Published on: 11/4/2015IST

Protein rich meals spike your post meal calorie burn and satiate hunger as much as 35%. So here we are with a list of 11 healthy high protein recipes using chicken (as it's easily available, cheap, controversy-free and lower in fat as compared to the other big guys). No, we are not going to ask you to gorge on boring bland grilled chicken recipes. Rather, we have slimming poultry recipes that are actually very tasty and delicious too!

1. Healthy Chicken Burger

via taste.com.au

Ingredients
•    1 cup chicken
•    ½ cup oats
•    1 tbsp cauliflower
•    1 tbsp cabbage
•    1 tbsp carrot
•    1 tbsp parsley
•    1 tbsp coriander powder
•    1 tbsp red chilli powder
•    Salt to taste
•    1 tbsp pepper
•    1 tbsp ginger garlic paste
•    1 tbsp mixed herbs
•    1 egg
•    2 whole wheat buns
•    Oil to brush
•    2 tbsp hung curd
•    1 tbsp tomato ketchup
•    1 tbsp mustard sauce
•    3-4 tomato slices
•    2-3 lettuce leaves

Method
1.In a bowl take some chicken and add some oats, cauliflower, cabbage, carrots, parsley, coriander powder, red chilli powder, salt, pepper, ginger garlic paste, mixed herbs and egg whites…Mix well
2.Make a patty
3.Place it on the grill…Grill the buns and brush very little oil on the patty.
4.Apply some mustard paste, hung curd and ketchup mixture to the bun.
5.Layer tomato slices, the cooked patty and lettuce leaves and serve hot.

Recipe by Chef Saransh Golia (Host, Health Challenge)

2. Grilled Pear with Grilled Chicken

via cookingclassy.com

Ingredients
•    1 whole grilled chicken breast
•    2 pears
•    Butter for greasing
•    4 tbsp. olive oil
•    Salt to taste
•    ½ tsp. chilli powder
•    ½ tsp. Black pepper
•    ½ tsp. herbs
•    1 lemon

Method
1.    In a bowl make the marinate. Add some olive oil, salt, mirch, black pepper, herbs, squeeze a lime and mix well.
2.    Take a pear and cut off its head and tail. Then core the pear with a corer and cut thick round slices.
3.    Take a grill pan and add some butter to it.
4.    Marinate the pear slices in the marinate mixture.
5.    Cut the leftover grill chicken into pieces.
6.    Grill the pears on both sides and grill the grilled chicken pieces as well in the same pan.
7.    On a serving plate arrange a grill pear slice and then on top place a grilled chicken piece and so on.
8.    Serve with chips and tomato ketchup.

Recipe by Chef Saransh Golia (Host, Health Challenge)

3. Chicken Shashlik on Pita Bread

via foodfood

Ingredients
•    2 chicken breasts
•    12 cherry tomatoes
•    Pinch of each; chili powder, cayenne pepper and cumin
•    4 Whole wheat pitas
•    4 Sprigs Coriander

Method
1.The quick-release carbs in pita provide instant energy and trigger your body's insulin response; when combined with protein this increases muscle synthesis.
2.Chop your chicken and give it a good rub with the spices.
3.Thread the chicken and tomatoes onto skewers and stick them in the Philips Air Fryer for 7min or so. Once done, stuff them into the pita pockets for easy energy replenishment.

Recipe by Chef Saransh Golia (Host, Health Challenge)

4. Baked Chicken Legs

via food.com

Ingredients
•    8 chicken legs - skinned 
•     1 teaspoon curry powder ,
•     2 teaspoons French mustard
•    ½ cup yogurt
•    1 cup breadcrumbs

Method
1.    Combine, curry powder, mustard and yoghurt and mix well . 
2.    Coat chicken legs in mixture before rolling in breadcrumbs.
3.    Place on a plate in fridge for 30 minutes.
4.    Preheat oven to 350 F. Grease an ovenproof dish. 
5.    Place chicken legs in dish and bake turning once or twice. 
6.    Bake for approximately 45 minutes or until chicken is cooked through and crumb is golden and crisp.

