plastic wrap and place in the fridge for about half an hour.  Spray a wok or large non-stick skillet with vegetable cooking spray.  Add the chicken and saute over medium heat for about 3 to 4 minutes or until it is no longer pink inside.  Stir in cucumber, green onions, bell pepper, chili peppers and peanuts.  Saute for another minute then remove the wok from the heat.  Arrange romaine lettuce leaves on four large dinner plates or salad bowls.  Spoon the chicken mixture over the lettuce leaves. Garnish with the egg noodles, sesame seeds and mandarin orange segments.  Serve immediately.

This recipe makes four servings of 187 calories each.  There are 9 carbs per serving, 28 grams of protein, 573 grams of sodium, 4 grams of fat and 66 mgs of cholesterol.

 

Waldorf Chicken Salad

Famously created by a chef at the Waldorf Astoria hotel in New York City, a Waldorf Chicken Salad recipe is a great way to use up leftover grilled or cooked chicken.  Two boneless skinless chicken breasts should be enough to make your two cups.  The original Waldorf salad consisted of apples, grapes and walnuts in a creamy dressing on a bed of lettuce.  This recipe is for a low-fat Waldorf salad that can serve as a lunch entree or light supper.  A non-fat yogurt and mayonnaise dressing is lower in fat but just as rich and flavorful as the traditional creamy salad dressing. Keeping the skin on the apple makes this a colorful and even healthier salad.  The addition of celery and walnuts add fiber and protein plus extra texture. Vary the lettuce that you use; leafy green or red lettuce, mustard greens or Boston lettuce are all good choices.

Ingredients:

2 cups of cooked shredded chicken

1 cup chopped celery

1 medium Red Delicious apple, NOT peeled

1/2 cup toasted walnut pieces

1/2 cup chopped green onions

iceberg and romaine lettuce

Ingredients for the Waldorf Salad Dressing:

1 cup non-fat mayonnaise

1/2 cup non-fat yogurt

2 tbsp apple juice

1 pinch of nutmeg

 

To make the salad dressing, use a small bowl to mix the mayonnaise, yogurt, apple juice and nutmeg.  Slice the apple and chop it into small pieces, remembering to keep the skin on.  Mix well with a fork or wooden spoon.  In a large bowl, mix shredded chicken, chopped celery, apple pieces, walnuts and green onion.  Spoon the dressing over the chicken mixture, and toss well to coat everything.  Arrange your lettuce pieces on four individual dinner plates or large salad bowls.  Spoon chicken mixture over the lettuce leaves.  Add sliced green grapes as a garnish if you wish, and serve immediately.

This recipe makes 4 servings of 163 calories each.  Each serving includes 20 grams of carbs, 10 grams of protein, 730 grams of sodium, 5 grams of fat and 36 mgs of cholesterol.

Papaya Chicken Salad Recipe

Have you ever been to the Caribbean?  Not only is the weather wonderful and beaches beautiful, the cuisine is absolutely scrumptious.  Tropical climates are conducive to delicious and low-fat meals that make use of the local produce and ingredients.  Fruits and vegetables are often combined with smaller amounts of meat and lightly flavored sauces to make main dishes.  The hot weather means that the recipes are usually quick to prepare, or at least don’t require hours spent in a hot stuffy kitchen.

Papaya is becoming increasingly popular in North America and is found in smoothies, juices, and increasingly in the fruit section of the produce aisle at the supermarket.  This light orange colored soft fruit is high in vitamins A and C, and is soft enough that it can blend easily for desserts, sauces, and even baby food.   The papaya, coupled with high-protein, low-fat chicken breasts  on a bed of romaine lettuce and a light curry-flavored yogurt sauce makes this dish a tropical delight.  Serve with a multi-grain bun for a meal that covers all the major food groups. Chutney can be found in Asian supermarkets or in the foreign food aisle of major supermarkets. Serve with a white wine spritzer, and a light lemon dessert to finish things off.

