Cooking this week with chicken
Earlier this week we told you the type of chicken to avoid: nuggets from fast food chains, which have been found to contain bones and organs, according to a recent study. Now we’re going to share some nutritious ways you can enjoy this poultry by cooking your own meals with some fall flavor!
Chicken (especially skinless and breast portions) is a great source of lean, low-fat protein, which makes it the perfect ingredient to cook with if you’re looking for some heart-healthy meals and to trim down calories. Red meats (like many cuts of beef) typically have more cholesterol and saturated fat than chicken does, so substituting chicken for beef is a great way to get in your meat fix.
Plus, chicken is a great source of selenium, a trace element that has been shown to fight cancer, according to Livestrong. This protein also has a high amount of Vitamin B6, which is key in helping your immune system, metabolism and central nervous system function properly, as well as Vitamin B3, which has been found to lower cholesterol.
So say goodbye to fast food, and make your own chicken meals this week. In casseroles, with stuffing, and mixed with pasta, there are many ways you can cook with this lean protein. Try these recipes below, which are all less than 500 calories:
Monday: Stuffing-topped chicken
This chicken and stuffing meal is made with wholesome ingredients, such as celery, mushrooms, and whole-wheat bread. The recipe calls for chicken thighs, but feel free to switch it up with chicken breasts if you prefer white meat.
Per serving: 401 calories, 17g fat, 27g carbohydrates, 30g protein, 4g fiber
Tuesday: Chicken breasts stuffed with artichokes, lemon and goat cheese
It doesn’t take many ingredients to complete this tasty chicken dish. With just boneless chicken breasts, breadcrumbs, artichokes, cheese, and a few spices, you can enjoy this flavorful meal at just 234 calories.
Per serving: 234 calories, 7.8g fat, 7.2g carbohydrates, 33g protein, 1.5g fiber
Wednesday: Autumn chicken stew
This low-calorie recipe has fall all over it. It includes three of the season’s best crops – apples, carrots and parsnips – and it is perfect to enjoy on a cool autumn day.
Per serving: 208 calories, 6g fat, 21g carbohydrates, 19g protein, 4g fiber
Thursday: Cheesy chicken pasta
Here’s a guilt-free pasta dish that both kids and adults can enjoy! This healthy meal calls for whole-wheat penne, cauliflower, low-fat milk, shredded chicken, and either Gruyère or Swiss cheese.
Per serving: 433 calories, 13g fat, 42g carbohydrates, 34g protein, 5g fiber
Friday: Chicken and broccoli casserole
This recipe is quick and easy, and cuts calories with its fat-free mayo, fat-free sour cream, and fat-free milk. Enjoy this filling meal for less than 300 calories.
Per serving: 276 calories, 7.8g fat, 18.9g carbohydrates, 31.3g protein, 2.1g fiber