5. Balsamic Kale & Chicken Sausage Pizza

Ingredients
For the crust
•    1 cup hot water (120 degrees F)
•    1½ teaspoons active dry yeast
•    1½ teaspoons sugar
•    ½ cup (120 g) chickpeas, rinsed and drained
•    ½ teaspoon salt
•    1½ teaspoon dry ranch dressing mix
•    ½ teaspoon dried oregano
•    ½ teaspoon basil
•    2¼ cups (270 g) unbleached all-purpose flour
For the pizza
•    1 teaspoon coconut oil
•    1 cup (70 g) diced de-stemmed kale
•    1 teaspoon balsamic vinegar
•    1 teaspoon basil paste or 6 fresh basil leaves
•    2 chicken sausages, sliced
•    ¾ cup pizza sauce
•    2 cups (240 g) shredded mozzarella cheese

Method
To make the crust
1.    Combine the hot water, active dry yeast, and sugar in a medium-size bowl. Let the mixture sit for 15 minutes. The yeast should activate and become foamy.
2.    Add the chickpeas and coconut oil to the yeast mixture. Use an immersion blender-a food processor or blender will also work- to puree until smooth. Add the salt, ranch mix, oregano, basil and flour and mix thoroughly. Use your hands to roll it into a ball, kneading 2 or 3 times. Covere with plastic wrap and refrigerate for 4 to 8 hours. before baking.
3.    Preheat the oven to 425 degrees F. Spray a baking sheet with nonstick or place a pizza stone (I used my steel pizza stone) in the oven to preheat.
To make pizza
1.    Turn the dough out onto a floured surface and knead it 10 times. Use a rolling pin to flatten out the dough to 12 to 14 inches in diameter and ½ inch thick. Transfer to the prepared baking sheet or use a peel to transfer it to the hot pizza stone. Bake the crust for 10 minutes.
2.    Meanwhile in a medium skillet over medium heat, melt the coconut oil. Add the kale, balsamic vinegar, basil paste and sliced chicken sausage. Saute for approximately 5 minutes, or until kale is softened and the sausage is heated through and lightly browned.
3.    Remove the partially baked dough from the oven, spread the pizza sauce to within 1 inch of the edge, sprinkle on the cheese and top with sauteed kale and chicken sausage. Bake for an additional 10 minutes, or until the cheese is melted and slightly browned. Slice and serve hot.

Recipe and Image courtesy: realfoodbydad.com

6. One-Pot Black Pepper Chicken

Ingredients
1.    1-1/2 pounds boneless, skinless chicken breasts, cut into cubes
2.    1 red bell pepper, seeded and cut into strips
3.    1-1/2 teaspoons freshly ground black pepper
4.    1-inch fresh ginger root, peeled and finely chopped
5.    2 cloves garlic, peeled and finely minced
6.    3 tablespoons lite soy sauce, divided (optional, coconut aminos, Tamari or Bragg Liquid Aminos)
7.    3 tablespoons white vinegar, divided
8.    1 tablespoon coconut palm sugar or honey
9.    2 tablespoons olive oil

Method
1.    Whisk together in a medium sized bowl, half of the soy sauce, half of the vinegar, and the sweetener. Add the chicken and toss to coat. Place in the fridge to marinate for 30 minutes.
2.    Add oil to a skillet and heat to medium-low. Add the garlic and ginger and cook for 30 seconds, just until garlic is golden and fragrant, but not burnt.
3.    Add the marinated chicken with any juices in the bowl and cook for 3 minutes. Add the bell pepper strips, remaining soy sauce and vinegar, and black pepper and stir. Cook for about 10 minutes until peppers have softened and chicken is cooked through.
4.    Spoon chicken over or alongside brown rice or quinoa.

Recipe and Image courtesy: skinnyms.com

7. Clean Eating Chicken Salad

Ingredients
•    2 cooked skinless, boneless chicken breasts - cut into cubes
•    2 celery stalks, chopped
•    1/4 red onion, chopped
•    1/2 cup red seedless grapes, quartered
•    1/2 cup Greek yogurt, non-fat
•    1 tsp garlic powder
•    1 tsp freshly ground black pepper
•    Sea salt to taste
•    2 whole-wheat pita pockets, halved
•    4 romaine lettuce leaves

Method
1.    In a large bowl, mix all of the salad ingredients. 
2.    Chicken salad can be eaten as is or eat as a pita sandwich. 
3.    Recipe serves 4.

