5 Chicken Recipes for Weight Loss: Tasty Dishes You’d Wish You’d Tried Sooner
Winner, winner, super delicious chicken dinner! When shedding a couple of extra pounds, nothing beats a low-calorie chicken recipe. If you are no stranger to dieting, then you are fully aware that poultry is the “bread and butter” of a successful weight loss journey.
This lean meat doesn’t have that much fat. But, it is packed with protein and chock full of phosphorus and calcium. According to experts, chicken is a dietary staple. The protein helps maintain muscle mass, build and repair muscle tissues (1).
While selenium is crucial for a properly functioning immune system and thyroid health. If you are in the mood for some creative chicken recipes you haven’t tried yet, you are going to enjoy this one (2).
We compiled some of the most delicious and easy recipes that can help burn some calories. But, first, let’s talk about chicken meat and why you should make it a top choice when losing weight.
Why Do You Need Properly Cooked Chicken for Weight Loss?
Chicken has a ton of nutrients. In just 3 ounces (85g) of chicken breasts, you get 36% selenium, 17% phosphorus, and 24g protein. It is also packed with vitamin B6, B12, riboflavin, zinc, potassium, and copper. But, what does that have to do with weight loss (3)?
All the vitamins you get from this meat in a simple dish will play a key role in brain health, DNA synthesis, and energy production. They are also critical in building a fitter and healthier body. Research shows that poultry has highly digestible proteins, low collagen levels, and moderate energy content (4).
When you pair that with a couple of healthy veggies and a balanced diet, you can get those results you’ve always hoped for. Of course, to make the most of any chicken dish, you need to know exactly what you are doing. That’s where having practical recipes can help.
5 Chicken Recipes That Are Here to Help You Slim Down
Ready for some wholesome goodness? Then get those seasonings and let’s get cooking. The tips and tricks listed here can help you put dinner on your table in no time. Here, you can find options that play it safe or take cooking a level further with some fancy dishes. The choice is yours.
Chicken With Broccoli & Lemon
Here’s one of the most healthy chicken breast recipes! Also simple but tasty!
Difficulty: Easy
Cooking time: 30 min
For this recipe, stock up on:
- 2 tablespoons of all-purpose flour
- 12 oz of skinless, boneless chicken breasts
- 2 teaspoons of olive oil
- 1 ½ cups of decreased sodium, fat-free chicken broth
- 2 teaspoons of minced garlic
- 2 ½ cups of fresh broccoli
- 2 teaspoons of lemon zest
- 2 tablespoons of fresh parsley
- 1 tablespoon of freshly squeezed lemon juice
To start making the meal, cut the chicken into thin slices. Try to cut them as evenly as possible to make sure they cook at the same time. Season and coat the chicken in one and half a tablespoon of flour, salt, and pepper to taste.
Add oil to a pan on medium-high heat. Cook the chicken and turn it on each side. When it becomes lightly browned, in around 5 min, remove the pan from the heat. Add some garlic, a cup of broth, and bring it to a boil. Add the chopped broccoli and cover with a lid. Let it cook for 1 min.
In a different cup, mix half a cup of broth, half a tablespoon of flour, and a bit of salt. Pour it into the pan, and bring it to a simmer. In a minute or so, the sauce will thicken, stir it and add lemon zest. When the broccoli and chicken are fully cooked, remove the pan from heat, squeeze in some lemon juice, toss in parsley, and stir. Your meal is ready (5).
Chicken Pot Pie
Another crowd favorite! This is one of most unique healthy chicken recipes you can try at home! A well rounded meal that is much healthier than what you normally eat.
Difficulty: Medium
Cooking time: 1 hour
For this recipe, stock up on:
- 2 cups of chopped pre-cooked chicken (leftover/rotisserie chicken)
- 2 tablespoons of butter
- 1 ½cups frozen peas
- 2 cups of chicken broth that’s low on salt
- 2 lightly beaten egg whites
- 2 chopped carrots
- 2 cups of frozen pearl onions
- 2 cups of quartered and stemmed white/cremini mushrooms
- 1 chopped onion
- 1 sheet puff pastry (or phyllo dough for fewer calories)
- ½ cup half-and-half
- 2 cloves of minced garlic
- 1 cup 2% or whole milk
- ¼ cup of flour
- Salt and pepper to taste
Pot pies are the ultimate comfort foods. But, unless you make better food choices when cooking them, you end up munching on a full day’s worth of calories, salt, and fat. That’s why we decided to share a healthier alternative bound to spark your taste buds.
