When it comes to maintaining a healthy diet, one of the most important components is incorporating lean protein sources into your meals. Chicken is an excellent choice, and when prepared with flavorful herbs and spices, can be a delicious addition to any meal. But did you know that certain chicken recipes are specifically designed to promote heart health? In this article, we’ll explore 20 mouth-watering and nutritious chicken recipes that will help keep your heart in top shape. From Mediterranean-inspired skewers to hearty stews and curries, these dishes are not only delicious but also packed with vitamins, minerals, and antioxidants that can help support a healthy cardiovascular system.
Lemon Garlic Baked Chicken Breast
Elevate your dinner game with this refreshing and flavorful recipe that combines the brightness of lemon with the richness of garlic. This easy-to-make dish is perfect for a quick weeknight meal or a special occasion.
Ingredients:
– 4 boneless, skinless chicken breasts
– 2 cloves of garlic, minced
– 2 lemons, juiced (about 2 tablespoons)
– 1 tablespoon olive oil
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a small bowl, mix together garlic, lemon juice, salt, and pepper.
3. Place chicken breasts on a baking sheet lined with parchment paper.
4. Brush the garlic-lemon mixture evenly over both sides of the chicken.
5. Drizzle olive oil over the top of each breast.
6. Bake for 25-30 minutes or until cooked through.
7. Garnish with chopped parsley, if desired.
Cooking Time: 25-30 minutes
Grilled Chicken with Avocado Salsa
A flavorful twist on classic grilled chicken, this recipe pairs juicy chicken breasts with a creamy and tangy avocado salsa.
Ingredients:
– 4 boneless, skinless chicken breasts
– 1 ripe avocado, diced
– 1/2 red onion, diced
– 1 jalapeño pepper, seeded and finely chopped
– 1/2 lime, juiced
– 2 cloves of garlic, minced
– Salt and pepper to taste
– Fresh cilantro leaves for garnish (optional)
Instructions:
1. Preheat grill to medium-high heat.
2. Season chicken breasts with salt and pepper.
3. Grill chicken for 5-6 minutes per side, or until cooked through.
4. Meanwhile, combine diced avocado, red onion, jalapeño, lime juice, and garlic in a bowl.
5. Mix well to create the salsa.
6. Serve grilled chicken with the avocado salsa spooned over the top. Garnish with cilantro leaves if desired.
Cooking Time: 12-15 minutes
Herb-Roasted Chicken with Vegetables
Elevate your mealtime with this flavorful and aromatic dish that combines the tender goodness of roasted chicken with a medley of colorful vegetables. This recipe is perfect for a weeknight dinner or special occasion.
Ingredients:
– 1 whole chicken (3-4 lbs), rinsed and patted dry
– 2 tbsp olive oil
– 2 tbsp chopped fresh rosemary
– 1 tbsp chopped fresh thyme
– 1 tsp salt
– 1/2 tsp black pepper
– 1 large red bell pepper, seeded and sliced
– 2 cloves of garlic, minced
– 2 medium-sized carrots, peeled and sliced
– 2 medium-sized potatoes, peeled and cubed
Instructions:
1. Preheat oven to 425°F (220°C).
2. In a small bowl, mix together olive oil, rosemary, thyme, salt, and pepper.
3. Rub the mixture all over the chicken, making sure to get some under the skin as well.
4. Place the chicken in a roasting pan and surround it with bell peppers, garlic, carrots, and potatoes.
5. Roast for 45-50 minutes or until the chicken is cooked through and the vegetables are tender.
Cooking Time: 45-50 minutes
Chicken and Quinoa Stuffed Peppers
This recipe combines the flavors of chicken, quinoa, and roasted peppers with a nutritious twist. The quinoa adds protein and fiber, while the chicken provides lean protein.