Ingredients:

4 boneless skinless chicken breasts, cubed

1 can unsweetened pineapple rings, drained (keep the juice)

1 tbsp freshly squeezed lime juice

2 tsp freshly ground black pepper

2 tsp dried thyme

1 large papaya, peeled and sliced

1 small head of romain lettuce, washed and torn into bite sized pieces

Curry Yogurt Dressing Ingredients:

1/2 cup finely chopped yellow onion

2 tsp curry powder

1/4 cup non-fat plain yogurt

2 tbsp non-fat mayonnaise

2 tsp Major Grey’s Mango Chutney

Method:

Use a large saucepan to combine pineapple juice, lime juice, pepper and thyme with chicken pieces over medium heat.  Bring to a boil, stirring occasionally.  Reduce the heat to low and simmer for about 15 minutes, or until chicken is no longer pink inside.  Remove from heat and let the chicken cool in the liquid for about half an hour.

To make the dressing, use a small non-stick skillet or frying pan and saute the onion in extra-virgin olive oil until it is soft and translucent.  Add curry powder and continue cooking, stirring gently.  Cool for about 10 minutes.  Use a small bowl to combine the yogurt, mayonnaise, onion mixture and chutney.  Mix well.  Use four plates, and arrange a handful of lettuce on each plate. Spoon chicken cubes onto each lettuce bed, and top with pineapple and papaya slices.  Spoon dressing onto side or serve in a small dish.

This recipe makes four servings, with 3 grams of fat per serving, 36 grams of carbs, 28 grams of protein, 307 grams of sodium,and 66 mgs of cholesterol. There are 278 calories per serving.

 

 

Chicken With Yogurt Marinade

Similar to the Chicken Tandoori Recipe in an earlier post, this creamy chicken recipe serves 8 with just 3 grams of fat per serving.  Served with Lemon Rice Pilaf (made with brown rice and included below) and a mixed green salad it makes a well-balanced meal.

Ingredients:

1 1/4 cups low-fat organic or homemade yogurt

3 cloves of garlic, minced, or 3 teaspoons of diced garlic in oil

1 tbsp minced ginger root or 2 tsp ground ginger

1 tbsp freshly squeezed lemon juice

1 tbsp extra virgin olive oil

2 tsp paprika

1 tsp chili powder

1 tsp crumbled dried rosemary

1 tsp freshly ground black pepper

1/2 tsp turmeric

8 boneless skinless organic chicken breasts

Method:

Use a large glass pyrex dish to prepare the marinade.  Combine yogurt, garlic, ginger root, lemon juice, olive oil, paprika, chili powder, rosemary, pepper and turmeric and mix well until it is smooth.  Lay the chicken pieces in marinade in a single layer, turning so each piece is completely coated.  Cover with saran wrap and chill in the refrigerator for up to 24 hours.

Prior to serving, preheat oven to 350 degrees Fahrenheit.  Place the chicken in a layer on a greased baking sheet, reserving the marinade.  Bake in the preheated oven for 25 minutes or until it is no longer pink inside, spooning marinade over the chicken after about 12 minutes.  Serve with Rice Pilaf – recipe found below!

Lemon Rice Pilaf Recipe

Ingredients:

1/2 cup raisins

1/4 cup slivered almonds

2 tbsp butter or margarine, divided

1 cup brown rice

1 small onion, chopped

2 cloves garlic, minced, or 2 tsps of garlic in oil

2 1/2 cups low sodium chicken broth

1 bay leaf

2 tbsp lemon juice

11 tsp grated lemon zest

a pinch of freshly ground black pepper

1 cup fresh sliced mushroom

Method:

Set a saucepan over medium heat.  Cook the raisins and almonds in 1 tbsp of the butter until the almonds are golden, remove to a plate.  Use the same saucepan and increase heat to medium-high.  Cook rice, onion and garlic in remaining butter for about 5 minutes or until  a light golden brown color.  Add chicken broth, bay leaf, lemon juice, lemon zest and pepper. Cover and cook over low heat for 40 minutes.  Add the mushrooms and cook for five more minutes.  remove bay leaf.  Sprinkle raisins and almonds over the dish.

