This post will show you how to make healthy chicken breasts. Chicken is the easiest meat to prepare after seafood. Here are some quick and easy recipes that will help you stay healthy.

Also, you can check out some chicken recipes from the blog, such as chicken seekh, chicken tikka or chicken tikka.

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Why is chicken breast healthy

This white meat is the tiniest and most nutritious part of the chicken. It also contains fewer calories and has a high protein content. The chicken’s other parts, such as wings and chicken thighs, have high-fat content and high calories.

Eating food with fewer calories helps them lose weight quickly and keeps them healthy.

For healthy meal planning, it is always a good idea to eat foods with fewer calories. Good protein foods keep us full longer than other food high in calories, which can lead to an increase in body weight.

The skinless chicken breast is the most healthy part of chicken. Healthy chicken breast recipes are a great way to eat delicious and healthy food.

Can I eat other parts of the chicken for fat reduction?

Other chicken cuts, such as chicken drumsticks and chicken thighs, are high-fat, but rich in protein, and have more calories than the breast of chicken.

Foods that are low in fat and healthy should help you lose weight. Fats are more caloric and these parts of chicken have more calories.

More fats are calories that the body stores and doesn’t burn. Thus, you will gain weight. Although it is fine to eat other parts and pieces of chicken, a healthy diet plan that targets weight loss should always include lean portions.

The wings and thighs can be used to build muscles. If you want to lose weight but increase your body mass, try breast recipes.

chicken salad in a bowl with baked chicken, veggies added to the bowl as chicken breast recipes to lose weight

Chicken breasts have many health benefits

Good source for protein:The breast, which is the white part in poultry chickens, is high in protein. It is necessary to repair and build muscles.

Below are some of the reasons to eat healthy chicken breast recipes.

Lowers cholesterol and diabetesThis part of chicken has less fat, and fewer calories which helps lower cholesterol levels. This can lower the risk of developing heart disease and maintain sugar levels.

Vitamins are plentiful:It is also a good source of Vitamin B6 which can increase the body’s metabolism. It is also rich in Vitamin D, C, which helps to build strong bones.

Weight loss aids:Protein-rich foods will help you lose weight.

Is it better for weight loss to eat grilled chicken breasts than baked chicken?

Yes,You can lose weight by eating grilled or baked forms. The breast is the most lean part of chicken and contains no fat. It is recommended to eat it instead of deep frying.

Baking or grilling require very little oil. It is much easier to cook healthy foods by using olive oil instead of harmful oils.

Healthy baked chicken breast cut into slices to show some healthy chicken breast recipes for weight loss

Can we eat chicken every single day to lose weight

It is not a good idea for one to eat chicken almost every single day. If you prefer to eat chicken every single day, limit your intake to 3 ounces or 4.

Include a small amount of chicken in your daily meals, but not more. Chicken breast is a better option than using other fats.

Chicken is too much and you will get more protein. More calories are burned and stored as chicken. They eventually turn into fat and weight gain.

To be safe, limit your daily intake or include it frequently or weekly thrice.

What is the healthiest way to cook chicken?

There are three main ways to cook chicken. These include poaching, boiling, baking, and grilling. Another common way to cook chicken is to use less oil and use fewer spices.

Stir-frying is another popular cooking method, but you can still enjoy it once in awhile for a tasty meal.

Below are healthy chicken breast recipes.

1. Quick air fryer baked Chicken

baked chicken breast with garnishing around it

Simple chicken breast recipe. Marinated with dry spices, and baked in the oven. This baked chicken recipe is perfect for lunches and dinners.

Ingredients

  • 2 breasts of boneless, skinless chicken breasts
  • Salt to taste
  • ¼ teaspoon black pepper
  • ¼ teaspoon paprika powder
  • ½ teaspoon garlic powder
  • 1 teaspoon lemon zest
  • ¼ teaspoon olive oil
  • ½ teaspoon dried parsley leaves

Method:

  1. In a bowl, combine the chicken breasts.
  2. Add seasonings like salt, pepper and garlic powder to the dish.
  3. Mix all ingredients together with the chicken.
  4. Mix olive oil with the mixture.
  5. Marinate the chicken for at most 20-30 minutes in the refrigerator.
  6. Place the marinated chicken breasts into the basket of an air fryer.
  7. Cook them at 380°F for 8 minutes.
  8. Flip the chicken pieces and cook the other side too at 380°F for 8 minutes or until it gets tender.
  9. Slice the breasts.
  10. Sprinkle lemon juice on the chicken. Enjoy with steamed broccoli.
  11. You can follow the same procedure in the oven, but bake for at least 10 more minutes to get a well-cooked chicken on both sides.