Ingredients:
– 4 bell peppers, any color
– 1 lb boneless, skinless chicken breast, cooked and shredded
– 1 cup cooked quinoa
– 1 onion, diced
– 2 cloves garlic, minced
– 1 tsp cumin
– 1/2 tsp paprika
– Salt and pepper to taste
– 1/4 cup shredded cheddar cheese (optional)
Instructions:
1. Preheat oven to 375°F.
2. Cut the tops off the peppers and remove seeds and membranes. Place them in a baking dish.
3. In a bowl, mix together chicken, quinoa, onion, garlic, cumin, paprika, salt, and pepper.
4. Stuff each pepper with the chicken mixture, filling to the top.
5. Cover the dish with aluminum foil and bake for 30 minutes.
6. Remove foil and top with cheese (if using). Return to oven for an additional 10-15 minutes or until peppers are tender.
Cooking Time: 40-45 minutes
Slow Cooker Chicken and White Bean Stew
A hearty and comforting stew that’s perfect for a chilly day, this slow cooker recipe combines tender chicken, creamy white beans, and aromatic vegetables. With minimal prep work and hands-off cooking time, you’ll have a delicious meal ready to go.
Ingredients:
– 1 lb boneless, skinless chicken breast or thighs
– 1 can (15 oz) cannellini beans, drained and rinsed
– 1 onion, chopped
– 2 cloves garlic, minced
– 1 red bell pepper, chopped
– 1 can (14.5 oz) diced tomatoes
– 4 cups low-sodium chicken broth
– 1 tsp dried thyme
– Salt and pepper to taste
– Optional: fresh parsley or rosemary for garnish
Instructions:
1. In the slow cooker, combine chicken, beans, onion, garlic, bell pepper, diced tomatoes, and chicken broth.
2. Add thyme and season with salt and pepper to taste.
3. Cook on low for 6-8 hours or high for 3-4 hours.
4. Serve hot, garnished with fresh herbs if desired.
Cooking Time: 6-8 hours (low) or 3-4 hours (high)
Mediterranean Chicken Skewers with Tzatziki
Elevate your outdoor gatherings with these flavorful and refreshing Mediterranean Chicken Skewers, served with a cool and creamy Tzatziki sauce. Perfect for a summer BBQ or potluck!
Ingredients:
– 1 lb boneless, skinless chicken breast, cut into 1-inch pieces
– 1/4 cup olive oil
– 2 cloves garlic, minced
– 1 tablespoon lemon juice
– 1 teaspoon dried oregano
– 1/2 teaspoon paprika
– Salt and pepper to taste
– 10-12 bamboo skewers
– Tzatziki sauce (see below)
Tzatziki Sauce:
– 1 large cucumber, peeled and grated
– 1 cup Greek yogurt
– 1 tablespoon lemon juice
– 1/2 teaspoon garlic powder
– Salt and pepper to taste
Instructions:
1. Preheat grill or grill pan to medium-high heat.
2. In a bowl, whisk together olive oil, garlic, lemon juice, oregano, paprika, salt, and pepper.
3. Add chicken pieces to the marinade and mix well. Cover and refrigerate for at least 30 minutes or up to 2 hours.
4. Thread marinated chicken onto skewers, leaving a small space between each piece.
5. Grill skewers for 8-10 minutes per side, or until cooked through.
6. Serve with Tzatziki sauce.
Cooking Time: 12-15 minutes
Spinach and Feta Stuffed Chicken
A flavorful twist on traditional stuffed chicken, this recipe combines the savory goodness of spinach and feta cheese with a hint of lemon zest.
Ingredients:
– 4 boneless, skinless chicken breasts
– 1 package frozen chopped spinach, thawed and drained
– 1/2 cup crumbled feta cheese
– 1 tablespoon olive oil
– 1 clove garlic, minced
– 1 teaspoon lemon zest
– Salt and pepper to taste
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a medium bowl, mix together spinach, feta cheese, olive oil, garlic, and lemon zest.
3. Lay chicken breasts flat and make a horizontal incision in each breast to create a pocket. Stuff each breast with the spinach-feta mixture.
