Chicken is a popular protein source because it’s versatile and low in saturated fat. Americans now consume more chicken than beef or pork, but it’s still not helping our nation eradicate obesity since people prepare chicken in such unhealthy ways. In order to make healthy chicken recipes, follow the tips below. Remove the Skin Cut the fat from healthy chicken recipes by removing the skin from the meat. Chicken skin is high in fat and calories. http://www.gourmetrecipe.com http://www.gourmandia.ca http://www.gourmetrecipe.com/recipes/diet-choices/healthy-recipes/healthy-chicken-recipes

1. Healthy Chicken Recipes
Chicken has oftentimes been viewed as a healthier alternative to other types of meat
such as beef and pork. Though it is also an animal product with an amount of
cholesterol and saturated fat, it is easier to lessen this by removing the skin, where
most of the fat is, or by choosing the breast portion (white meat) rather than the thigh
and drumstick (dark meat).
Unfortunately, with the advent of commercialization, situations of high demand and
low supply, or sometimes just the desire of manufacturers for a better profitability,
most animal products are nowadays raised with the assistance of synthetic feeds and
growth hormones. These results in animals being ready for processing in a fraction of
the time compared to when they’re raised with natural feeds like grass and grains. For
chickens, what normally takes more than a month to be ready it can be shortened to
just a few weeks with plumper, juicier meat to boot.
The downside of this is the concerning fact that more and more research has shown
that all these chemicals could potentially be harmful when consumed by humans. The
solution to this if one really wants a healthy chicken dish is to go free-range and
organic which means that the birds have not been fed with synthetic feeds nor
injected with hormones. Free-range chickens are also grown in an open space rather
than kept in cramped cages. This affects the tenderness of the dish made with it so be
extra careful in preparation.
Now that we have a wholesome nutritious product to cook let’s make it even healthier
by combining it with other great ingredients with a smaller amount of oil. Rather than
breading and deep-frying which just soaks up grease, why not bake, braise or stew it
instead together with nutrient-dense and fiber-rich brown rice, an assortment of
vegetables and even fruit?
Lastly, if your family doesn’t want to give up their favorite fried chicken, by all means
give it a healthy twist by breading the chicken pieces in whole wheat bread crumbs,
oat meal or cereal. Drizzle with a bit of olive oil and bake until crisp and golden
brown. Serve with a fresh salad and home-made low-fat gravy. Now isn’t that much
better than a bucket of store-bought greasy fast food?

2. Grilled Mustard Chicken Breasts
Marinate chicken breasts in this mixture of three different kinds of mustard, vinegar,
apple juice and lemon juice for a special taste.
Servings: 4-6
Preparation Time: 5 minutes, plus 2-4 hours to marinate
Cooking Time: 6-8 minutes
Difficulty Level: Average
Ingredients:
1/4 cup Dijon mustard, 1/4 cup coarsely ground mustard, 1/4 cup German mustard, 1
1/2 tbsp. fresh lemon juice, 1/4 tsp. freshly grated lemon zest, 1/4 cup white vinegar,
1/3 cup apple juice, 1 shallot, peeled and sliced, 1 small clove garlic, minced, 1/4 tsp.
coarse ground black pepper, 4 boneless, skinless chicken breasts (approx. 1 lb. total)
Preparation Instructions:
Mix all the ingredients together, except the meat, in a shallow bowl. Add chicken and
turn once or twice to coat. Cover bowl and chill for 2-4 hours to marinate, turning
occasionally. When ready to grill, remove chicken from bowl. Discard marinade. Place
chicken on lightly oiled, preheated grill. Cook until meat is no longer pink inside, about
3-4 minutes on each side.

3. Grilled Chicken with Apricots
Grilling apricots and serving them together with grilled chicken breasts creates a tasty
entrée with its own side dish.
Servings: 4
Preparation Time: 5 minutes, plus 2-4 hours to marinate
Cooking Time: 12-15 minutes
Difficulty Level: Average
Ingredients:
1 lb. boneless, skinless chicken thighs, Coarse ground black pepper to taste, 6 tbsp.
apricot preserves, 1/2 cup apricot nectar, unsweetened, 4 tbsp. fresh snipped mint, or
1 tbsp. dried, 1 tbsp. plus 1 tsp. olive oil, 1 tsp. sherry vinegar, 1 tsp. curry powder, 1
medium clove garlic, minced, 4 apricots, halved and pitted, not peeled, 1/4 cup
chopped pistachio nuts, 1 tbsp. Dijon mustard, 1/2 tsp. mustard seeds
Preparation Instructions:
Sprinkle chicken with pepper, to taste. Mix together 2 tbsp. preserves, 1/4 cup nectar,
half the mint, 1 tbsp. olive oil, vinegar, curry powder and garlic. Place chicken pieces in
a large resealable bag. Pour marinade over chicken pieces. Seal bag tightly and shake
gently to coat chicken. Place bag in refrigerator and chill 2 to 4 hours. When ready to
grill, remove chicken from bag and discard marinade. Place chicken on a medium grill.
Cook until chicken is nearly cooked through and no longer pink, 12 to 15 minutes,
turning once. When chicken is nearly done, place apricots on the grill, cut sides down.
Grill until lightly browned and softened, about 5 minutes. While chicken is cooking,
combine remaining ingredients in a mixing bowl. When chicken and apricots are done,
remove from heat and place on a serving platter. Drizzle both with sauce and serve
with additional pistachios sprinkled on top, if desired.

4. Lemony Chicken Breasts
This is a quick dish, perfect for guests or every day. Add a tablespoon of capers along
with the fresh parsley, if desired.
Servings: 2
Preparation Time: 10 minutes
Cooking Time: 10 min
Difficulty Level: Easy
Ingredients:
1 tablespoon all-purpose flour, ¼ teaspoon salt, ¼ teaspoon freshly ground pepper, 2
skinless, boneless chicken breast halves (about 4 oz. each), 2 teaspoons olive oil, 1/3
cup chicken stock, 2 tablespoons freshly squeezed lemon juice, 1 tablespoon chopped
fresh parsley
Preparation Instructions:
In a shallow dish, combine the flour, salt, and pepper. Dredge each piece of chicken in
the flour mixture. Place a large skillet over medium high heat and add the oil. Once the
oil is warm, add the chicken, cooking for about 3 minutes on each side, or until no
longer pink in the middle. Remove with tongs to a platter. Pour the chicken stock into
the skillet. Add the lemon juice. Scrape the bottom of the pan to get up any browned
bits and simmer for about 3 minutes, or until the sauce is reduced. Add parsley. Serve
the chicken breasts with the sauce poured over them.
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