3 Tasty Chicken Recipes That Won’t Ruin Your Diet

July 2, 2013
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One of the hardest parts of dieting is knowing which foods are healthy and which ones aren’t.

Even though you are dieting, you still need to have a well-balanced diet that includes fruit, vegetables, dairy, protein and whole grains..

One of the best ways to get enough protein in your diet without eating extra fat and calories is to eat a lot of chicken as your protein source.

Chicken is a lean and versatile food that can be prepared in many ways.

Here are 3 tasty chicken recipes that won’t ruin your diet.

 

1. Chicken With Pear Sauce

1 large leek, white and light green parts only, thinly sliced
4 teaspoons extra-virgin olive oil, divided
4 large boneless, skinless chicken thighs, trimmed
3/4 teaspoon salt, divided
1/2 teaspoon freshly ground pepper, divided
1 large firm ripe pear, peeled and diced
3/4 cup reduced-sodium chicken broth, divided
2 teaspoons cornstarch
2 tablespoons currant jelly
1/4 cup chopped walnuts, toasted

Instructions

 1. Add sliced leek to a colander; rinse and drain well.

2. Heat 2 teaspoons oil in a large skillet over medium-high heat. Season the chicken with 1/4 teaspoon salt and 1/4 teaspoon pepper and cook until golden brown.

3. Reduce heat to medium and add the remaining oil to the pan. Add the leek and continue to cook for about 2 minutes. Add pear and 1/4 cup broth; simmer until the pear is soft.

4. Whisk the remaining 1/2 cup broth and cornstarch in a small bowl. Add currant jelly to the pan and cook, stirring, until melted. Add the cornstarch mixture, the remaining 1/2 teaspoon salt and 1/4 teaspoon pepper. Bring to a boil, stirring, and cook until thick. Return the chicken and any accumulated juices to the pan and coat it with sauce. Add Walnuts to the top of the chicken before serving.

2. Dijon Chicken and Broccoli

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1/2 cup  reduced sodium chicken broth
1 tbsp  light soy sauce
4 cups  broccoli florets
1  garlic clove (minced)
1 tbsp  olive oil
1 lb  boneless, skinless chicken breast (cut into thin strips)
2 tbsps  dijon mustard

Instructions

1. Mix chicken broth and soy sauce; set aside.

2. Cook and stir broccoli and garlic in hot oil in large skillet on medium-high heat until crisp-tender.

3. Remove from skillet; cover to keep warm.

4. Add chicken to skillet; cook and stir 3 to 4 minutes or until cooked through.

5. Add broth mixture; mix well.

6. Bring to boil.

7. Reduce heat to medium-low.

8. Stir in mustard and mix well.

9. Return broccoli mixture to skillet; stir gently.

10. Cook until heated through, stirring every few minutes.

 

3. Baked Lemon Chicken

1 3-1/2 pound chicken, skinned, cut into 10 pieces
1/4 tsp salt
1/4 tsp pepper
1 1/2 thinly sliced garlic cloves
4 fresh thyme sprigs
3 cups thinly sliced onions
1 1/2 cups chicken stock or water
1/4 cup lemon juice
1 lemon, sliced into 10 slices, seeds removed

Instructions

1. Mix together salt, pepper, garlic, and thyme.

2. Place the chicken pieces into a baking pan. Sprinkle seasonings over chicken.

3. Mix onions, stock, and lemon juice in a sauce pan. Heat to a boil.

4. Pour hot lemon mixture on the chicken. Top chicken piece with a lemon slice.

5. Bake for 30 minutes at 400 F, until golden brown and juices are clear colored.


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