High-Protein Chicken Salad
If you have leftover rotisserie chicken or cooked chicken breast, make this high-protein chicken salad as an easy lunch option. Lean shredded chicken is combined with creamy yogurt, crispy apples and sweet grapes for a tasty, tangy combo. Serve unwich style by wrapped it in a lettuce leaf and you have a satisfying, packable lunch or healthy 4th of July picnic option!
Here’s what you need…
- 1 pounds cooked chicken breast or rotisserie chicken, shredded (about 4 cups shredded)
- 1/2 cup diced red onion (about 1/2 medium red onion)
- 1/2 cup diced apple (about 1/2 small apple )
- 2/3 cup quartered or halved grapes
- 2/3 cup plain 2% fat Greek yogurt
- 2 tablespoon freshly squeezed lemon juice, or more, to taste
- 1/2 teaspoon garlic powder
- Salt and pepper, to taste
- 6 medium lettuce leaves
In a large bowl, combine shredded chicken, red onion, apple, grapes, Greek yogurt, lemon juice, garlic powder, salt and pepper. Mix until well combined.
Serve wrapped in a lettuce leaf, tortilla or on a slices of bread.
Nutritional Analysis: Serves: 6 | Serving Size: 3/4 cup (about 5 ounces or 142 grams) chicken salad only without tortilla or bread.
Per serving: Calories: 224; Total Fat: 5g; Carbohydrate: 18g;; Protein: 34g
Makes 8 – 3oz servings
- 4 boneless, skinless chicken breast halves, about 1 1/2 pounds
- Coarse salt and ground pepper
- 1 pound mushrooms, trimmed and quartered
- 2 garlic cloves, minced
- 1 can (14.5 ounces) stewed tomatoes
- 1/4 teaspoon dried oregano
- Season chicken with salt and pepper. Spray a large (5-quart) saucepan with a tight-fitting lid, with non-stick cooking spray. Heat over medium-high heat. Cook chicken, turning until golden, 4 to 6 minutes. Transfer to a plate.
- Add mushrooms; cover, and cook until softened, about 5 minutes. Add garlic, tomatoes, and oregano. Reduce heat to medium-low; cook, covered, until tomatoes have broken down, 10 to 15 minutes.
- Return chicken and any accumulated juices to pan; cover, and cook until chicken is opaque throughout, 4 to 6 minutes. Turn chicken to coat with sauce, and serve.
Nutrition Information per serving:
Protein – 26g; Carbohydrates – 4g; Fat – 4g
- 1 head cauliflower
- ¼ cup coconut aminos (or soy sauce)
- ¼ cup mirin (sweet rice wine)
- 1 Tablespoon apple cider vinegar
- 2 Tablespoons organic chicken broth
- 1 pound skinless, boneless chicken breasts
- 8 ounces snow peas, halved lengthwise diagonally
- 1 bunch green onions, cut into 1-inch pieces
- Wash cauliflower, discard the leaves, and chop into small pieces. Grate the pieces with a box grater or in a food processor. Spray a large skillet with nonstick cooking spray and heat over medium. Add the shredded cauliflower. Sauté for about 5 minutes, until tender. Season with salt and pepper. Serve as you would traditional rice.
- Combine coconut aminos, mirin, apple cider vinegar and chicken broth in a small saucepan; bring to a boil. Reduce heat; simmer 3 minutes. Remove from heat.
- Heat a large nonstick skillet or wok over medium-high heat. Add chicken breasts to pan; cook 3 minutes on each side or until browned. Transfer to a cutting board; cool slightly. Cut into 1-inch slices.
- Return pan to medium-high heat. Add snow peas and onions; sauté 2 minutes. Add coconut amino mixture and chicken to pan; cook 2 minutes or until liquid is syrupy and chicken is thoroughly heated, stirring frequently. Place 1 cup cauliflower rice in each of 4 shallow bowls; top each serving with 1 cup chicken mixture.
Nutritional Analysis: One serving equals: 256 calories, 4g fat, 621mg sodium, 25g carbohydrate, 6g fiber, and 28g protein
Slow Cooker Shredded Chicken Taco Meat
Super simple, super fast! This recipe takes minutes to throw together and doesn’t even heat
up the kitchen. Enjoy with your regular taco fixins’ or toss into a salad for a quick summertime dinner.
16 oz salsa
Juice of 2 limes
1 package taco seasoning (or homemade taco seasoning)
3 Tbsp. cilantro, chopped
3 lb chicken breasts
Salt and pepper
In your slow cooker, mix the salsa, lime juice, taco seasoning, and cilantro. Salt and pepper the chicken to taste, then mix into the sauce. Cover and cook on high for four hours or low for seven to eight hours. Remove the chicken, shred with two forks, and return to the slow cooker and stir. Freeze leftovers in an airtight bag for up to six months!