Recipe and Image courtesy:skinnyms.com

8. Skinny Honey Lemon Chicken

Ingredients
•    lbs. boneless, skinless (raw) chicken breasts, cut into bite-sized pieces
•    3 tablespoons soy sauce (if making this gluten-free, be sure to use GF soy sauce)
•    2 tablespoons rice wine vinegar
•    salt and pepper
•    1 tablespoon olive oil
•    Honey Lemon Sauce (see below)
•    optional toppings: toasted sesame seeds, thinly-sliced green onions, extra lemon zest, lemon slices

Honey lemon sauce ingredients:    
•    3/4 cup chicken stock
•    1/4 cup fresh lemon juice
•    3 tablespoons honey (or more/less to taste)
•    2 tablespoons cornstarch
•    zest of 1 lemon
•    pinch of ground ginger

Method
2.    Combine the chicken, soy sauce and rice wine vinegar to a large ziplock bag, and toss until the chicken is evenly coated.  Refrigerate for at least 10 minutes, or up to 8 hours.
3.    When you are ready to cook the chicken, drain and transfer it to a separate plate.
4.    Season the chicken on both sides with a few generous pinches of salt and pepper. 
5.    And in a separate bowl, whisk the honey lemon sauce ingredients together until combined.
6.    Heat oil in a large saute pan over medium-high heat. 
7.    Add the chicken and saute for 5-7 minutes or until it is cooked through and no longer pink inside, stirring and turning the chicken occasionally for even cooking.
8.    Transfer the chicken to a separate (clean) plate with a slotted spoon.
9.    Pour the (whisked) marinade into the empty saute pan.  
10.    Cook over medium-high heat for 2-3 minutes, or until the sauce reaches a low boil and thickens.
11.    Add in some sriracha if you would like for extra heat, to taste.  (Feel free to also season with extra salt and pepper, or extra honey or lemon.)
12.    Add the chicken back into the pan and toss until it is evenly coated with the sauce.  Remove from heat and serve the chicken immediately, topped with optional toppings if desired.

Recipe and Image courtesy:gimmesomeoven.com

9. Lighter Kung Pao Chicken

Ingredients
•    4-5 red chiles
•    2-3 boneless skinless chicken breasts, pounded to ½ inch thickness and cut into bite-sized pieces
•    1 red bell pepper
•    1 green bell pepper
•    ½ cup snow peas
•    1 tablespoon sesame oil
•    3 teaspoons minced garlic
•    3 tablespoons soy sauce
•    ¾ cup water
•    1 teaspoon brown sugar
•    ¼ teaspoon crushed red pepper flakes
•    1 tablespoon corn starch + 2 tablespoons cold water

Method
1.    Preheat oven to high broil. Places chiles on a baking sheet lined with foil and sprayed with cooking spray.
2.     Broil 3-4 minutes until peppers begin to blacken, then turn over and continue to cook 1-2 minutes longer. 
3.    Remove from oven, allow to cool slightly, then remove stems and seeds, dice, and set aside.
4.    Heat sesame oil in a large pan over medium heat. Saute red and green bell peppers, snow peas, and garlic 2-3 minutes. 
5.    Add chicken and continue to cook, stirring throughout, until chicken is cooked through.
6.    In a bowl combine soy sauce, ¾ cup water, brown sugar, and crushed red pepper flakes and whisk until smooth. 
7.    Add to pan and stir to coat chicken and veggies.
8.    In a small bowl whisk together corn starch and 2 tablespoons cold water. 
9.    Bring contents of pan to a boil, add corn starch mixture and stir until thickened. Reduce heat, stir in roasted chiles and simmer 5 minutes.
10.     Garnish with peanuts and serve with steamed or fried rice if desired.

Recipe and Image courtesy: lecremedelacrumb.com

10. Hummus-crusted chicken

Ingredients
•    4 boneless, skinless chicken breasts
•    salt and pepper
•    1 zucchini, chopped
•    1 yellow squash, chopped
•    1 medium onion, chopped
•    1 cup hummus, homemade or storebought
•    1 Tbsp. olive oil
•    2 lemons
•    1 tsp. smoked paprika

Method
1.    Preheat oven to 450 degrees. Prepare one large baking dish or two smaller baking dishes with cooking spray.
2.    Pat the chicken dry. Season the chicken breasts with generous pinches of salt and pepper. 
3.    In a large bowl, toss the zucchini, squash and onion with olive oil until evenly coated. Season with salt and pepper.
4.    If using one baking dish, place all of the vegetables on the bottom of the dish in an even layer. Lay the four chicken breasts evenly on top, then cover each chicken breast with the hummus so that the entire breast is covered. 
5.    Squeeze the juice of one lemon over the chicken and vegetables. 
6.    Then sprinkle the pan with smoked paprika or sumac. Thinly slice the remaining lemon, and place the slices in between the chicken and vegetables if desired.
7.    Bake for about 25-30 minutes, until the chicken is cooked through and the vegetables are tender. Serve immediately.

11/4/2015 | | Permalink