Chicken Mango Salad with Cilantro Yogurt Dressing

Mango is the perfect foil for hot or spicy meats.  Its cool sweetness helps cut the pungency and adds interest to the palate and the plate.  As mangoes are becoming increasingly available at neighborhood grocers and supermarkets, North Americans are looking for easy ways to use it in their meal planning and cooking.  Raw mango is a delicious snack, and can be eaten by the slice, cubed for fruit salads, or pureed for use in smoothies. This recipe combines mango with dark leafy greens and poached chicken for a mouth-watering main meal. Prepare it for your next romantic dinner – it serves two.  It is a great way to use up leftover chicken that has been cooked earlier in the week – I always cook more than I will need so that I can use the leftovers in a soup or salad. If company is coming, simply double or triple the recipe so your guests can enjoy it too!

Ingredients:

1 cooked chicken breast, shredded with two forks

1 ripe mango

4 cups of mixed field greens, baby greens or mustard greens

1 stalk of celery, chopped

1/4 cup of whole or chopped walnuts

For Dressing:

1 tsp extra virgin olive oil

1 tsp red wine vinegar

2 tbsp horseradish mustard (1 1/2 tbsp dijon mustard with 1 tsp horseradish)

2 tbsp organic or homemade yogurt

fresh cilantro leaves, chopped

Method: For the Mango – How to Peel a Mango: Wash the mango, and hold it on its side.  Use a sharp knife to slice lengthwise about 1/3 of the way into the flesh, just avoiding the large pit.  Turn the mango over and do the same thing on the other side.  Then use the knife to make a criss-cross pattern across the skin without cutting through the flesh. Begin to pull on the skin – you will see a lot of diamond shapes starting to pop out – cut them off close to the peel and voila, you now have mango cubes to work with!

Once your mango is chopped, use a medium bowl and a wire whisk to combine all the dressing ingredients.  Wash and dry your salad greens and divide them between two large dinner plates.  Sprinkle chopped celery pieces over the mixed greens. Place the shredded chicken, walnuts, andmango cubes on each plate, and drizzle with dressing.  Serve with extra dressing in a small pitcher on the table. NOTE: pecans can be substituted in for the walnuts. The cilantro and mango make an excellent flavor combination.

 

Tandoori Chicken Recipe

Tandoori chicken is a popular dish originating in India and easily recognizable from its distinctive red color.  The color comes from the chili powder (kashmiri or hot red chili powder) or the cayenne which gives it the flavor and the name.  Some versions of tandoori chicken use saffron, resulting in a more orange color.  A tandoor (clay) oven was traditionally used to bake the chicken slowly, but some versions today can be grilled on an indoor or outdoor barbecue.  Yogurt is used to marinate the chicken overnight, and helps tenderize the meat and give it a tangy taste.

This recipe has been adapted for western tastes – if you prefer more spice, add another 1/4 teaspoon of dried chili powder. It makes six servings, and should be accompanied by Basmati rice or naan,  and a light cucumber or dark green salad.

Ingredients:

5 to 6 pounds of chicken breast, cut up

1/2 cup freshly squeezed lemon juice

3 teaspoons of table salt

1 cup homemade or organic yogurt

1 teaspoon cumin seeds

2 teaspoons coriander seeds

1  1 inch piece of fresh ginger root, peeled

2 cloves of garlic, or 2 teaspoons of diced garlic in oil

1/2 teaspoon turmeric

1/4 teaspoon of dark red chili powder OR kashmiri chili powder

Method:

Use a food processor to mix lemon juice, yogurt, and the spices.  Place the chicken pieces in a single layer in a glass pyrex dish.  Pour the yogurt marinade over the chicken pieces and cover with saran wrap.  Marinade overnight,turning the chicken once to ensure it is coated on all sides.

The chicken can be roasted in a greased roasting pan (the same one you use for Sunday roasts or turkeys), covered, at 375 for about 1 hour or until the chicken is browned and crisp.  If you prefer, tandoori chicken can be grilled on your outdoor barbeque, so if you are planning to do this keep your chicken pieces large so they can be handled easily.