Nutrition Information: Makes 16 – 3oz servings
25g protein; 2g carbs; 3g fat
Fajita Chicken Kebabs
Fajita-style chicken grilled on skewers with veggies. A delicious chicken kebab recipe that’s easy to make and sure to please!
YIELD: Serves 4
TOTAL TIME: 1 hour (includes marinating time)
- 1 pound boneless, skinless chicken breasts
- Zest and juice of 1 large lime, plus additional for serving
- 1 tablespoon chili powder
- 1 1/2 teaspoons ground cumin
- 1 clove garlic, chopped
- 1 jalapeño, chopped (remove seeds and membrane if sensitive to spice)
- 1/2 teaspoon kosher salt
- 1 large red bell pepper
- 1 large green bell pepper
- 1 large red onion
- Fresh cilantro, for serving
- Salsa, sour cream (or plain yogurt), and guacamole, optional for serving
- Cut the chicken into bite-sized pieces. Place in a zip-top bag.
- Add the lime juice and zest, chili powder, cumin, garlic, jalapeno, and salt to the chicken. Seal the bag, the gently “squish” the bag so that the chicken is coated with the marinade. Place the bag in a baking dish to catch any accidental drips, then refrigerate for 30 minutes or overnight. If using wooden skewers, soak the skewers in water for at least 20 minutes prior to use.
- When ready to cook, heat your grill to medium-high. Cut the bell peppers and onion into 3/4-inch chunks, then thread onto skewers with the marinated chicken pieces, alternating the chicken with the vegetables. Lightly oil the grill, then place the kabobs on the grill, cover, and let cook until the chicken is fully cooked and no longer pink, about 6 to 8 minutes, turning the chicken once or twice throughout so that it cooks evenly.
- Remove the chicken kebabs to a serving plate and sprinkle with cilantro and a few squeezes of fresh lime juice.
- Serve warm, with lettuce, tomatoes, salsa, plain Greek yogurt, or guacamole as desired. Add a serving of black beans or corn tortilla or two to make it a delicious and satisfying meal!!
1 Skewer (not including toppings or additions) contains 25 g protein, 8 g carbs, 3 g fat.
Chicken Street Tacos and Tomatillo Salsa
From Fitlosophycomes this “fitlosophyzed” street taco recipe that is delicious, quick and healthy! Using a rotisserie chicken, dinner can be whipped up in a matter of minutes.
- 3 oz (about ¾ cup) shredded rotisserie chicken
- 2 small corn tortillas
- ¼ cup diced white onion
- ¼ cup cilantro leaves
- 1 small tomatillo, quartered
- ½ jalapeño, seeded + coarsely chopped
- 1 small shallot, coarsely chopped
- 2 tbsp cilantro leaves
- juice of 1 lime
- sea salt to taste
- for the salsa, just throw all your ingredients in a mini food processor blender + blend until you reach desired consistency (we like it mostly smooth with just a little chunkiness).
- for the tacos, just warm your tortillas in a hot skillet for about 30 seconds or so + then fill ‘em up with chicken + onion + cilantro.
- top ‘em off with a little tomatillo salsa + get your taco on!
Protein – 28g; Carbohydrates – 28g; Fat – 5g
Skinny Yogurt Marinated Chicken Kebabs
from Katya @ http://www.littlebroken.com
For Mother’s Day this weekend, way not “assign” someone in your house to make these super simple and healthy kebabs? They are sure to be a hit with moms and kids of all ages and will be a quick and easy meal on the grill with nothing to clean up.
- 7 oz. plain Greek yogurt (I used Fage total)
- 3 large garlic cloves, pressed
- 1 tsp. chili powder
- 1 tsp. ground cumin
- 1 small yellow onion, grated
- 1 Tbsp. extra-virgin olive oil
- ½ tsp. sea salt
- 1½ lbs. boneless, skinless, chicken thighs, cut into bite-size pieces
- fresh ground black pepper
- minced parsley, garnish (optional)
- In a medium bowl, combine the yogurt with garlic, chili powder, cumin, onion, olive oil, sea salt, and fresh ground black pepper, to taste. Add the chicken and stir to coat evenly. Cover and refrigerate for at least 2 hours up to overnight.
- When ready to cook, preheat the grill on high. Thread the pieces of chicken onto the skewers and grill, turning frequently, until chicken juices run clear, about 8-10 minutes.
- Sprinkle with minced parsley (optional) and serve immediately.
*if using wooden skewers, make sure to soak them in water for 30 minutes or so prior to use
Protein 26g * Carbohydrates 3g * Fat 5g
Cilantro Garlic Lime Chicken with Zucchini Noodles
Thank you, Maureen Moody, for finding and testing our recipe this week! (This picture is actually from her own kitchen!) Maureen creditsMrs. Happy Homemakerfor the recipe and said even the picky eaters in her family liked it. This one skillet dinner is quick, easy and delicious!
