If you have a health and fitness goal that includes weight loss, you are likely mindful of the food you are eating, or at least you should be… As I have written in the past, energy balance is your key to fat loss and with that mind, you will want to ensure that you are including ample amounts of protein. More specifically lean protein!

While there are more than 33 different ways to get 25 grams of protein and one of the best sources of lean protein is chicken. Not only is chicken a great source of lean protein, but it is also incredibly versatile when it comes to the ways in which it can be prepared. Creative ways to preparing lean sources of protein like chicken is something that a lot of people can overlook and find themselves stuck in a rut with the same 2 or 3 recipes.

No one wants to eat the same old bland baked chicken breast with a side of rice and broccoli every night for 30 days. I’ve done it in the past…trust me, it’s NOT enjoyable and you will quickly lose your appetite for chicken of any kind after a week. Also, it’s probably not sustainable; if you enjoy the food you are eating and it is also allowing you to progress towards your weight loss goals, that is an awesome combination.

Here is what I think you will love about the 10 recipes below:

• Macro-nutrient friendly.
• Really simple to prepare.
• Minimal prep time; 30 minutes or less!
• Perfect for leftovers at lunch the next day.

Spicy Grilled Chicken with Baja Black Beans & Rice

Spice up that chicken in your fridge with this lovely Latin recipe using green chile peppers and cilantro.

Makes 6 servings
Active Time: 20 minutes
Total Time: 55 minutes

Ingredients

• 1 teaspoon of chili powder
• 1/2 teaspoon of ground cumin
• 1/2 teaspoon of garlic powder
• 1/4 teaspoon of onion powder
• 1/4 teaspoon of smoked paprika or regular paprika
• 4 skinless, boneless chicken breast halves (1 1/4 to 1 1/2 pounds total)
• 2 1/2 cups of chicken broth
• 2 cups of frozen corn
• 1 14.5-ounce can of fire-roasted diced tomatoes, undrained
• 1 1/4 cups of long-grain rice
• 1 cup of canned black beans, rinsed and drained
• 1 4-ounce can of diced green chile peppers
• 1 cup of chopped zucchini (1 small)
• 1 tablespoon of snipped fresh cilantro
• Crumbled cotija cheese (optional)
• Avocado slices (optional)

Directions

• In a small bowl, combine chili powder, cumin, garlic powder, onion powder and paprika. Sprinkle evenly over all sides of the chicken breast halves; rub in with your fingers. Set aside.
• In a 4-quart Dutch oven, combine broth, corn, tomatoes, uncooked rice, beans and chiles.
• Bring to a boil; reduce heat. Simmer, covered, for 12 minutes. Stir in zucchini. Cook, covered, for 3 to 5 minutes more or until zucchini is crisp-tender. Stir in cilantro.
• Meanwhile, grill chicken breasts on the lightly greased rack of an uncovered charcoal grill directly over medium coals for 12 to 15 minutes or until tender and no longer pink (170° F), turning once halfway through grilling. (For a gas grill, preheat grill. Reduce heat to medium. Place chicken on the lightly greased grill rack over heat. Cover and grill as above.)
• Transfer chicken to a cutting board. Let stand for 5 minutes; slice each breast half.
• Serve chicken with rice mixture. If desired, serve with cheese and avocado.

Nutrition Information

• Calories: 355
• Protein: 31 grams
• Carbs: 54 grams
• Fat: 2 grams

Pesto Chicken with Summer Squash

Yellow and green summer squash pair prettily with pesto-rubbed chicken in this perfect-for-summer recipe.

Makes 4 servings
Active Time: 10 minutes
Total Time: 20 minutes

Ingredients

• 1 pound of skinless, boneless chicken breast halves
• 2 zucchini, halved lengthwise (12 ounces)
• 2 yellow summer squash, halved lengthwise (12 ounces)
• 1/4 teaspoon of salt
• 1/4 teaspoon of black pepper
• 1/4 cup of prepared basil pesto

Directions

• Preheat broiler. Sprinkle chicken, zucchini and yellow squash with salt and black pepper. Set aside zucchini and yellow squash.
• Place chicken breast halves on the unheated rack of a broiler pan.
• Broil about 5 inches from the heat source for 5 minutes.
• Turn chicken; add vegetables on the rack with the chicken.
• Spoon pesto over chicken and vegetables.
• Broil 5 to 7 minutes or until chicken is no longer pink (170° F) and vegetables are tender.
• Slice chicken and vegetables before serving.