Garnish the cooked tandoori chicken with fresh lemon wedges and fresh coriander leaves.

 

 

Grape Salad Recipe

Grapes are wonderful fruits either on their own, with wine and cheese,  incorporated into a fruit salad dessert, or tossed in a chicken salad.  Here is a grape salad recipe that is perfect for hot summer days, either as a quiet meal for family or served at a weekend barbeque. The combination of cantaloupe, green grapes, blueberries and pineapple is absolutely delicious and also makes a nice breakfast fruit salad all on its own.

Chicken Grape Salad Recipe

Ingredients – Salad

3 1/2 cups cooked chicken, cut into cubes

torn lettuce leaves – use a mixture of romaine, mustard greens, and arugula

3/4 cup of diced pineapple

1 small cantaloupe made into melon balls

1 1/4 cups strawberries, rinsed and sliced

1 cup green grapes

1/2 cup blueberries

2 tbsp pecans

Ingredients – Dressing

1/4 cup vinegar

3 tbsp organic liquid honey

2 tbsp lime juice

1 tsp poppy seeds

1/4 tsp dry mustard

1/2 cup extra virgin olive oil

 

Method

Set the chicken cubes in a large bowl.  In a separate medium sized bowl, use a wire whisk to combine the vinegar, honey, lime juice, poppy seeds and dry mustard.  Gradually pour in a thin stream of olive oil while whisking.  Once the dressing is mixed, pour 1/3 of the dressing into a small glass container.  With the remaining dressing, pour it over the chicken cubes, gently mixing it in so that the chicken is completely covered.  Cover the bowl of chicken with saran wrap and chill in the refrigerator for about one hour.  When you are ready to serve,  use six large plates and arrange lettuce leaves as a base on your plates.  Set the cantaloupe melon balls in a ring on each plate, with the diced pineapple forming  an inner ring.  Use a spoon to place a mound of chicken cubes in the center.  Use a separate medium sized bowl for the strawberries, green grapes and blueberries.  Pour the dressing in the glass container over the fruit and toss gently.  Place several spoons of the berry mixture over the chicken and other fruit on each plate. Garnish with pecans.

This recipe makes six servings with 426 calories each.  There are 2 grams of dietary fiber, 7 grams of fat, 31 grams of carbs and 24 grams of protein in each serving.  This dish makes a lovely summer main course, and can be served with a chilled summer soup and whole grain bread.  For dessert serve a light pumpkin custard and your food groups will be covered!

 

Warm Thai Chicken Salad Recipe

This Thai Chicken Salad Recipe is perfect for entertaining on a hot summer weeknight.  Marinate the chicken in yogurt sauce, make the dressing and cook the potatoes the night before your dinner.  All you’ll have left to do is simply grill the chicken and prepare the plates.  Add a glass of wine or beer and some fruit and yogurt for dessert for a perfect summer evening.

Thai Chicken Salad Recipe Marinade:thai chicken salad recipe

1 cup organic or homemade yogurt

1/4 cup organic milk

1 tbsp chopped fresh cilantro

1 tsp curry powder

1 tsp ground ginger

1 tsp freshly squeezed lemon juice

freshly ground pepper

Ingredients for Thai Chicken Salad Recipe

6 boneless skinless chicken breasts (about 1 1/2 pounds)

6 medium red-skinned potatoes that have been cooked and quartered

6 cups leafy green mixed salad greens

Thai Chicken Salad Recipe: The Dressing

1/3 cup organic or homemade low-sodium chicken broth

1/4 cup organic peanut butter

1/4 cup sliced green onions

3 tbsp rice vineger

2 tbsp sesame oil

2 tbsp grated ginger

1 tbsp sherry

1 tbsp soy sauce

1 tbsp granulated sugar

1 clove garlic, minced, or 1 tsp chopped garlic in oil

1/4 tsp table salt

Red onion rings

green onions, sliced

cherry tomatoes, halved

Method:

Use a shallow glass dish to mix the ingredients for the marinade.  Place the chicken pieces in the marinade, spooning some over each piece.  Cover with saran wrap and place in the refrigerator for at least 8 hours, preferably overnight.