Pick a big sauté pan and heat the butter over medium heat. After it has melted add the garlic, carrots, and onion. Sauté the onion until it becomes translucent. In about 5 min, the carrots will soften. Now, add the pearl onions together with the mushrooms. Stir and cook for an extra 5 min.
Pour in the flour and chicken and coat them evenly. Once fully coated, add the broth and whisk it. Whisking prevents clumping and creates a layer of softness. When the broth heats up, pour in the half-and-half together with the milk. Let it simmer for 10-15 min.
While the meat cooks, preheat the oven to 375°F. The sauce begins to thicken and sticks to the meat and veggies. This is the time when you add the peas and seasoning. Now move on to the pastry. Flour the surface, roll it out, and cut it into 6-inch squares.
Take four bowls that can be used in the oven. Divide the chicken evenly in each bowl. Cover the bowl with a pastry square, like putting on a hat. Then, cut the excess. Pinch the sides to secure everything in place. Take a brush and top the pastry with egg whites. Let it cook in the oven for 25 min. That’s it (6)!
Dahi Chicken Low-Fat
A highly nutritious meal that’s easy on the stomach!
Difficulty: Medium
Cooking time: 45 min
For this recipe, stock up on:
- 2 ½ cups of Dahi/yogurt
- 2.2 pounds of boneless chicken
- ½ tsp of red chili powder
- ¼ tsp turmeric
- 1 chopped tomato
- ¼ tsp garam masala
- 1 tsp of garlic paste
- 2 chopped onions
- 1 tsp of cumin powder
- 3 slit green chilies
- 2 tsp coconut oil
- Coriander leaves for garnish
- Salt to taste
When trying to get rid of the excess pounds, poor digestion will be your worst enemy. It is difficult to digest the calories when the system can’t excrete the food properly. This meal gives you a push in the right direction. Not only is it loaded with vitamins, but it’s also light on the stomach and super easy to digest.
Take a bowl and pour in the yogurt. Season it with garlic paste, cumin, red chili powder, garam masala, and haldi. Coat the meat in the mixture and include the green chilies. Let it marinate for half an hour in the fridge.
Heat the oil in a pan and add the onions. Cook them until soft and lightly browned. Add the tomatoes and let them cook for a minute or so. They will release all the juices into the pan, which are perfect for adding flavor. Then, pour in the meat with the marinade.
Let it cook for a few minutes until the mixture becomes as thick as you want it to. If you want to eat the chicken dry, then cook it a bit longer. Season with salt and garnish with coriander. Enjoy (7)!
Chicken Scaloppine
An Italian classic with a twist! Perfect for special occasions!
Difficulty: Medium to Hard
Cooking time: 35 min
For this recipe, stock up on:
- 4 skinless, boneless, chicken breasts (pounded to about 1⁄4 inch thickness)
- 1⁄2 a cup of chicken stock that’s low on sodium
- 8 sage leaves (preferably fresh)
- 1 cup of white wine
- 1 tablespoon of olive oil
- 1 tablespoon of butter
- 4 thinly sliced prosciutto
- Fresh parsley
- Salt and pepper to taste
In the mood for something fancy, but not over the top? Then, you will love this one. A lot of chefs interpret this dish as a light meal with a lot of flavors. But, when you are looking to slim down, every ingredient counts. So, it is a good idea to keep it simple, yet savor that authenticity.
When you try to cook it, it might seem easy. But, to get it right, it’s best not to overcook the chicken, or the meat won’t melt in your mouth. That’s why it can be a little tricky to get it right at first. To begin, season the meat with some salt and pepper. Place the sage leaves across every chicken breast.
Then, take the prosciutto slices and wrap them up individually. With a toothpick secure the meat tightly, so the prosciutto won’t fall off. Take a big skillet that will fit all the meat, pour the oil, and heat it on medium heat.
When the oil is nice and warm, add the meat. Cook it on each side for 4-5 min. The meat begins to develop a crispy brown surface. Tap it with a fork, if it’s firm and the meat is cooked through, then you can transfer it to a plate. The trick is simple, chicken meat is fully cooked when it separates easily.
