Healthy chicken recipes abound in cookbooks and online. According to the USDA nutrient database, roasted and skinless chicken breast has more protein than trimmed beef flank steak, less than half the fat and nearly twice the niacin. Chicken is a favorite food in light dishes and tastes best when eaten the same day. Here are two healthy chicken recipes that are also low in fat and low in salt, and not too high in carbs, either.
Light Lemon Chicken Wild Rice Soup
In a large saucepan, add a small amount of extra virgin olive oil and saute 2 diced, boneless, skinless chicken breasts until the chicken pieces turn white. Add 12 cups of cold water, 1/4 cup uncooked wild rice, 1 cup sliced mushrooms (wild or domestic), 1/4 cup chopped fresh parsley and 1 tsp. dried tarragon.
Bring the soup to a boil. Lower the heat and simmer uncovered for 45 minutes, adding more water if necessary. Add 1/3 cup fresh lemon juice. Add salt and pepper to taste. Simmer another 15 minutes.
Serve the lemon chicken soup with a fresh, crispy salad and a whole-grain roll. This simple and healthy chicken recipe serves four for a light lunch.
Chinese Chicken and Vegetables
Bring 2 cups rinsed brown rice and 4 cups cold water to a boil in a large saucepan. Lower the heat to simmer, cover and let steam for 45 minutes while you prepare the stir-fry.
In a small bowl, mix well 1 tbsp. cornstarch, 1 tsp. soy sauce, 1 tsp. sesame oil and 1 tsp. raw or natural sugar. Set aside. In a measuring cup, measure 1 cup chicken stock or broth and 1 tbsp. sherry or Chinese cooking wine.
Heat a wok until a drop of water jumps and sizzles. Add 2 tbsp. peanut oil or expeller-pressed coconut oil and tilt the wok to coat the bottom and halfway up the sides.
Add 2 cloves crushed and minced garlic and 1 tbsp. chopped fresh ginger root, and stir-fry with a wooden spoon on high for 30 seconds. Immediately add 2 diced, boneless, skinless chicken breasts and stir-fry until the chicken turns white. Remove the chicken and herbs to a plate.
Add another tablespoon of oil. Add 1 cup chopped broccoli and stir-fry for 1 minute. Add 1/2 cup julienne-cut carrots or red bell pepper, 3 chopped baby bok choy pieces including the greens and a drained can of sliced water chestnuts. Stir-fry another minute. Return the chicken to the wok.
All at once, with the heat still high, add the chicken stock mixture. When it boils, stir the cornstarch mixture with a spoon until well mixed and add it to the stir-fry. Mix well until the liquid thickens. Add salt to taste. Serve this delicious Chinese stir-fry over brown rice to 2 to 4 people for a healthy chicken dinner.