To make the dressing, use a blender or food processor and place all ingredients into the container.  Puree until smooth.  Pour into a glass container, cover and refrigerate.  This will keep well for about 24 hours.

Remove the chicken from the fridge and discard the marinade.  Grill each piece (or broil it) until it is no longer pink inside.  Add the cooked quartered potatoes for the last 8 minutes or so of barbecuing.  Remove the chicken from the grill and slice it diagonally into thin strips.  Place one generous handful of mixed greens on 6 large dinner plates. Arrange the chicken slices and potato quarters on each bed of greens. Place two to three red onion rings on each plate, and sprinkle green onions over top. Garnish with several cherry tomato halves. Drizzle with peanut dressing and serve.  Your guests will be impressed!

This Thai Chicken Salad Recipe serves six.  There are 400 calories per serving, 4 grams of dietary fiber and 42 grams of carbs.  The peanut butter and chicken provide a whopping 35 grams of protein, and there are 11 grams of fat.  Choose low-fat yogurt to reduce the fat content.

 

 

Yogurt Chicken Curry

Here are two  yogurt chicken curry recipes that pair yogurt with fruit and spices to create an aromatic quick meal.  The sweetness of the fruit helps cut the pungent (spicy) flavor of curry powder.

Tropical Yogurt Chicken Curry Recipe

Ingredients:

3/4 cup long grain rice

1 tbsp extra virgin olive oil

1 boneless skinless chicken breast

2 medium organic oranges, peeled, sectioned, and cut in thirds

1 medium unpeeled apple, cubed

3/4 cup red seedless grapes

1 8 oz can of pineapple chunks, drained

1 tbsp curry powder

1 tsp ground cumin

1/2 tsp salt

1/4 tsp freshly ground black pepper

1 cup organic plain yogurt or homemade yogurt

2 tbsp toasted sliced almonds

Method:

Cook rice according to the directions on the package.  While it is cooking, use a large skillet or frying pan to heat the olive oil.  Brown the chicken breast over medium-high heat completely so there is no pink inside.  Then reduce the heat and stir in orange cubes, apple cubes, grapes and pineapple, and heat for about 3 minutes until fruit is heated through.  Carefully sprinkle curry powder, cumin, salt and pepper over the fruit and stir to blend it in well. Add yogurt, stirring gently and warm through.  NOTE: DO NOT LET YOGURT BOIL!!! It will curdle if you do.  Serve curry over rice, sprinkled with almonds.  This recipe serves four, and is wonderful served with Naan (Indian flatbread) and a cool cucumber salad.

Fruit and Chicken Curry With Yogurt

Ingredients:

2 tbsp extra virgin olive oil

6 – 8 pieces of skinless chicken, bone-in

1 cup chopped onion

1 tbsp minced garlic

2 tbsp curry powder

2 tsp ground turmeric

1/2 tsp ground cumin

1/2 tsp ground coriander

1 cup diced peeled tart apples (like Granny Smiths)

1 1/2 cups diced bananas

1 1/2 cups diced tomatoes

1 cup chicken stock

1 cup organic yogurt or homemade yogurt

salt to taste

Method:

Heat 1 tbsp of oil over medium-high heat in a large skillet.  Cook half the chicken pieces, browning all over. Cook the other half of the chicken in the second tbsp of oil.  Place chicken on a plate and set aside. Lower the heat down to medium and cook onion and garlic until softened. Add curry powder, turmeric, cumin and coriander and saute for about one minute.  Add apples, bananas, diced tomatoes and chicken stock and stir occasionally, covered, until the mixture boils. Reduce heat to simmer uncovered, and stir constantly for the next five minutes. The liquid should reduce down to about half the original amount.  Return the chicken to the skillet and cover.  Simmer for about 30 minutes or until the juices of the chicken run clear when it is pierced.  Stir in yogurt, simmer GENTLY for about fifteen minutes.  Do not leave the pot unattended – watch for curdling and remove from heat immediately once it is warmed through.  Add salt to taste.  This recipe serves 6, and is delicious served over Basmati rice or brown rice.