Pour the stock and wine into the same pan and let it cook for 2 min. The amount of liquid will reduce by half. Scrape the bottom to remove the sticky bits. Then, add the parsley and butter. When done, pour this freshly made sauce over your chicken.
The reason why we pounded the chicken earlier is so that the meat will cook sooner and evenly on each side. When using the right amount of thickness, you don’t have to worry about the chicken being raw. So, make sure to thwack the chicken breasts to enjoy a good dish. (8)
Chicken Soup With Flavor to Boot
Need a boost for digestion? Here’s the perfect chicken recipe!
Difficulty: Medium
Cooking time: 55 min
For this recipe, stock up on:
- 8 cups of chicken broth
- 1 ½ pound of skinless, boneless chicken breasts
- 3 tablespoons of freshly grated ginger
- 1 big onion, chopped
- 2 ½ cups of carrots, sliced
- 2 cups of celery, chopped
- ¼ cup of chopped parsley
- 2 tablespoons of olive oil
- 3 cups of broccoli
- ½ teaspoon of crushed red pepper
- 1 ½ cups of frozen peas
- ¼ teaspoon of ground turmeric
- 1 tablespoon of ACV
- 4 minced garlic cloves
- pepper to taste
- 1 teaspoon of sea salt
Sometimes we need a good cleanse. In cases such as these, nothing beats a good old chicken soup. It gets the metabolism going and removes the toxins. To obtain these benefits, you need all the minerals, vitamins, veggies, and protein you can get. That’s why chicken soup is always worth a try.
To begin, take a big sauce pot and place it on medium heat. Sprinkle some oil and add garlic, ginger, celery, and onions. Cook for 5 to 6 min or until all the ingredients become soft to touch. When they are ready, include the chicken meat, alongside the carrots, broth, ACV, turmeric, salt, and red pepper.
Bring the broth to a boil, then reduce the heat to low. Let it simmer for over 20 min. Check if the meat is cooked through, then take it out and place it on a cutting board. Be careful, the meat is now boiling hot. You might want to use tongs to avoid burning your hands.
Then, add the parsley, peas, and broccoli to the water. Let it simmer until the broccoli is nice and soft. This can take about 5 min or so, depending on whether you use fresh or frozen broccoli. Shred the chicken with a fork and add it back into the soup. Do a quick taste test and add in salt and pepper. Serve (9)!
The above mentioned chicken recipes for weight loss are the easiest to prepare at home.
If you are fond of baking and has an oven, try a baked chicken breast recipe, oven fried chicken, or grilled chicken!
In need of something healthy but more special for events? Check the chicken fajitas recipe.
How about breakfast or snacks? Prepare chicken sandwich!
Final Thoughts
Who said diet foods are all dull and have no taste? With proper cooking techniques and a little seasoning, you can go a long way. All you need is the right combination of ingredients and a little bit of effort. Once you give them a try, there is no going back! Besides, we picked out these recipes because of the abundance of nutrients they contain. There is something in them for everyone.
When trying to slim down, it’s crucial that you supply the body with vitamins and minerals. Otherwise, it is difficult to get the desired result. If you are in the mood for something simple but healthy, cook chicken! If you want something that’s ready in 30 min, then go for the chicken with lemon and broccoli. But, if you need a menu that will warm the tummy and is still filling, then the chicken soup makes for a worthwhile choice. Each dish has something unique to it, making it a practical option for a nice dinner. They do come at different difficulty levels but are worth the effort.
Which of the options listed here is your favorite? Is there another delicious meal you wish to add? Be sure to share your thoughts in the comments below. We would love to know what you think!
References:
- https://pubmed.ncbi.nlm.nih.gov/26797090/
- https://www.ncbi.nlm.nih.gov/books/NBK482260/
- https://www.healthline.com/nutrition/is-chicken-good-for-you#nutrition
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4462824/
- https://www.weightwatchers.com/us/recipe/lemon-chicken-with-broccoli/5626a605a6d5b396106ffcb8
- https://www.eatthis.com/chicken-pot-pie/
- https://www.ndtv.com/food/weight-loss-how-to-lose-weight-eating-chicken-3-chicken-recipes-for-healthy-weight-loss-1918870
- https://www.eatthis.com/chicken-scaloppine/
- https://www.aspicyperspective.com/chicken-detox-soup/
