If you're looking for a delicious, healthy, and quick meal, lean and green chicken recipes are a great option. Chicken is a versatile ingredient that can be prepared in a variety of ways, and when mixed with nourishing greens and vegetables, it makes for a filling and nutritious dinner. We'll present some of the best lean and green chicken dishes that are not only delicious but also healthy for your health in this article.
1. Grilled Lemon Herb Chicken with Asparagus
This recipe for lean and green chicken is ideal for a summer evening. The chicken is marinated in a lemon, herb, and olive oil mixture before being grilled to perfection. For a nutritious and delectable side dish, the asparagus is lightly seasoned with salt & pepper and cooked with the chicken.
Ingredients:
• 4 boneless, skinless chicken breasts
• 1/4 cup fresh lemon juice
• 1/4 cup olive oil
• 2 garlic cloves, minced
• 1 tablespoon chopped fresh herbs (such as thyme, rosemary, or oregano)
• Salt and pepper, to taste
• 1 bunch asparagus
Instructions:
- Whisk together the lemon juice, olive oil, garlic, herbs, salt, and pepper in a small bowl.
- Pour the marinade over the chicken breasts in a large ziplock bag. Refrigerate for at least 30 minutes, or up to 4 hours, after sealing the bag.
- Preheat the grill to medium-high.
- Take the chicken from the marinade and discard any remaining marinade.
- Grill for 6-8 minutes per side, or until the chicken reaches an internal temperature of 165°F.
- While the chicken cooks, trim the tough ends of the asparagus and mix with olive oil, salt, and pepper. Grill for 5-7 minutes, or until the vegetables are soft and slightly browned.
- Serve the cooked chicken alongside the grilled asparagus.
2. Chicken and Broccoli Stir-Fry
This quick and simple lean and green chicken meal is ideal for a hectic weekday. For a filling and healthful meal, stir-fry the chicken with fresh broccoli and a delicious sauce and serve over rice.
Ingredients:
• 1 lb boneless, skinless chicken breast, cut into small pieces
• 4 cups broccoli florets
• 1 tablespoon cornstarch
• 2 tablespoons soy sauce
• 2 tablespoons oyster sauce
• 1 tablespoon honey
• 1 tablespoon vegetable oil
• 2 garlic cloves, minced
• Salt and pepper, to taste
Instructions:
- Whisk together the cornflour, soy sauce, oyster sauce, honey, and 1/4 cup water in a small bowl. Set aside.
- In a wok or large skillet, heat the vegetable oil over high heat.
- Stir-fry the chicken for 2-3 minutes, or until browned and cooked through.
- Stir in the broccoli and garlic for 2-3 minutes, or until the broccoli is tender-crisp.
- Stir the sauce into the chicken and broccoli to coat.
- Simmer for another 1-2 minutes, or until the sauce thickens.
- Serve the stir-fry chicken and broccoli over rice.
3. Spinach and Feta Stuffed Chicken Breasts
This recipe for lean and green chicken is a little more involved, but it's well worth the effort. The chicken breasts are packed with spinach and feta cheese, which adds flavour as well as nutrients. This recipe is sure to wow when served with roasted vegetables on the side.
Ingredients:
• 4 boneless, skinless chicken breasts
• 1/2 cup frozen spinach, thawed and squeezed dry
• 1/2 cup crumbled feta cheese
• 1/4 cup chopped sun-dried tomatoes
• 2 garlic cloves, minced
• Salt and pepper, to taste
• 1 tablespoon olive oil
• 4 cups mixed vegetables (such as bell peppers, zucchini, and red onion), chopped into bite-sized pieces
Instructions:
- Preheat your oven to 375°F.
- Combine the spinach, feta cheese, sun-dried tomatoes, garlic, salt, and pepper in a small mixing bowl.
- Cut a pocket into the thickest part of each chicken breast with a sharp knife.
- Use toothpicks to close the opening as you stuff the spinach and feta mixture into each chicken breast.
- In a large oven-safe skillet over medium-high heat, heat the olive oil.