Chicken and Yogurt Recipes

For those of us who don’t want to surrender great taste in our search for low-fat recipes, chicken marinated in yogurt is a wonderful option.  The good bacteria in the yogurt helps tenderize the chicken, keeping it moist and meaty and infusing it with the spices or rubs that are added.  Here are two fusion style chicken yogurt recipes that are perfect for hot summer barbeques.

Basil Lime Grilled Chicken with Yogurt Curry Sauce

This is hands-down my favorite chicken recipe for the barbeque.

For the Chicken Marinade Recipe:

1 pound of  boneless skinless chicken breasts (about 4)

2 tsp grated lime zest

1/3 cup freshly squeezed lime juice

2 tbsp chopped fresh basil (use 2 tsp dried basil if you don’t have fresh)

4 tsp Dijon mustard

2 tsp chopped fresh thyme (or 1/4 tsp dried)

freshly ground pepper

Yogurt Curry Sauce Recipe

1/4 cup light mayonnaise

1/4 cup low-fat plain organic yogurt or homemade yogurt

1 tsp grated lime zest

1 tbsp lime juice

1/ tsp curry powder

Method:

Use a flat glass rectangular dish (like a lasagna dish) and place chicken in a single layer. Combine  lime zest and juice, basil, mustard, thyme and pepper to taste. This is your marinade. Do try to use fresh basil if you can, it really makes the recipe stand out.  Pour marinade over the chicken, cover with saran wrap and place in the refrigerator for at least 5 to 12 hours.  Turn the chicken if you can so it is completely covered.  Remove from fridge and grill on the barbeque until it is no longer pink inside.  Discard any remaining chicken marinade.

For the yogurt curry sauce, simply combine all ingredients in a small bowl, and chill.  Serve either drizzled over the chicken pieces or as a dipping sauce.  This also makes a great dipping sauce for barbequed pork kebabs and grilled vegetables.  Serve this dish with naan (Indian flatbread) or rice, and a dark leafy-green salad.  This recipe makes four servings.

Yogurt Curry Chicken for the Grill or Barbeque

Ingredients:

1 1/2 cup plain organic or homemade yogurt

1/2 cup freshly squeezed lime juice

1 to 2 cloves garlic, crushed, or 1 to 2 teaspoons of garlic in oil

1 tsp grated lime zest

2 broiler fryers OR 5 pounds of chicken pieces, bone-in

2 tsp dried ginger or ginger paste

2-3 tsp ground coriander

1 1/2 tsp paprika

1 tsp curry powder

1 tsp chili powder

1 tsp salt

Method:

Use a large shallow glass dish to mix all the ingredients together, except the chicken pieces.  This is your marinade.  Marinate chicken with yogurt, coating each piece well, and cover and place in the refrigerator overnight. Remove chicken from marinade, and grill on the barbeque until thoroughly cooked.  Discard all remaining marinade.  Serve with a mixed green salad or a  cucumber-raita salad, basmati or brown rice, with fresh fruit and yogurt dip for dessert. This recipe makes 8 servings.

 

Yogurt Dips

Using yogurt in dips and sauces is a great way to reduce the fat in recipes that are traditionally made with sour cream.  Be sure to choose low-fat plain yogurt, or make your own at home.  Yogurt dips are also a great flavor addition to grilled chicken, fish, or pork – try one one of these recipes the next time you are planning a barbecue.  If your dinner menu includes a spicier main dish such as a curry or Mexican style entree, accompany it with the cool and creamy Greek Cucumber Yogurt Salad.