Nutrition Information

• • Calories: 230
  • Protein: 30 grams
  • Carbs: 8 grams
  • Fat: 9 grams

Sheet Pan Chicken

This sheet pan dinner couldn’t be easier: chicken, potatoes and vegetables are roasted together, getting dinner on the table fast!

Makes 4 servings
Active Time: 10 minutes
Total Time: 40 minutes

Ingredients

• 4 small chicken thighs (about 1 1/4 lbs)
• 4 small drumsticks (about 1 lb)
• 1 1/2 pounds of tricolor small new potatoes
• 2 sweet peppers, seeded and cut into large dice
• 1 onion, peeled and cut into 8 wedges
• 4 cloves garlic, peeled and smashed
• 2 tablespoons of olive oil
• 1 teaspoon of salt
• 1 teaspoon of dried Italian seasoning
• 1/4 teaspoon of black pepper
• 1/2 cup of basil, cut into ribbons
• Lemon wedges, for squeezing

Directions

• Preheat oven to 450° F. Coat a large rimmed baking sheet with cooking spray.
• Place chicken pieces, potatoes, peppers, onion and garlic on prepared pan.
• Drizzle with olive oil and season with salt, Italian seasoning and pepper.
• Bake for 30 minutes (stir vegetables after 20 minutes) or until chicken reaches 165° F and vegetables are tender.
• To serve, sprinkle basil on top and squeeze with lemon wedges.

Nutrition Information

• • Calories: 500
  • Protein: 52 grams
  • Carbs: 35 grams
  • Fat: 16 grams

Honey-Ginger Crusted Chicken

Honey, orange juice and ginger help the cornflake coating stick to the chicken in this healthier baked version of a fried chicken dinner.

Makes 4 servings
Active Time: 10 minutes
Total Time: 28 minutes

Ingredients

• Nonstick cooking spray
• 4 small skinless, boneless chicken breast halves (12 ounces total)
• 1 tablespoon of honey
• 1 tablespoon of orange juice
• 1/4 teaspoon of ground ginger
• 1/4 teaspoon of black pepper
• Dash of ground red pepper (optional)
• 3/4 cup of cornflakes, crushed (about 1/3 cup)
• 1/2 teaspoon of dried parsley flakes
• Steamed green beans and/or lemon wedges

Directions

• Spray a shallow baking pan with nonstick spray. Place chicken breasts in baking pan. In a small bowl combine honey, orange juice, ginger, black pepper, and red pepper (if desired). Brush honey mixture over chicken. Combine corn flakes and parsley flakes. Sprinkle corn flake mixture over chicken to coat.
• Bake, uncovered, in a 350° F oven for 18 to 20 minutes or until chicken is tender and no longer pink (170° F). If desired, serve with steamed green beans and/or lemon wedges.

Nutrition Information

• • Calories: 127
  • Protein: 17 grams
  • Carbs: 8 grams
  • Fat: 3 grams

Grilled Chicken with Basil Chimichurri

This tangy, garlic-packed chimichurri sauce is delicious over vegetables as well as meat.

Makes 4 servings
Active Time: 20 minutes
Total Time: 30 minutes

Ingredients

• 4 skinless, boneless chicken breast halves (about 24 ounces)
• 3 tablespoons of extra-virgin olive oil, divided
• 1/4 teaspoon of salt, divided
• 1/4 teaspoon of ground black pepper, divided
• 1/2 cup of chopped fresh basil
• 2 tablespoons of finely chopped red onion
• 2 cloves garlic, minced
• 2 teaspoons of red-wine vinegar
• 2 teaspoons of lemon juice

Directions

• Place each chicken breast half between two pieces of plastic wrap.
• Lightly pound the chicken to about 1/2-inch thick. Discard plastic wrap.
• Brush 1 tablespoon oil over both sides of each chicken breast; sprinkle with 1/8 teaspoon each salt and pepper.
• Heat a grill or grill pan coated with cooking spray over medium heat.
• Grill 4 minutes per side or until done (165° F).
• Meanwhile, in a small bowl, combine the remaining oil, basil, onion, garlic, vinegar and lemon juice.
• Season to taste with the remaining 1/8 teaspoon each salt and pepper.
• Transfer chicken to serving plates.
• Top each with some of the basil mixture. Let stand 5 minutes.

