Monday, September 27, 2010

5 Healthy Ways to Dress up Your Chicken!

I know it might be shocking… but sometimes we do eat healthy around here. We aren’t tall people… so let’s face it… every single pound shows. When we decide to ignore that fact for a while… it ain’t pretty. I definitely don’t believe in sacrificing taste for calories, so when it comes to finding healthy dishes… they have to be satisfying too!

My dear friend Raylene just began a new mission to eat healthier and she inspired me to kick it up a notch around here. I’m gonna try to walk for an hour 4-5 times a week… and ya know what? I usually feel better when I do! I’ve also been stickin’ to more chicken dishes, and less of the calorie-laden pasta and baked goodies!

So to inspire ya’ll, I’ve put together some easy peasy ways to add a ton of flavor to lean chicken, without all those pesky calories!

1. Chicken Cacciatore
We’ll start with my all time favorite chicken dish (the healthy one at least.) I discovered this classic recipe in Rach’s Magazine quite a while ago and it’s definitely graced our table a few times! It’s got a tomato-y basil sauce that I wanna pour over everything! To whip up this tasty dish, read THIS post.

2. BBQ Chicken & Corn on the Cob
You can either grill your chicken or cook it up in a skillet, but adding a good (KANSAS CITY) BBQ sauce (There is no other in this house- Amen?) will bump up the flavor & make a healthy chicken breast delightful. My suggestion to keep it moist and flavorful…

Season your chicken with a little S&P and poultry seasoning. (I used BBQ 3000 by Penzy’s Spices.) Then heat a couple tablespoons of EVOO in a large skillet over Medium-High heat. Cook the chicken for 5 minutes on each side so that it has a golden “crust.” Now pour a liberal amount of BBQ sauce over the chicken breasts (THIS is our favorite!) Then pop it in the oven at 350 for about 15 minutes until it’s cooked through. Serve it up with some corn on the cob and try sprinkling a little chili powder, grated Parm & lime juice instead of butter! It’s a tasty little combination I found watching Food Network!

3. Mediterranean Chicken
Here’s a new recipe I thought I’d share with ya’ll… It’s not for the picky eater (Sorry Ray.) But if you’re up for a delicious dish packed with olives, tomatoes, artichokes, basil and a WHOLE lotta flavor! Rach serves it up with saffron couscous, but I serve it with healthier steamed jasmine rice!

Mediterranean Chicken                                         by Rachael Ray
Chili Powder
4 boneless, skinless chicken breasts
2 cups chicken stock
1 large red or white onion (finely chopped)
1 tbsp finely chopped thyme leaves (try to use fresh!)
15oz can artichoke hearts (drained & quartered)
1 cup white wine
10-12 Kalamata olives (halved)
½ pint cherry tomatoes (halved)
A small bunch of parsley (finely chopped)
A big bunch of basil (finely chopped)

First, season your chicken up with some S&P & Chili Powder. Add a couple tbsp of EVOO in a skillet over medium heat. Cook the chicken for about 6-7 minutes on each side. Then wrap it up in foil while you make the rest…

Add more EVOO if needed, add the onion, seasoning it with the S&P and thyme. Let it cook for about 8 minutes. Add the artichokes and let ‘em cook for a couple minutes. Then add the wine to “deglaze” the pan. Let the alcohol cook out for few. Then add the chicken stock, olives, and tomatoes. Bring up the heat a bit and let the mixture simmer for about 5 minutes.

Add the chicken back to the pan for a few to get it warm. Serve over jasmine rice, and eat up!

4. Teriyaki Chicken
This is the ultimate quick and easy way to get dinner on the table FAST! Start with any Teriyaki Marinade you like. I usually have KC Masterpiece Honey Teriyaki in the fridge. Grab a gallon sized ziplock bag, a lb of chicken tenders, and pour in the sauce. Let it sit in the fridge for as long as you need (at least 30 min.) I bake it in a foil lined casserole dish for 20 minutes at 425 degrees. Serve it with jasmine rice & steamed veggies! Bri loves this dinner… and I don’t even feel like I’ve lifted a finger… love that!

5. Chicken Provencal
Here’s another new recipe ya’ll! If you’re a meat and potatoes kinda person… this recipe is for you! Just leave out the ingredients you don’t like… most of the recipes I make have enough flavor to leave out a few things that Bri and I don’t like and still taste great! Here’s what you need…

Chicken Provencal                                  by Erika Lenkert for RR
1lb small yellow potatoes
3-4 boneless, skinless chicken breasts
28oz can diced tomatoes
½ cup black olives (roughly chopped)
2 tbsp capers

Go ahead and preheat your oven to 350 degrees, and get a big pot of water boiling. Cook the potatoes for 15-20 minutes, drain and set aside.

Meanwhile, season your chicken on both sides with some S&P. Grab a skillet and get some EVOO over medium heat. Cook the chicken about 3-4 minutes on each side, and then put them in a casserole dish along with the potatoes. Cover with foil while you make the sauce.

Add the tomatoes, capers and olives to the skillet, and season with S&P. Let the sauce reduce about 10 minutes.

Pour the sauce over the chicken and potatoes and then bake for 25 minutes.
Grab a plate, a piece of chicken, and plenty of potatoes and tomatoes! It’s an easy dish that will leave you very satisfied! YUM!

I hope these recipes come in handy! Enjoy!


  1. The Mediterranean Chicken sounds great. I think I will have to try it.

  2. YUM YUM YUM!!!! Thanks girl! I have to tell your readers.. she isn't kidding around about the Teriyaki chicken! Candace first introduced this amazing dish in college- and let me tell you... I've been making it ever since! I absolutely LOVE how simple it is!

    I miss you girl! Can't wait for you to be home in a matter of weeks!!!!

    Love you!
    PS: Sorry I haven't been able to post... grad school is trying to kick my butt... and it has taken over all my free (blog posting/facebooking) time! :(