4. Season with salt and pepper to taste.
5. Place stuffed chicken breasts on a baking sheet lined with parchment paper.
6. Bake for 30-35 minutes or until cooked through.
Cooking Time: 30-35 minutes
Chicken and Brown Rice Stir-Fry
This recipe is a classic combination of flavors and textures that’s perfect for a weeknight dinner. With minimal ingredients and simple steps, you’ll have a nutritious meal ready in no time.
Ingredients:
– 1 lb boneless, skinless chicken breast, cut into bite-sized pieces
– 2 cups cooked brown rice
– 2 tablespoons vegetable oil
– 1 onion, sliced
– 2 cloves garlic, minced
– 1 cup mixed bell peppers (any color)
– 1 teaspoon soy sauce
– Salt and pepper to taste
– Scallions, chopped (optional)
Instructions:
1. Heat the oil in a large skillet or wok over medium-high heat.
2. Add the chicken and cook until browned, about 5-6 minutes. Remove from pan.
3. Add the onion and garlic; cook until the onion is translucent, about 3-4 minutes.
4. Add the bell peppers and cook until tender, about 3-4 minutes.
5. Return the chicken to the pan and stir in soy sauce.
6. Serve over cooked brown rice. Garnish with scallions if desired.
Cooking Time: Approximately 15-20 minutes
Balsamic Glazed Chicken with Roasted Brussels Sprouts
Elevate your weeknight dinner game with this sweet and savory recipe, where tangy balsamic glaze meets crispy roasted Brussels sprouts.
Ingredients:
For the chicken:
– 4 boneless, skinless chicken breasts
– 1/4 cup balsamic vinegar
– 2 tbsp olive oil
– 2 cloves garlic, minced
– 1 tsp dried thyme
– Salt and pepper, to taste
For the Brussels sprouts:
– 1 lb Brussels sprouts, trimmed
– 2 tbsp olive oil
– Salt and pepper, to taste
Instructions:
1. Preheat oven to 425°F (220°C).
2. In a small bowl, whisk together balsamic vinegar, olive oil, garlic, thyme, salt, and pepper.
3. Place the chicken breasts in a shallow baking dish and brush with the glaze.
4. Roast in the preheated oven for 25-30 minutes or until cooked through.
5. Meanwhile, toss the Brussels sprouts with olive oil, salt, and pepper on a separate baking sheet.
6. Roast in the same oven as the chicken for 20-25 minutes or until tender and caramelized.
7. Serve the glazed chicken with roasted Brussels sprouts.
Cooking Time: 45-50 minutes
Chicken and Sweet Potato Curry
This flavorful curry combines the richness of chicken and sweet potatoes with aromatic spices, making it a perfect comfort food for any occasion. With its creamy texture and subtle sweetness, this dish is sure to become a family favorite.
Ingredients:
– 1 lb boneless, skinless chicken breast or thighs, cut into bite-sized pieces
– 2 large sweet potatoes, peeled and diced
– 2 medium onions, chopped
– 3 cloves of garlic, minced
– 1 tablespoon grated fresh ginger
– 1 teaspoon ground cumin
– 1 teaspoon curry powder
– 1/2 teaspoon turmeric
– 1/4 teaspoon cayenne pepper (optional)
– 1 can (14 oz) diced tomatoes
– 1 cup chicken broth
– Salt and pepper, to taste
– Fresh cilantro, chopped (for garnish)
Instructions:
1. Heat oil in a large skillet over medium-high heat.
2. Add onions, garlic, and ginger; cook until softened, about 5 minutes.
3. Add chicken, cumin, curry powder, turmeric, and cayenne pepper (if using); cook until browned, about 5-6 minutes.
4. Add sweet potatoes, diced tomatoes, and chicken broth; bring to a simmer.
5. Reduce heat to low and let cook for 20-25 minutes or until the sweet potatoes are tender.
6. Season with salt and pepper to taste.
7. Garnish with chopped cilantro and serve over rice or with naan bread.
Cooking Time: 25-30 minutes
Garlic Herb Chicken with Asparagus
Savor the flavors of a classic dish with this simple and delicious recipe, perfect for a weeknight dinner or special occasion.
