Healthy Food : Low-Calorie Chicken Recipes

Chicken stays among our favorite go-to components for an easy, healthy, protein-rich supper. Because of its neutral taste, chicken can be seasoned in a vast range of ways, handling the flavors of different cultures and countries without necessarily including a lot of calories. Here, two of our favorite chicken recipes, both at less than 150 calories per serving.

Zesty Grilled Chicken with Thyme

Ingredients

• 2 boneless, skinless chicken breasts, cut in half
• 2 teaspoons Dijon-type mustard
• 1 clove garlic, squashed
• 2 sprigs fresh thyme (about 1/4 teaspoon).
• 1 teaspoon horseradish (optional).

Instructions.

Integrate all the components other than chicken in a bowl or container huge enough to accommodate the chicken breasts. Coat the chicken busts with the mixture and let stand a minimum of 15 minutes. Grill (or broil) around 5 minutes per side, or up until chicken is cooked through. Attempt substituting fresh oregano for the thyme. Or, if you like a little crust, coming in unseasoned bread crumbs before grilling. Or spray with toasted sesame seeds.

Serves four.

Each serving consists of about 133 calories, 27 g protein, 2 g fat (14 percent calories from fat), 69 mg cholesterol, 1 g carbohydrates, less than 1 g fiber, and 110 mg salt.

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Mini Greek Chicken Kabobs.

Ingredients.

For the marinade:.

• 1 1/2 Tbsp canola oil.
• 1/2 tsp lemon zest.
• 2 Tbsp fresh lemon juice.
• 1 1/2 tsp Worcestershire sauce.
• 1 1/2 tsp dried oregano leaves.
• 1/2 tsp dried dill.
• 1 medium garlic clove, minced.
• ⅛ tsp dried pepper flakes.
• 1/4 tsp salt.

For the kabobs:.

• Canola oil food preparation spray.
• 4 chicken tenders (8 oz total), rinsed and patted dry, cut crosswise into small pieces.
• 1/2 little green bell pepper, cut into 16 cubes.
• 16 grape cherry tomatoes.
• 1 small yellow squash, quartered lengthwise and cut into 16 pieces.
• 16 bamboo skewers (6-in each).

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Instructions.

1. Integrate marinade ingredients in a quart-sized resealable plastic bag, seal tightly, and toss back and forth until well mixed. Eliminate 2 tablespoons mixture, place in a small bowl, and reserved. Include chicken pieces to bag with the staying marinade, seal securely, and toss back and forth to coat totally. Refrigerate 1 hour, turning occasionally.

2. Coat grill rack with cooking spray and preheat grill to medium-high heat.

3. Remove chicken from marinade and dispose of marinade. Thread piece of chicken and each vegetable per skewer in this order: pepper, chicken, tomato, and squash. Repeat with remaining skewers.

4. Location skewers on a grill rack and cook 5 minutes or until chicken is not pink in center and juices run clear, turning regularly and bewaring not to overcook. Get rid of from grill, place on a serving plate, and brush booked 2 tablespoons marinade evenly over all. Serve warm.

Serves 8.

Serving size: 2 kabobs. Each serving supplies: 60 calories, 3 g total fat, 0.4 g saturated fat, 6 g protein, 15 mg cholesterol, 80 mg salt, 2 g carb, 1 g fiber, 1 g sugar.