- Cook the chicken breasts for 2-3 minutes per side, or until browned in the skillet.
- Place the skillet in the oven and bake for 20-25 minutes, or until the chicken reaches an internal temperature of 165°F.
- While the chicken is cooking, arrange the mixed veggies on a baking sheet in a single layer. Season with salt and pepper and drizzle with olive oil.
- Cook for 15-20 minutes, or until the vegetables are soft and slightly browned.
- Serve the stuffed chicken breasts with the roasted vegetables on the side.
4. Grilled Chicken and Kale Caesar Salad
This lean and green chicken recipe puts a healthy twist on a traditional Caesar salad. Grilled chicken and kale are paired with a creamy, homemade dressing for a delightful and nutrient-packed supper.
Ingredients:
• 4 boneless, skinless chicken breasts
• 1 bunch kale, stems removed and leaves torn into bite-sized pieces
• 1/2 cup plain Greek yogurt
• 1/4 cup grated Parmesan cheese
• 2 tablespoons olive oil
• 1 tablespoon Dijon mustard
• 1 tablespoon lemon juice
• 2 garlic cloves, minced
• Salt and pepper, to taste
Instructions:
- Preheat your grill to medium-high heat.
- In a separate bowl, whisk together the Greek yoghurt, Parmesan cheese, olive oil, Dijon mustard, lemon juice, garlic, salt, and pepper to make the dressing.
- Toss the kale with olive oil and salt in a large mixing bowl. Massage the kale for 1-2 minutes, or until it starts to wilt slightly.
- Grill for 6-8 minutes per side, or until the chicken reaches an internal temperature of 165°F.
- Toss the grilled chicken with the kale and the dressing.
- Serve the grilled chicken and kale Caesar salad immediately.
5. Lemon and Herb Baked Chicken Thighs with Green Beans
This lean and green chicken meal is ideal for a relaxing night in. For a quick and tasty meal, marinade chicken thighs in a zesty blend of lemon and herbs before baking with fresh green beans.
Ingredients:
• 8 bone-in, skin-on chicken thighs
• 1/4 cup fresh lemon juice
• 1/4 cup olive oil
• 2 garlic cloves, minced
• 1 tablespoon chopped fresh herbs (such as thyme, rosemary, or oregano)
• Salt and pepper, to taste
• 1 pound green beans, trimmed
Instructions:
- In a large mixing bowl, combine the lemon juice, olive oil, garlic, herbs, salt, and pepper.
- Toss the chicken thighs in the basin with the marinade to coat evenly..
- Refrigerate for at least 30 minutes, or up to overnight, after wrapping the bowl in plastic wrap.
- Preheat your oven to 375°F.
- Place the chicken thighs in a baking dish in a single layer. Pour over any leftover marinade.
- Bake for 30-35 minutes, or until the chicken thighs reach an internal temperature of 165°F.
- While the chicken is cooking, blanch the green beans in a pot of boiling water for 2-3 minutes, or until bright green and tender-crisp. Drain and rinse with cold water.
- Season the green beans with salt and pepper after tossing them with olive oil.
- Serve the baked chicken thighs with the green beans on the side.
Faq's Section:
Can I use boneless, skinless chicken thighs in these recipes instead of chicken breasts?
Yes, you can use chicken thighs instead of chicken breasts in most of these recipes. Just adjust the cooking time accordingly.
Can I substitute other vegetables for the ones listed in these recipes?
Absolutely! Feel free to swap in your favorite vegetables or whatever you have on hand.
How do I know when my chicken is cooked through?
Use a meat thermometer to check the internal temperature of your chicken. It should read 165°F when fully cooked.
Can I make any of these recipes ahead of time?
Yes, you can prepare the chicken and marinades ahead of time and refrigerate them until ready to cook. The roasted and grilled vegetables can also be prepped ahead of time and reheated before serving.
Are these recipes keto-friendly?
While these recipes are relatively low-carb, they may not be suitable for a strict keto diet. Always consult with your healthcare provider before starting a new diet.