Nutrition Information

• • Calories: 301
  • Protein: 39 grams
  • Carbs: 1 grams
  • Fat: 15 grams

Fruity Chicken Salad

Toasted almonds lend a nutty, roasted flavor to one-bowl meal. Toast raw almonds in a small dry skillet over medium-low heat, stirring constantly, until fragrant and lightly browned, 2 to 4 minutes.

Makes 1 servings
Active Time: 15 minutes
Total Time: 15 minutes

Ingredients

• 1 1/2 cups of torn romaine lettuce
• 1/4 cup of seedless grapes, halved
• 1/4 cup of sliced strawberries
• 3 tablespoons of shredded white Cheddar cheese, divided
• 2 tablespoons of bottled light balsamic vinaigrette
• 3 ounces of sliced cooked chicken breast
• 1 tablespoon of slivered almonds, toasted
• 1/2 cup of hot cooked brown rice

Directions

• In a serving bowl, toss together lettuce, grapes, strawberries, 2 tablespoons cheese and vinaigrette.
• Top with chicken and almonds.
• Serve over rice and sprinkle with the remaining 1 tablespoon cheese.

Nutrition Information

• • Calories: 465
  • Protein: 37 grams
  • Carbs: 38 grams
  • Fat: 18 grams

Chipotle Chicken Quinoa Burrito Bowl

This chipotle-flavored burrito bowl recipe is even better than takeout and just as fast. Loading it with vegetables and using quinoa in place of rice adds nutrition for a healthy dinner.

Makes 4 servings
Active Time: 30 minutes
Total Time: 30 minutes

Ingredients

• 1 tablespoon of finely chopped chipotle peppers in adobo sauce
• 1 tablespoon of extra-virgin olive oil
• 1/2 teaspoon of garlic powder
• 1/2 teaspoon of ground cumin
• 1 pound of boneless, skinless chicken breast
• 1/4 teaspoon of salt
• 2 cups of cooked quinoa
• 2 cups of shredded romaine lettuce
• 1 cup of canned pinto beans, rinsed
• 1 ripe avocado, diced
• 1/4 cup of prepared pico de gallo or other salsa
• 1/4 cup of shredded Cheddar or Monterey Jack cheese
• Lime wedges for serving

Directions

• Preheat grill to medium-high or preheat broiler.
• Combine chipotles, oil, garlic powder and cumin in a small bowl.
• Oil the grill rack or a rimmed baking sheet, if broiling.
• Season chicken with salt.
• Grill the chicken for 5 minutes or broil it on the prepared baking sheet for 9 minutes.
• Turn, brush with the chipotle glaze and continue cooking until an instant-read thermometer inserted in the thickest part registers 165° F, 3 to 5 minutes more on the grill or 9 minutes more under the broiler.
• Transfer to a clean cutting board. Chop into bite-size pieces.
• Assemble each burrito bowl with 1/2 cup quinoa, 1/2 cup chicken, 1/2 cup lettuce, 1/4 cup beans, 1/4 avocado, 1 tablespoon pico de gallo (or other salsa) and 1 tablespoon cheese.
• Serve with a lime wedge.

Tips

• To oil a grill rack, oil a folded paper towel, hold it with tongs and rub it over the rack. (Do not use cooking spray on a hot grill.)

Nutrition Information

• • Calories: 452
  • Protein: 36 grams
  • Carbs: 36 grams
  • Fat: 19 grams

Chicken Chili with Sweet Potatoes

Tons of spice, corn and bell pepper give this healthy one-pot chicken chili recipe Southwestern flair. Serve with your favorite hot sauce.

Makes 5 servings
Active Time: 25 minutes
Total Time: 40 minutes

Ingredients

• 2 tablespoons of extra-virgin olive oil
• 1 large onion, chopped
• 3 cloves of garlic, minced
• 2 cups of cubed sweet potato (1/2-inch)
• 1 medium green bell pepper, chopped
• 2 tablespoons of chili powder
• 2 teaspoons of ground cumin
• 1 teaspoon of dried oregano
• 1 15-ounce can of low-sodium cannellini beans, rinsed
• 2 cups of low-sodium chicken broth or homemade chicken stock
• 1 cup of frozen corn
• 2 cups of cubed cooked chicken (1/2-inch; about 10 ounces)
• 3/4 teaspoon of salt
• 1/4 teaspoon of ground pepper
• Sour cream, avocado and/or cilantro for garnish