Greek Yogurt Dip (Tzatziki)

Ingredients:

1 1/2 cups low-fat plain yogurt

1/2 cup grated English cucumber

1/2 cup feta cheese

1 large clove garlic, minced, or 1 tbsp chopped garlic in oil

2 tbsp freshly squeezed lemon juice

Combine all ingredients in a small bowl. Chill for 1 1/2 hours. Use  with grilled chicken or pork.

 

Greek Yogurt Sauce for Fish or Chicken

Ingredients:

1/4 cup low-fat plain yogurt

1/4 cup light sour cream

1/2 cup finely chopped cucumber

1 tbsp chopped chives or green onion

Freshly ground black pepper

 

Method:  Use a small bowl to combine all ingredients. Use a spoon to spread over fish fillets or chicken breasts prior to broiling, barbequing or microwaving.

 

Yogurt Cheese

Yogurt Cheese is easy to make from store-bought or homemade yogurt, and is a good low-fat alternative to the cream cheese called for in dips, salad dressings, or sandwich spreads.  To make yogurt cheese, use 2 cups of a low-fat plain yogurt that is NOT made with gelatin. Your best bet is to find an unstirred Balkan-style yogurt or to use homemade yogurt.  Use two layers of thick paper towel to line a sieve placed in a bowl, and  pour yogurt into sieve.  Cover the whole thing with saran wrap and chill for about two hours.  Pour out the liquid that has drained into the bowel, and keep the yogurt cheese left in the sieve in an airtight container for up to one week.

 

Honey Mustard Yogurt Dip

Ingredients:

1 cup yogurt cheese

2 tbsp liquid organic honey

2 tbsp Dijon mustard

3 green onions or chives, chopped

1 tbsp chopped fresh parsley

2 tsp freshly squeezed lemon juice

Method: Use a blender or food processor to combine all ingredients until there are no lumps.  Chill for an hour prior to serving.  This dip can be served with raw vegetables such as baby carrots, cucumber slices, broccoli spears, and red and green peppers.  It also makes a delicious yogurt salad dressing for dark leafy green salads, and as a good spread for whole wheat bread sandwiches with cold cuts.

Greek Cucumber Yogurt Salad

Ingredients:

1 large thinly sliced English cucumber, not peeled

1/2 tsp salt

1/2 cup yogurt cheese

1/2 tsp lemon juice

1/4 tsp minced garlic

1/4 tsp ground ginger

Method:

Fill a large colander with thin slices of cucumber and sprinkle with salt. Let the cucumber stand for 10 to 15 minutes to drain.  Rinse well with cold water, pat dry and place in bowl.  Use a second bowl to blend yogurt cheese, lemon juice, garlic and ginger.  Pour this mixture over the cucumber and toss carefully. Chill in the fridge for about an hour and a half before serving.

Yogurt and Brown Rice Casserole

This  recipe is one of  my favorites.  Not only do I get to use up my leftover chicken and raw vegetables from meals I made earlier in the week, I can also sneak in yogurt and brown rice, two super healthy foods that I want to encourage the kids to eat.  This creamy casserole recipe is frugal, it is good for you and just plain yummy.  Use whatever leftover vegetables you have on hand, red or yellow peppers, mushrooms, broccoli or cherry tomatoes are just as delicious as the green pepper I usually use.  If you are vegetarian, use black or red kidney beans instead of the chicken. If you have leftover ham, by all means, throw it in!  Happy cooking.

Ingredients:

2 cups low fat plain yogurt

1/2 cup chopped green pepper

1/4 cup chopped cooking onion

1 heaping teaspoon chopped garlic in oil

1 cup of cooked shredded or cubed chicken, ham, or beans

3 tbsp ketchup

1/2 tsp crushed dried oregano or  1 tbsp fresh finely chopped oregano

1/4 tsp freshly ground black pepper

1 cup low fat ricotta cheese

1 cup bread crumbs (I use the stale slices of bread if there are any left from my homemade whole wheat bread)

1/2 cup grated Parmesan cheese

1 tbsp butter, melted

Method:

Preheat oven to 350 degrees Fahrenheit. Use a large bowl and combine yogurt, green pepper or other vegetable, chicken, ketchup, oregano and pepper, then carefully stir in brown rice.  Use a large spoon to put half this mixture in the bottom of a 6 cup (1.5L) greased casserole. Cover with ricotta cheese. Spoon the remaining rice/meat mixture over the top.  In a small bowl, mix together the bread crumbs, parmesan cheese and butter, and sprinkle over the casserole.  Shake dried parsley or snips of fresh parsley over  the top.  Bake in the oven for about 30 minutes or until it is bubbling and the top is golden brown.

