12 Best Healthy Chicken Breast Recipes for Weight Loss




 

9. Alfredo Pasta With Chicken and Vegetables

Healthy loaded alfredo with chicken and veggies

Yes, you can enjoy healthy chicken breast recipes made with pasta! We ditched the cream and made a basic béchamel sauce with flour, milk, butter, and Parmesan in our version of an Alfredo pasta recipe. We solved the other major shortcoming of pasta Alfredo (that is, a dearth of any true nutrition) by adding chicken, broccoli, mushrooms, and, for good measure, sun-dried tomatoes.

Here’s how restaurants make Alfredo: cream, butter, and cheese. We ditched the cream and made a basic béchamel sauce with flour, milk, butter, and Parmesan in our version of an Alfredo pasta recipe. We solved the other major shortcoming of pasta Alfredo (that is, a dearth of any true nutrition) by adding chicken, broccoli, mushrooms, and, for good measure, sun-dried tomatoes.

NUTRITION: 540 calories, 14 g fat (6 g saturated), 520 mg sodium

SERVES 4

YOU’LL NEED

2 Tbsp unsalted butter
3 Tbsp flour
3 cups 2% milk
2 cloves garlic, chopped
2 Tbsp grated Parmesan
Salt and black pepper to taste
1⁄2 Tbsp olive oil
2 cups bite-size broccoli florets
8 oz cremini mushrooms, sliced
1⁄4 cup chopped sun-dried tomatoes
8 oz cooked chicken breast, thinly sliced (store-bought rotisserie chicken works well)
12 oz whole-wheat fettuccine

HOW TO MAKE IT

  1. To make the béchamel, melt the butter in a saucepan over medium-low heat.
  2. Whisk in the flour. Cook for 1 minute. Slowly whisk in the milk to prevent any lumps from forming. Add the garlic and simmer, whisking often, for 10 to 15 minutes, or until nicely thickened.
  3. Stir in the Parmesan and season with salt and pepper. Keep warm.
  4. Heat the oil in a large skillet or sauté pan over medium-high heat.
  5. Add the broccoli and cook for 3 to 4 minutes. Add the mushrooms and tomatoes.
  6. Cook for 5 minutes, or until the vegetables have lightly caramelized.
  7. Stir in the chicken. Season with salt and pepper.
  8. Meanwhile, cook the pasta according to the package instructions.
  9. Drain, reserving 1 cup of the cooking water. Return the pasta to the pot, add the sauce and the chicken mixture, and toss to coat.
  10. If the sauce is too thick, add some of the pasta water to thin it. Serve immediately.

 

10. Thai Chicken Curry

Healthy thai chicken curry

The flavors may be exotic, but the tender chicken, the bouquet of vegetables, and the rich coconut milk will all taste wonderfully familiar in this Thai chicken curry recipe.

Redolent of ginger and lemongrass, chiles and coconut milk, Thai curry brings all of the classic flavors of Southeast Asian cuisine—salty, sour, bitter, hot—together in one dish. What’s more, it derives all of its flavor from ingredients packed with powerful antioxidants. Even coconut milk contains lauric acid, among the healthiest forms of fat you can consume. The flavors may be exotic, but the tender chicken, the bouquet of vegetables, and the rich coconut milk will all taste wonderfully familiar in this Thai chicken curry recipe.

NUTRITION: 340 calories, 13 g fat (6 g saturated), 400 mg sodium

SERVES 4

YOU’LL NEED

1 Tbsp peanut or canola oil
1 large onion, sliced
2 cloves garlic, minced
2 tsp minced fresh ginger
1 Tbsp red curry paste
1 can (14 oz) light coconut milk
1 cup chicken stock
1 large sweet potato, peeled and cut into cubes
8 oz green beans
1 lb boneless, skinless chicken breasts, sliced into 1⁄4″-thick pieces
Juice of 1 lime
1 Tbsp fish sauce (optional)
Chopped fresh cilantro or basil, for garnish

HOW TO MAKE IT

  1. Heat the oil in a large saucepan or pot over medium heat.
  2. Add the onions, garlic, and ginger and sauté for about 5 minutes, until soft and fragrant.
  3. Add the curry paste, cook for a few minutes, then stir in the coconut milk and broth and bring to a simmer.
  4. Add the sweet potato and simmer for 10 minutes.
  5. Stir in the green beans and chicken and cook for about 5 minutes, until the vegetables are just tender and the chicken is cooked through.
  6. Stir in the lime juice and fish sauce, if using. Serve over steamed brown rice, garnished with cilantro or basil, if you like.




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