Ingredients:
– 4 boneless, skinless chicken breasts
– 2 cloves of garlic, minced
– 1 tablespoon olive oil
– 1 tablespoon chopped fresh rosemary
– 1 tablespoon chopped fresh thyme
– Salt and pepper to taste
– 1 pound fresh asparagus, trimmed
– 2 tablespoons lemon juice
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a small bowl, mix together garlic, olive oil, rosemary, and thyme.
3. Place chicken breasts in a shallow baking dish and brush with the garlic-herb mixture.
4. Season with salt and pepper to taste.
5. Roast chicken in the preheated oven for 20-25 minutes or until cooked through.
6. Toss asparagus with lemon juice and place on a separate baking sheet.
7. Roast asparagus in the oven for 12-15 minutes or until tender and slightly caramelized.
Cooking Time: 35-40 minutes
Chicken and Kale Soup
Warm up with this comforting and nutritious soup that combines the flavors of chicken, kale, and vegetables. This recipe is perfect for a quick weeknight dinner or a cozy weekend meal.
Ingredients:
– 1 pound boneless, skinless chicken breast or thighs
– 2 cups chopped kale leaves
– 1 medium onion, chopped
– 3 cloves garlic, minced
– 2 carrots, peeled and sliced
– 2 celery stalks, sliced
– 4 cups chicken broth
– 1 cup heavy cream (optional)
– Salt and pepper to taste
Instructions:
1. In a large pot or Dutch oven, sauté the chopped onion, garlic, carrots, and celery in a little oil until tender.
2. Add the chopped kale and cook until wilted.
3. Add the chicken broth and bring to a boil.
4. Reduce heat and simmer for 20-25 minutes or until the vegetables are tender.
5. Add the cooked chicken and heavy cream (if using). Season with salt and pepper to taste.
Cooking Time: 30-40 minutes
Servings: 4-6
Chicken and Chickpea Salad
This refreshing salad combines the protein-packed punch of chicken with the creamy goodness of chickpeas, all tied together with a zesty dressing. Perfect for a quick lunch or dinner!
Ingredients:
– 1 pound cooked chicken breast, diced
– 1 can chickpeas (15 ounces), drained and rinsed
– 1/2 cup chopped red bell pepper
– 1/4 cup chopped fresh parsley
– 2 tablespoons olive oil
– 2 tablespoons freshly squeezed lemon juice
– Salt and pepper to taste
Instructions:
1. In a large bowl, combine chicken, chickpeas, bell pepper, and parsley.
2. In a small bowl, whisk together olive oil and lemon juice.
3. Pour the dressing over the chicken mixture and toss to coat.
4. Season with salt and pepper to taste.
5. Cover and refrigerate for at least 30 minutes to allow flavors to meld.
Cooking Time: 10-15 minutes (including prep time)
Pesto Chicken with Whole Wheat Pasta
This recipe combines the flavors of basil pesto, juicy chicken, and whole wheat pasta for a healthy and satisfying meal. With its vibrant green color and aromatic scent, this dish is sure to please even the pickiest eaters.
Ingredients:
– 1 pound boneless, skinless chicken breast or thighs
– 8 oz whole wheat spaghetti
– 1/4 cup basil pesto
– 2 cloves garlic, minced
– 1 cup cherry tomatoes, halved
– Salt and pepper to taste
– Grated Parmesan cheese (optional)
Instructions:
1. Preheat oven to 400°F (200°C).
2. Cook pasta according to package instructions. Drain and set aside.
3. In a large skillet, heat the pesto with garlic over medium-high heat. Add chicken and cook until browned on both sides, about 5-6 minutes.
4. Add cherry tomatoes to the skillet and cook for an additional 2-3 minutes or until they start to release their juices.
5. Combine cooked pasta, chicken, and tomato mixture in a large serving bowl. Season with salt and pepper to taste.
6. Top with Parmesan cheese (if using) and serve hot.
Cooking Time: Approximately 20-25 minutes.