2. Easy chicken stir-fry with vegetables

chicken and veggies stir fry in a wok with a spatula

Another easy way to make healthy chicken recipes to help you stay fit.

Ingredients

  • 2 chicken breasts, cut in small pieces
  • Salt to taste
  • ¼ teaspoon cumin powder
  • Coriander powder, quarter teaspoon
  • ¼ teaspoon paprika powder
  • 1 carrot cut into rounds
  • 1 medium-sized onion cut into slices
  • ½ bell pepper each red and yellow, cut into thin slices
  • ¼ cup broccoli florets
  • 2 tablespoons olive oils

Method:

  1. Use a nonstick skillet, add one tablespoon of olive oil to it, and heat it.
  2. Add the chicken pieces to a pan, then add dry spices like salt, pepper, and/or paprika powder. Continue to cook for at most 5-6 minutes.
  3. In a separate saucepan, heat a tablespoon olive oil. Add all the veggies, such as bell peppers, carrots and broccoli.
  4. Sprinkle salt on the vegetables according to your taste.
  5. On medium heat, saute the vegetables for 3-4 mins.
  6. Add the sauteed chicken to your vegetables and saute them for another 3-4 mins.
  7. You can either cook the chicken until it is tender or add water to make the chicken more moist.
  8. Make a stir-fry of the chicken breasts with brown rice and quinoa, then store it in a bowl for meal prep or use it to make dinner.

3. Soup with chicken noodle

chicken and wheat noodles in a bowl pf soup

Simple soup recipe using chicken breast, noodles, and vegetables

Ingredients

  • 1 breast of chicken
  • 1 small ginger piece, peeled
  • 2 cloves of garlic, peeled
  • Salt to taste
  • 3 cups vegetable broth (750 ml water).
  • 50 gms of wheat noodles
  • 1 carrot, finely chopped
  • ½ cup shredded cabbage
  • 2 tablespoons canned corn
  • 1 tablespoon greenpeas frozen
  • ¼ onion, finely chopped
  • 1 spring onion, finely chopped
  • ¼ teaspoon black pepper
  • 1 teaspoon soya sauce
  • 2 tablespoons cilantro leaves

Method

  1. In a large saucepan, heat the vegetable stock and add the chicken breast, ginger piece, garlic cloves and salt.
  2. The chicken breast should be cooked until tender. Once the chicken is cooked, take it out and shred it with a fork.
  3. Add the chicken shredded to the stock. Next, add wheat noodles. Finally, add chopped onions and chopped carrots.
  4. You can also add vegetables to the soup.
  5. Add some black pepper.
  6. Add the wheat noodles into the soup.
  7. Let the soup simmer for approximately 3-4 minutes, until the noodles are cooked.
  8. Add soy sauce, stir.
  9. Garnish with chopped cilantro leaves and spring onions.
  10. Serve this soup in a bowl, and enjoy it hot.
raw chicken breast on a board with garlic as the garnish

4. Poached chicken recipe

shredded chicken on a board after poaching

This is a quick and healthy way of boiling chicken without adding any spices or herbs.

Ingredients

  • 1 breast of chicken
  • Salt and pepper
  • Water to poach the chicken

Method

  1. In a large saucepan, place the chicken breast pieces and enough water to bring it to boil.
  2. Salt and pepper to taste
  3. Bring the chicken to a boil, then simmer.
  4. Let it simmer for about 15 minutes or until the chicken is tender.
  5. Take the chicken breasts out.
  6. Slice the chicken into pieces.
  7. This shredded chicken can also be used in chicken salad, chicken sandwich fillings, soups, and many other healthy recipes.
  8. Example recipe 1: Add the shredded chicken to the corn and leaf lettuce with some lemon juice.
  9. Example recipe 2: Combine the shredded chicken and chopped cucumber with mayonnaise, salt, and pepper, and use it to make a sandwich filling.