- 1.5 pounds of boneless skinless chicken breasts, chopped into 1″ pieces
- 4 large zucchini, made into noodles with either a veggie spiralizer or using a potato peeler
- 1 heaping tablespoon of taco seasoning (or ½ tablespoons of both cumin & chili powder) (Maureen used low sodium taco seasoning and said it still tasted great)
- 1 teaspoon of garlic salt (or more to taste)
- 1-2 jalapeños – deseeded & diced
- 1 & ½ small limes, juiced
- 1 cup chopped fresh cilantro
- non-stick cooking spray
- salt & pepper to taste
- Spray a large skillet with cooking spray. Heat the skillet to medium-high heat; then add the diced chicken breast & chopped jalapeño. Season with taco seasoning (or mixture of cumin & chili powder) along with the garlic salt. Cook until the chicken is lightly browned & cooked through. Once cooked through, transfer the chicken to a separate dish; set aside.
- Wipe the skillet out with a paper towel, & return the same skillet to the stovetop. Spray with the cooking spray; and turn the heat to medium high. Add the zucchini noodles & cook for 60 seconds – stirring often. Add the chicken back to the skillet. Sprinkle in the chopped cilantro & add in the lime juice. Remove from the heat & toss to combine thoroughly. Season with salt & pepper (or garlic salt & pepper if you prefer).
- Serve with lime wedges (if desired) – and serve immediately.
Serving size: 1 cups Calories: 113 – Fat: 1 grams – Carbohydrates: 5 – Protein: 43 grams
Herb Chicken, Arugula and Mango Salad
This recipe takes the concept of chicken salad to a whole new level. There is so much going on in the flavor department like sweet mango, savory chicken, tender asparagus, and tangy arugula, Yum!.
Here’s what you need…
For the Herb marinade:
- Juice from 1 lemon
- 1 teaspoon olive oil
- 1 teaspoon salt
- 1 teaspoon dried basil
- 1 teaspoon crushed rosemary
- ½ teaspoon garlic powder
- ½ teaspoon sweet paprika
- ½ teaspoon black pepper
- ½ teaspoon dried thyme
- ¼ teaspoon celery seeds
- ¼ teaspoon dried parsley
- ⅛ teaspoon ground cumin
For the Salad:
- 1 lb skinless, boneless, thin chicken breasts
- 1 bunch asparagus, ends trimmed and cut into 1 inch pieces
- 8 cups organic arugula
- 2 small organic mangoes, peeled and sliced
- Combine the herb marinade ingredients in a small bowl. Place 1 Tablespoon of the marinade in a large Ziploc bag with the asparagus pieces, and the rest in another large Ziploc bag with the chicken breasts. Make sure the chicken and asparagus are fully coated with the marinade, and then place in the refrigerator for an hour.
- Heat a grill pan and another medium pan. Place the chicken breasts on the grill pan, and cook 4 minutes each side, until there is no longer any pink in the middle. Sauté the asparagus in the medium pan, stirring often while the chicken cooks. Remove both pans from heat.
- Once the chicken has cooled, slice each breast into even strips.
- In a large bowl combine the arugula, and mango slices. Add the cooked asparagus and the chicken. Mix and serve.
Nutritional Analysis: One serving equals: 332 calories, 2g fat, 740mg sodium, 16g carbohydrate, 4g fiber, and 34g protein
Hearty Chicken & Corn Chowder
For a hearty chowder that’s not thickened with flour, simply puree a portion of the soup in a blender. Blending also gives the soup a creamier texture without added milk or cream. And without the milk or cream, this soup will reheat easily without separating in a microwave if lunch portions are frozen and thawed.
- 1 medium onion, chopped
- 2 medium celery stalks, chopped
- 2 garlic cloves, minced
- 1 (32-ounce) container reduced-sodium chicken broth
- 2 Yukon Gold potatoes, diced (about 2 cups)
- 2 cups fresh or frozen corn kernels
- 1 tablespoon fresh thyme or 1 teaspoon dried thyme
- 1/2 teaspoon salt
- 1/4 teaspoon freshly ground black pepper
- 2 cups rotisserie-cooked chicken breast, shredded
- 4 sprigs thyme for garnish, if desired
Spray a large Dutch oven or soup pot and heat over medium-high. Add onion, celery and garlic; sauté 2–3 minutes, or until tender.
Add broth, potatoes, corn, thyme, salt and pepper. Bring mixture to a boil, reduce heat to medium-low, and cook, stirring occasionally, 10–15 minutes until potatoes are tender.
Stir in chicken; cook 2 minutes until mixture is heated through. Transfer 3 cups to a large blender; blend until almost smooth. Stir into remaining soup mixture. Ladle soup into serving bowls, and garnish with thyme, if desired.
Serves: 4 | Serving Size: 1 3/4 cups chowder
Per serving: Calories: 308; Total Fat: 1g; Carbohydrate: 33g; Protein: 29g