Chicken breast is a lean protein that is low in fat and high in protein. It is a versatile ingredient that can be used in many dishes, from salads to stir-fries to soups. In this article, we will share some healthy chicken breast recipes that are both delicious and nutritious.

Nutrition Facts of Chicken Breast

Here are the approximate nutrition facts for a 3-ounce (85-gram) cooked, skinless, boneless chicken breast:

• Calories: Approximately 120 calories.
• Protein: Approximately 26 grams.
• Total Fat: Approximately 1 gram.
  • Saturated Fat: Approximately 0.3 grams.
  • Monounsaturated Fat: Approximately 0.4 grams.
  • Polyunsaturated Fat: Approximately 0.3 grams.
• Cholesterol: Approximately 73 milligrams.
• Sodium: Approximately 74 milligrams.
• Potassium: Approximately 256 milligrams.
• Iron: Approximately 0.5 milligrams.
• Zinc: Approximately 0.7 milligrams.
• Vitamin B6 (Pyridoxine): Approximately 0.1 milligrams.
• Vitamin B12 (Cobalamin): Approximately 0.3 micrograms.
• Niacin (Vitamin B3): Approximately 8.9 milligrams.
• Phosphorus: Approximately 147 milligrams.
• Selenium: Approximately 18.2 micrograms.

Please note that the nutritional values can vary slightly based on factors such as cooking methods and any seasonings or marinades used. Chicken breast is a lean source of protein and is low in saturated fat, making it a healthy choice for many diets.

Nutrition Facts of Chicken Breast and Healthy Chicken Breast Recipes

04 Healthy Chicken Breast Recipes

Here are four healthy and delicious chicken breast recipes that you can try:

1. Grilled Lemon Herb Chicken

Ingredients:

• 4 boneless, skinless chicken breasts
• 2 lemons, juiced and zested
• 3 cloves garlic, minced
• 2 tablespoons fresh herbs (such as rosemary, thyme, or oregano), chopped
• Salt and pepper to taste
• Olive oil for brushing

Instructions:

• In a bowl, combine lemon juice, lemon zest, minced garlic, fresh herbs, salt, and pepper.
• Place chicken breasts in a resealable plastic bag and pour the marinade over them. Seal the bag and refrigerate for at least 30 minutes (or up to 4 hours).
• Preheat your grill to medium-high heat.
• Remove chicken from the marinade and brush with a little olive oil.
• Grill the chicken for about 6-7 minutes per side or until the internal temperature reaches 165°F (74°C).
• Serve with additional lemon wedges and fresh herbs for garnish.

2. Baked Pesto Chicken

Ingredients:

• 4 boneless, skinless chicken breasts
• 1/2 cup pesto sauce (homemade or store-bought)
• 1/2 cup cherry tomatoes, halved
• 1/2 cup mozzarella cheese, shredded
• Salt and pepper to taste

Instructions:

• Preheat your oven to 375°F (190°C).
• Place chicken breasts in a baking dish.
• Season with salt and pepper.
• Spread pesto sauce evenly over the chicken breasts.
• Top with cherry tomato halves and mozzarella cheese.
• Bake for about 25-30 minutes or until the chicken is cooked through and the cheese is melted and bubbly.
• Serve with a side salad or cooked vegetables.

3. Chicken and Vegetable Stir-Fry

Ingredients:

• 4 boneless, skinless chicken breasts, cut into thin strips
• 2 cups mixed vegetables (bell peppers, broccoli, carrots, snap peas, etc.), sliced
• 2 cloves garlic, minced
• 1/4 cup low-sodium soy sauce
• 2 tablespoons olive oil
• 1 tablespoon honey or maple syrup
• 1 teaspoon ginger, grated
• Cooked brown rice or quinoa for serving

Instructions:

• In a small bowl, whisk together soy sauce, olive oil, honey, and grated ginger.
• Heat a large skillet or wok over high heat.
• Add chicken strips and stir-fry until cooked through. Remove from the skillet and set aside.
• In the same skillet, add minced garlic and sliced vegetables. Stir-fry for about 5-7 minutes until the vegetables are tender-crisp.
• Return the cooked chicken to the skillet and pour the sauce over the chicken and vegetables. Stir-fry for an additional 2-3 minutes.
• Serve the chicken and vegetable stir-fry over cooked brown rice or quinoa.

4. Greek Chicken Salad

Ingredients:

• 4 boneless, skinless chicken breasts
• 1 cucumber, diced
• 1 cup cherry tomatoes, halved
• 1/2 red onion, thinly sliced
• 1/2 cup feta cheese, crumbled
• 1/4 cup Kalamata olives, pitted and sliced
• 1/4 cup fresh parsley, chopped
• Juice of 1 lemon
• 2 tablespoons extra-virgin olive oil
• 1 teaspoon dried oregano
• Salt and pepper to taste
• Optional: Tzatziki sauce for serving

Instructions

• Season chicken breasts with dried oregano, salt, and pepper.
• Grill or cook the chicken until done, about 6-7 minutes per side or until the internal temperature reaches 165°F (74°C).
• Slice the cooked chicken into thin strips.
• In a large bowl, combine cucumber, cherry tomatoes, red onion, feta cheese, Kalamata olives, and fresh parsley.
• Drizzle lemon juice and extra-virgin olive oil over the salad and toss to combine.
• Divide the salad among serving plates and top with sliced chicken.
• Serve with Tzatziki sauce on the side, if desired.

These recipes provide a variety of flavors and are packed with lean protein and nutritious ingredients. Enjoy these healthy chicken breast dishes as part of your balanced diet.

Conclusion

In conclusion, chicken breast can be a healthy addition to your diet when consumed in moderation. By using fresh ingredients and healthy cooking methods, you can enjoy delicious meals that are both nutritious and satisfying.

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