5. Avocado and healthy chicken salad

baked chicken with veggies salad combined and presented in a bowl

Simple way to make a simple salad with chicken and other vegetables

Ingredients

  • 1 breast of chicken
  • Salt and pepper
  • ¼ teaspoon ground cumin
  • ¼ teaspoon chili powder
  • 1 teaspoon olive oil
  • ¼ teaspoon oregano
  • ¼ teaspoon garlic powder
  • 1 cucumber, peeled and cut in small cubes
  • 2 tablespoons chopped parsley leaves
  • 1 avocado, peeled and chopped into small pieces
  • 1 medium-sized onion, chopped
  • 4-5 cherry tomatoes, halved

Method

  1. Use olive oil to brush the chicken breasts on both sides.
  2. Salt and pepper, ground cumin, ground cumin, oregano and garlic powder should be combined in a bowl.
  3. Mix all ingredients thoroughly.
  4. Combine the spice mix with the chicken breast.
  5. Marinate the chicken in the refrigerator for at least one hour.
  6. Bake the chicken at 400°F for 20-25 minutes for a well-cooked chicken.
  7. Let the baked chicken rest for five minutes before cutting them into pieces.
  8. Mix chopped onions and grape tomatoes in a bowl. Add chopped avocado and chopped cucumber to the veg mix. Finally, add sliced chicken pieces.
  9. Mix parsley leaves with lemon juice.

Note:To add to the salad, you can use any vegetable such as spinach leaves or grated carrots, boiled potatoes, chickpeas, etc.

These are just a few easy and quick chicken recipes, but there are many healthy ways to cook chicken to reduce fat and live healthier lives.

If you have any suggestions or feedback about chicken recipes, please leave them in the comments.

Recipe

baked chicken cut into slices on a board for weight loss diet

Healthy chicken breast recipe to lose weight

Indian food is delicious

Healthy chicken breast recipe.

Prep Time 20 mins

Cook Time 25 mins

Total Time 45 mins

Course Breakfast, lunch, chicken, and dinner

Cuisine American, International

Servings 1

Calories 330 kcal

Ingredients  

  • 1 Chicken breast
  • 1 Take one teaspoon Olive oil or cooking spray
  • 1 Take one teaspoon minced garlic
  • ¼ Finely chop onion
  • ¼ tomato, chopped
  • ¼ chopped red and yellow bell peppers
  • ¼ Cup Shredded cabbage
  • 2 Use the following as a guide: tomato sauce
  • 1 Take one teaspoon soy sauce
  • Salt and pepper
  • 1 Cup Brown rice cooked

Instructions 

  • Cut the chicken breasts into small cubes.

  • Put the chicken pieces in a saucepan.

  • Mix in salt and pepper and stir the chicken pieces. Cook until tender.

  • Take the chicken pieces out.

  • Add a tablespoon of olive oil to the same pan.

  • Sauté the minced garlic and chopped onion in a separate bowl.

  • Add bell peppers and chopped tomatoes to the bowl. Finally, add shredded cabbage.

  • Salt and pepper.

  • Mix the ingredients and cook for a few seconds.

  • Add the cooked chicken.

  • Mix in tomato sauce and cook for 2-3 minutes.

  • Mix together the cooked brown rice and soya sauce.

  • Serve hot

Notes

Other veggies can be used, such as green beans or french bean, green peas and broccoli, etc.

Nutrition

Nutrition Facts

Healthy chicken breast recipe to lose weight

Serving Size

Calories 330
Calories from Fat90

% Daily Value*

Fat 10g15%

Saturated Fat 2g13%

Trans Fat 1g

1g Polyunsaturated Fat

Monounsaturated Fat 5g

Cholesterol 145mg48%

Sodium 903mg39%

Potassium 1204mg34%

Carbohydrates 8g3%

Fiber 2g8%

Sugar 5g6%

Protein 50g100%

Calcium 50mg5%

Vitamin C 52mg63%

Vitamin A 1249IU25%

Iron 2mg11%

* Percent Daily Values are based on a 2000 calorie diet.

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Faq’s

Can I eat only breast of chicken to lose weight

Include healthy foods in your weight loss plan.

How many ounces of chicken should you eat each day?

Do not exceed 5 oz. It is a good idea for your diet to include the protein-rich recipe.
Before following any diet plan, consult a doctor to determine how much is best for your health.

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