Directions

• Heat oil in a large pot over medium-high heat.
• Add onion, garlic, sweet potato and bell pepper; cook, stirring occasionally, until the vegetables are slightly softened, 5 to 6 minutes.
• Stir in chili powder, cumin and oregano and cook, stirring, until fragrant, 1 minute.
• Add beans and broth (or stock) and bring to a boil.
• Reduce heat, partially cover and simmer gently for 15 minutes.
• Increase heat to medium-high and stir in corn; cook 1 minute.
• Add chicken and cook until heated through, 1 to 2 minutes more.
• Remove from heat.
• Stir in salt and pepper.
• Serve topped with sour cream, avocado and/or cilantro, if desired.

Nutrition Information

• • Calories: 344
  • Protein: 26 grams
  • Carbs: 35 grams
  • Fat: 10 grams

Chicken and Potatoes with Lemon

A roasted-lemon vinaigrette replaces a cream-laden sauce, lending a lighter note to both the casserole and the side salad.

Makes 4 servings
Active Time: 20 minutes
Total Time: 50 minutes

Ingredients

• 4 bone-in chicken breast halves (about 1 1/2 pounds total)
• 1 pound of fingerling or baby Yukon gold potatoes
• 3 lemons, halved crosswise
• 1/3 cup of pitted green and/or black olives
• 6 tablespoons of olive oil, divided
• Salt
• Ground black pepper
• 1 tablespoon of honey
• 6 cups of arugula and/or mixed salad greens

Directions

• Preheat oven to 450° F. Place chicken, potatoes, lemons and olives in an ungreased 3-quart rectangular baking dish.
• Drizzle 2 tablespoons oil over the mixture; toss to coat.
• Spread mixture in a single layer in baking dish, arranging chicken skin-sides up and lemons cut-sides up.
• Sprinkle with salt and pepper.
• Bake, uncovered, about 30 minutes or until chicken is no longer pink (170° F), potatoes are tender and lemons are browned at the edges and soft throughout.
• When lemons are cool enough to handle, squeeze juice and pulp into a small bowl. Discard any seeds.
• Whisk in the remaining 4 tablespoons oil and the honey.
• Season to taste with salt and pepper.
• Meanwhile, cover chicken, potatoes and olives to keep warm.
• Divide arugula among four salad plates.
• Top with chicken, potatoes and olives.
• Drizzle with honey mixture.
• Sprinkle with additional pepper.

Nutrition Information

• • Calories: 573
  • Protein: 26 grams
  • Carbs: 34 grams
  • Fat: 40 grams

Balsamic Chicken and Vegetables

Balsamic vinegar, with its rich body and slight sweetness, adds a wonderful, out-of-the-ordinary touch to any recipe.

Makes 4 servings
Active Time: 20 minutes
Total Time: 30 minutes

Ingredients

• 1/4 cup of bottled Italian salad dressing
• 2 tablespoons of balsamic vinegar
• 1 tablespoon of honey
• 1/8 to 1/4 teaspoon of crushed red pepper
• 2 tablespoons of olive oil
• 1 pound of chicken breast tenderloins
• 10 ounces of fresh asparagus, trimmed and cut into 2-inch pieces, or one 10-ounce package frozen cut asparagus, thawed and well drained
• 1 cup of shredded carrot
• 1 small of tomato, seeded and chopped

Directions

• In a small bowl, stir together salad dressing, vinegar, honey and crushed red pepper. Set aside.
• In a large skillet, heat oil over medium-high heat.
• Add chicken; cook for 5 to 6 minutes or until chicken is tender and no longer pink, turning once.
• Add half of the dressing mixture to the pan; turn chicken to coat.
• Transfer chicken to a serving platter; cover and keep warm.
• Add asparagus and carrot to the pan. Cook and stir for 3 to 4 minutes or until asparagus is crisp-tender; transfer to the serving platter.
• Stir remaining dressing mixture; add to pan.
• Cook and stir for 1 minute, scraping up browned bits from bottom of pan.
• Drizzle the dressing mixture over chicken and vegetables.
• Sprinkle with tomato.

Nutrition Information

• • Calories: 269
  • Protein: 27 grams
  • Carbs: 12 grams
  • Fat: 12 grams

Still looking for more?

Check out ALL the Your Fitness Path recipes here!

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