Life-Changing Chicken

Good Health LifestylesRecipes

Chicken again? Time to shake things up! Discover how America’s favorite source of protein can serve as a blank canvas for some mealtime creativity. Plus every one of these recipes fits nicely into a keto, paleo, or gluten-free diet.

Hasselback Caprese Chicken

Is your backyard vegetable garden overflowing with tomatoes and zucchini? Put that excess produce to work by stuffing it into juicy chicken breasts for a celebration of summer.

Serves 4

Ingredients

  • 4 boneless, skinless chicken breasts
  • 1 zucchini, halved lengthwise and thinly sliced into half-moons
  • 3 medium tomatoes, halved and thinly sliced into half-moons
  • 2 yellow bell peppers, thinly sliced
  • ½ onion, thinly sliced into half-moons
  • 20 fresh basil leaves
  • 2 tablespoons extra-virgin olive oil
  • 1 teaspoon Italian seasoning
  • Sea salt and freshly ground pepper, to taste
  • 1 cup shredded mozzarella cheese

Directions

  1. Preheat the oven to 400° Using a sharp knife, cut four horizontal slits into each chicken breast, being careful not to slice all the way through the breast.
  2. Stack one slice each of zucchini, tomato, pepper, and onion, along with one basil leaf then tuck the veggie stack into each slit. Repeat with the other breasts.
  3. Place the stuffed breasts in a 9” x 13” glass baking dish. Drizzle with oil and season with the Italian seasoning, salt, and pepper. Sprinkle with the mozzarella cheese.
  4. Bake for about 30 minutes or until the chicken registers 165° F on an instant-read thermometer. Garnish with a bit of freshly-chopped parsley and serve immediately.

Per serving: Calories 391; Total Fat 18g; Carbs 17g; Protein 43g; Sodium 632mg; Sugar 6g  

 

Crock-pot Salsa Verde Chicken

Before heading out for a day of summer fun, toss all the ingredients in your slow cooker and get ready to come home to a festive South-of-the-Border meal!

Serves 4

Ingredients:

  • 1 pound boneless, skinless chicken breasts
  • ½ onion, sliced
  • 2 cloves garlic, minced
  • 1 jar salsa verde
  • 1 tablespoon tomato paste
  • 2 teaspoons extra virgin olive oil
  • 2 teaspoons paprika
  • 1 teaspoon cumin
  • ½ teaspoon coriander
  • ½ teaspoon sea salt
  • ¼ teaspoon freshly ground pepper

Directions

  1. Combine all the ingredients in a crock-pot and cook for 6 hours on low.
  2. Shred the chicken once it is thoroughly cooked. Stir to mix with the sauce.
  3. Serve with sliced avocados, chopped cilantro, and limes. Or stuff into romaine lettuce leaves for a gluten-free spin on tacos.
  4. Leftovers can be refrigerated for up to 4 days or stashed in the freezer for up to 3 months.

Per serving: Calories 264; Total Fat 11g; Carbs 5.4g; Protein 34.3g; Sodium 763mg; Sugar 2g

 

Caper-Lemon Chicken Meatballs

If you’re a fan of chicken piccata, you’ll love these meatballs. Served over a bowl of zoodles, it’s a tasty low-carb meal that will have your family craving more.

Serves 2-3

Ingredients:

  • 1 pound ground chicken
  • ¼ cup crushed pork rinds (look for a brand with minimal ingredients)
  • ¼ cup grated parmesan cheese
  • 1 clove garlic, minced
  • ½ teaspoon salt
  • ¼ teaspoon pepper
  • 3 tablespoons butter, divided
  • ¼ onion, minced
  • ½ cup chicken broth
  • Juice of one lemon
  • 1 tablespoon capers, drained

Directions:

  1. Preheat oven to 350° Line a baking sheet with parchment paper.
  2. In a medium bowl, mix together the chicken, pork rinds, cheese, garlic, salt, and pepper.
  3. Form into 36 balls and place on the baking sheet. Bake for 15 minutes.
  4. In a large skillet, melt 1 tablespoon of butter and sauté the meatballs until golden brown all over. You may need to do this in batches. Transfer browned meatballs to a plate and set aside.
  5. In the same skillet, add the onion and sauté for 1 minute or until translucent. Stir in the chicken broth, lemon juice, and capers. Cook until the liquid is reduced by half.
  6. Whisk in the remaining butter, one tablespoon at a time, until the sauce has thickened. Stir in the meatballs and toss to coat.

Per servings: Calories 324; Total Fat 20.3g; Carbs 1.7g; Protein 30.4g; Sodium 520mg; Sugar 3g

 

Greek Chicken Thighs

Take a culinary trip to the Acropolis with this tasty one-pot meal.

Serves 4

 Ingredients:

  • ½ teaspoon paprika
  • ½ teaspoon dried oregano
  • ½ teaspoon dried thyme
  • ¼ teaspoon dried dill
  • ¼ teaspoon sea salt
  • 4 bone-in, skin-on chicken thighs
  • 1 tablespoon ghee
  • ½ cup onion, sliced
  • 1 clove garlic, minced
  • ½ cup chicken broth
  • ½ cup red bell peppers, sliced
  • 1 14-oz. can artichoke hearts, halved
  • 1 lemon, sliced

Directions

  1. Preheat the oven to 375° Stir the first 5 ingredients together in a small bowl. Place the chicken on a cutting board and sprinkle 1 teaspoon of the seasoning mix over the skin.
  2. Melt the ghee in an oven-proof skillet over medium-high heat. Sear the chicken, skin side down, for 3 to 4 minutes. Turn the chicken and brown for an additional 3 minutes. Remove to a plate.
  3. Reduce the heat to medium-low and add the onions and garlic to the skillet. Sauté until fragrant.
  4. Stir in the broth, bell peppers, artichoke halves, and the remaining seasoning mix. Arrange the chicken thighs on top of the veggies and transfer the skillet to the oven. Bake for 30 minutes or until the chicken is cooked through.
  5. Serve over a bed of cauliflower rice with a zesty Greek salad on the side.

Per servings: Calories 370; Total Fat 14.4; Carbs 13; Protein 46.5g; Sodium 433mg; Sugar 2.5g

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