Chicken and Mushroom Barley Pilaf
This comforting pilaf recipe combines the nutty flavor of barley with the savory taste of chicken, mushrooms, and aromatic spices. Perfect for a weeknight dinner or a special occasion.
Ingredients:
– 1 cup pearl barley
– 2 cups mixed mushrooms (button, cremini, shiitake), sliced
– 1 pound boneless, skinless chicken breast, cut into 1-inch pieces
– 2 tablespoons olive oil
– 1 onion, chopped
– 2 cloves garlic, minced
– 1 teaspoon dried thyme
– 1/2 teaspoon paprika
– Salt and pepper, to taste
– 4 cups chicken broth
– 1 cup water
Instructions:
1. Cook barley according to package instructions; set aside.
2. In a large skillet, heat oil over medium-high. Add chicken and cook until browned, about 5 minutes. Remove from heat.
3. Add onion and garlic to the skillet and cook until softened, about 3 minutes.
4. Add mushrooms and cook until they release their moisture and start to brown, about 5 minutes.
5. Stir in thyme, paprika, salt, and pepper. Cook for 1 minute.
6. Add cooked chicken back into the skillet and stir to combine with mushroom mixture.
7. Combine cooked barley, chicken mixture, broth, and water in a large saucepan. Bring to a boil; reduce heat and simmer until liquid is absorbed, about 20-25 minutes.
Cooking Time: 30-40 minutes
Spicy Grilled Chicken with Mango Salsa
Elevate your backyard BBQ game with this bold and refreshing recipe that combines the spiciness of grilled chicken with the sweetness of mango salsa.
Ingredients:
– 4 boneless, skinless chicken breasts
– 1/4 cup olive oil
– 2 tablespoons lime juice
– 1 tablespoon honey
– 1 teaspoon ground cumin
– 1/2 teaspoon smoked paprika
– 1/4 teaspoon cayenne pepper (or more to taste)
– Salt and pepper, to taste
– 3 ripe mangos, diced
– 1 jalapeño pepper, seeded and finely chopped
– 1/4 cup red onion, thinly sliced
– 2 tablespoons fresh cilantro, chopped
Instructions:
1. Preheat grill to medium-high heat.
2. In a small bowl, whisk together olive oil, lime juice, honey, cumin, smoked paprika, and cayenne pepper.
3. Place chicken breasts in a shallow dish and brush with the spice mixture.
4. Grill chicken for 5-6 minutes per side, or until cooked through.
5. Meanwhile, combine mango, jalapeño, red onion, and cilantro in a bowl.
6. Serve grilled chicken with mango salsa spooned on top.
Cooking Time: 15-20 minutes
Chicken and Lentil Stew
This comforting stew is a perfect blend of tender chicken, flavorful lentils, and aromatic spices, making it a great option for a weeknight dinner or a cozy weekend meal.
Ingredients:
– 1 lb boneless, skinless chicken breast or thighs, cut into bite-sized pieces
– 1 cup dried green or brown lentils, rinsed and drained
– 2 medium onions, chopped
– 3 cloves of garlic, minced
– 1 large carrot, peeled and grated
– 1 can (14.5 oz) diced tomatoes
– 4 cups chicken broth
– 1 tsp ground cumin
– Salt and pepper, to taste
– Fresh parsley or thyme, for garnish
Instructions:
1. In a large pot, heat 2 tbsp of oil over medium-high heat.
2. Add the chicken and cook until browned, about 5-6 minutes. Remove from pot and set aside.
3. Add the onions, garlic, and carrot to the pot; cook until the vegetables are tender, about 8 minutes.
4. Stir in the lentils, diced tomatoes, chicken broth, cumin, salt, and pepper.
5. Return the chicken to the pot and bring to a simmer.
6. Reduce heat to low and let stew cook for 30-40 minutes or until the lentils are tender.
Cooking Time: 45-50 minutes
Chicken and Broccoli Stir-Fry with Almonds
This flavorful stir-fry recipe combines the simplicity of chicken and broccoli with the crunch of toasted almonds, making it a perfect weeknight dinner solution.
