5 Heart Healthy Chicken Recipes
Try these five heart-healthy chicken recipes as part of a heart-healthy diet. Chicken is heart-healthy because it's low in fat, saturated fat and cholesterol–and a healthy diet low in fat and cholesterol can help protect your heart from heart disease. Try replacing skinless chicken breast for meats higher in fat and cholesterol, such as beef or pork. These delicious heart-healthy chicken recipes can help you discover that eating heart-healthy can still be delicious!
- Barbecued chicken is a delicious and very traditional dish, great for the summer. Begin by trimming the skin and excess fat off 1 1/2 pounds chicken breasts and drumsticks. Since the skin is rich in fat, using skinless chicken keeps this recipe heart-healthy. To make the sauce, combine five tablespoons tomato paste, one teaspoon ketchup, two teaspoons honey, one teaspoon molasses, one teaspoon Worcestershire sauce, four teaspoons white vinegar, 3/4 teaspoon cayenne pepper, 1/8 teaspoon black pepper, 1/4 teaspoon onion powder, two crushed cloves garlic and 1/8 teaspoon ground ginger. Simmer for fifteen minutes. Marinate chicken in half the sauce in the fridge for one hour. Grill, brushing occasionally with sauce, until the chicken reaches an internal temperature of 165 degrees, or broil for ten minutes to seal in the juices. Then add the remaining sauce, cover and bake at 350 for about half an hour.
- Chicken strips can be a heart-healthy dish if you use skinless chicken breast and fry in only a small amount of canola oil. Begin by cutting a pound of boneless, skinless chicken breast into strips (about three per breast). Dip the chicken strips into 1/4 cup fat-free milk, then into 1/4 cup flour mixed with 1/4 teaspoon salt and 1/4 teaspoon black pepper. Heat two tablespoons of canola oil in a heavy pan over medium-high heat, then cook the chicken strips for about two minutes on each side and drain on paper towels. Serve with honey mustard sauce (1/2 cup honey mixed with 1/4 cup Dijon mustard).
- Chicken Marsala is a low-fat, heart-healthy Italian dish that is nonetheless rich and flavorful. Begin by lightly coating four boneless, skinless chicken breasts in 1/4 cup flour mixed with 1/4 teaspoon each salt and pepper. Brown the chicken in a heavy pan with one tablespoon olive oil, then set chicken aside. Add 1/2 cup Marsala wine, 1/2 cup low-fat, low-sodium chicken broth, one tablespoon lemon juice and 1/2 cup sliced mushrooms to the pan. Let the sauce simmer and reduce for about ten minutes, then add chicken breasts, cover, and simmer until chicken is fully cooked.
- Chicken kebabs combine heart-healthy vegetables and fruits with low-fat chicken breast. Thread chicken breast chunks on skewers with cherry tomatoes, peeled pearl onions, orange quarters, mushrooms and pineapple chunks. Marinate in a mixture of six ounces apple juice concentrate, one cup white wine, two tablespoons low-sodium soy sauce, one teaspoon ground ginger and two tablespoons rice vinegar. Broil fifteen minutes on each side, brushing with extra marinade.
- Chicken and Spanish rice is an easy, heart-healthy dish to make with leftovers. Saute one cup chopped onion and 1/4 cup chopped green pepper in two teaspoons oil until the onion is translucent. Add one eight-ounce can low-sodium tomato sauce, one tablespoon chopped parsley, two crushed cloves garlic and black pepper and cayenne pepper to taste. Add five cups cooked white rice and three and a half cups cooked skinless chicken breast, cut into cubes. Simmer until heated through.