Serve this with a dark green leafy salad and fresh fruit for dessert for a well-rounded family meal.

This recipe makes four generous servings.  Each serving has 430 calories, 4 grams of dietary fiber, 44 grams of carbs, 15 grams of fat, and 31 grams of protein when made with green pepper and chicken.

 

 

 

 

Pick Your Chicken and Rice Recipe

Chicken and rice can be an economical and delicious main meal.  If you have some time, try the chicken and brown rice recipe for an unusual rice pilaf style dinner with a middle eastern flair. It will take about an hour to prepare and cook.  If it’s a busy weeknight family dinner that you need, go with the chicken and rice casserole dish.  This can be made in about 30 minutes, and is easy enough for a teenager to get it started after school.

Brown rice is an excellent source of fiber, and it’s nutty flavor pairs well with chicken.  Use a leftover cooked or barbequed chicken breast from a weekend meal to whip up this easy chicken and brown rice recipe.

Ingredients:

1/2 cup raisins

1/4 cup slivered almonds

2 tbsp butter or margarine, divided

1 cup brown rice

1/2 cup chopped onion

2 cloves of garlic, minced or 2 tsp chopped garlic in oil

1 large chicken breast, cooked and shredded

2 1/2 cups Campbell’s Low Sodium Chicken Broth

1 bay leaf

2 tbsp lemon juice

1 tsp grated lemon zest

pinch freshly ground pepper

1 cup sliced mushrooms

Method:

Use a large, heavy-bottomed saucepan and set over medium heat.  Brown raisins and almonds in 1 tbsp of the butter until they are golden (almonds will be a toasty golden color), then set aside on a plate.  In the same saucepan place remaining butter and stir in the uncooked rice, onin, and garlic for five minutes or until onion is transclucent.  Add shredded chicken, chicken broth, bay leaf, lemon juice, lemon  and pepper.  Cover with the saucepan lid and reduce the heat to low.  Simmer for about 40 minutes.  Add the sliced mushrooms and cook for another five minutes.  Remove bay leaf, and garnish with more raisins and toasted almonds if you wish.  To round out this delicious brown rice dish and turn this into a complete meal, serve with a side of broccoli or a dark leafy green salad. For dessert serve frozen yogurt with fresh fruit for a calcium boost.

This recipe makes 4-5 large servings with 350 calories each. There are 3 grams of dietary fiber, 48 grams of carbs, 8 grams of fat and 10 grams of protein.

 

Easy Weeknight Chicken and Rice Casserole Recipe

Ingredients:

1/2 cup chopped onion

1/2 cup chopped celery

2 tbsp butter or margarine

2 cups cooked cubed chicken

2 1/2 cups low sodium chicken broth

2/3 cup Uncle Ben’s Converted Rice

1 cup sliced fresh mushrooms

1 cup frozen mixed vegetables (peas and carrots or peas, carrots and corn)

1/2 tsp each dried thyme and dried rosemary

Method:

Preheat oven to 350 degrees F. Use a large skillet to cook onion, celery and mushrooms in butter over medium heat for five minutes. Stir in all other ingredients and mix carefully. Pour into greased 8 cup or two litre casserole or baking dish. Bake for about 30 minutes. Check to see if the rice is cooked through.

 

This recipe serves four, with 285 calories per serving.  Each serving contains 3 grams of dietary fiber, 24 carbs, 11 grams of fat and 23 grams of protein.  Serve with a slice of  whole grain bread and a big glass of milk to hit all your food groups. For dessert try these low-fat pumpkin cookies. Enjoy!