Ingredients:
– 1 lb boneless, skinless chicken breast, cut into bite-sized pieces
– 2 cups broccoli florets
– 1/4 cup sliced almonds
– 2 cloves garlic, minced
– 1 tablespoon vegetable oil
– 1 teaspoon soy sauce
– Salt and pepper to taste
Instructions:
1. Heat the oil in a large skillet or wok over medium-high heat.
2. Add the chicken and cook until browned, about 5-6 minutes. Remove from the skillet and set aside.
3. Add the broccoli, garlic, and soy sauce to the skillet. Cook for 2-3 minutes, or until the broccoli is tender-crisp.
4. Return the chicken to the skillet and stir in the almonds.
5. Season with salt and pepper to taste.
6. Serve hot over rice or noodles.
Cooking Time: 15-20 minutes
Chicken and Black Bean Tacos with Greek Yogurt Sauce
Elevate your taco game with this innovative recipe that combines the bold flavors of chicken and black beans with a tangy Greek yogurt sauce.
Ingredients:
– 1 lb boneless, skinless chicken breast, cut into small pieces
– 1 can black beans, drained and rinsed
– 1/2 cup diced onion
– 1/2 cup diced bell pepper
– 2 cloves garlic, minced
– 1 tsp cumin
– 1/2 tsp chili powder
– Salt and pepper, to taste
– 8-10 corn tortillas
– Greek yogurt sauce (see below)
– Optional toppings: shredded lettuce, diced tomatoes, shredded cheese, cilantro
Instructions:
1. In a large skillet, heat 1 tablespoon olive oil over medium-high. Add chicken and cook until browned, about 5 minutes. Remove from heat.
2. In the same skillet, add onion, bell pepper, and garlic. Cook until vegetables are tender, about 3-4 minutes.
3. Stir in cumin and chili powder. Add black beans and cooked chicken; season with salt and pepper to taste.
4. Warm tortillas by wrapping them in a damp paper towel and microwaving for 20-30 seconds.
5. Assemble tacos by spooning the chicken and black bean mixture onto a tortilla, followed by a dollop of Greek yogurt sauce.
Greek Yogurt Sauce:
– 1 cup Greek yogurt
– 2 tablespoons lime juice
– 1 tablespoon chopped fresh cilantro
– Salt, to taste
Mix all ingredients until smooth. Refrigerate until ready to use.
Cooking Time: About 20-25 minutes for the chicken and black bean mixture. Prepare the Greek yogurt sauce just before serving.
Chicken and Zucchini Noodles with Pesto
This light and satisfying dish combines the flavors of Italy with the ease of a one-pot meal. Enjoy the perfect blend of protein, veggies, and creamy pesto sauce.
Ingredients:
– 1 lb boneless, skinless chicken breast or thighs
– 2 medium zucchinis
– 1/4 cup pesto sauce
– 1 tablespoon olive oil
– Salt and pepper to taste
– Grated Parmesan cheese (optional)
Instructions:
1. Cook the zucchini noodles according to package instructions or by spiralizing fresh zucchinis.
2. In a large skillet, heat the olive oil over medium-high heat. Add the chicken and cook until browned and cooked through, about 5-6 minutes.
3. Remove the chicken from the skillet and set aside.
4. Add the pesto sauce to the skillet and stir to combine with any remaining juices.
5. Add the zucchini noodles to the skillet and toss to coat with the pesto sauce.
6. Slice the cooked chicken into strips and add back to the skillet.
7. Season with salt, pepper, and Parmesan cheese (if using).
8. Serve hot and enjoy!
Cooking Time: 15-20 minutes
Summary
Get ready to spice up your diet with these delicious and nutritious chicken recipes! This collection of 20 mouth-watering dishes is designed to keep your heart healthy while satisfying your cravings. From classic baked chicken breast with lemon garlic flavor to international-inspired skewers with tzatziki sauce, there’s something for everyone. Each recipe features a blend of wholesome ingredients like quinoa, sweet potatoes, and leafy greens, making it easy to fuel your body and mind.
Leave a Reply