3 Healthy Chicken Recipe Ideas

Reviewed by: Erica An, APD, BNutr&Diet

Chicken is a household staple in most Aussie kitchens – markedly it’s high in protein, low in fat, is super versatile AND is very affordable! Therefore, we have put together 3 of our favourite chicken recipe ideas that we are sure will become a hit in your household.

Chicken Rice Paper Rolls

Serves: 2 | Prep time: 20 mins | Calories: 288/serve 

Ingredients

• 8 Sheets Rice Paper (120g)
• 8 Leaves Mixed Salad Leaves (80g), halved
• 150g Grilled Lean Chicken Breast, shredded
• 2 Carrot (122g), grated
• 2 Lebanese Cucumber (270g), cut into matchsticks
• 1 Red Capsicum (155g), cut into thin strips
• 1/4 Cups Mint Leaves (10g)

Method

1. Working with 1 rice paper sheet at a time, dip into a wide, shallow bowl of warm water until just soft. Let excess water drain off, and place flat on a chopping board.
2. Place a lettuce leaf in the centre and top with one-eighth of the chicken, carrot, cucumber, capsicum and mint.
3. Fold in sides and roll up to enclose. Then, repeat with remaining ingredients.
4. Serve plain, with some lime wedges, or with a dipping sauce

Creamy Chicken Mushroom Boscaiola

Serves: 1 | Prep time: 20 mins | Cooking time: 15 mins | Calories: 308/serve 

Ingredients

• 1g Olive Oil Spray
• 1/2 Onion (45g), thinly sliced
• 1 1/2 Cloves Garlic (5g), crushed
• 100g Lean Chicken Breast, cut into thin strips
• 1/2 Red Capsicum (46g), thinly sliced
• 1/2 Zucchini (51g), cut into matchsticks
• 75g Mushrooms, thinly sliced
• 63g Reduced Fat Ricotta
• 15g Parmesan Cheese, shaved
• 3g Flat Leaf Parsley, chopped

Method

1. Spray a large frying pan with olive oil and heat over medium heat. Add the onion and garlic. Cook, stirring, for 2 minutes or until soft. Transfer to a plate.
2. Add the chicken and cook for 3 minutes each side or until golden and cooked through. Add to the plate with the onion mixture.
3. Add the capsicum and zucchini to the frying pan and stir-fry for 2-3 minutes or until light golden and tender. Then, transfer to the plate with the chicken and onions.
4. Spray the pan lightly again and add the mushrooms. Stir-fry for 2 minutes or until golden. Return the vegetables and chicken to the pan.
5. Combine the ricotta with 1-2 tablespoons of water in a jug. Pour over the chicken mixture. Toss to coat and heat through.
6. Divide among serving plates. Lastly, sprinkle with the parmesan and chopped parsley.

Also read: 5 Dinners Under $10

(I Can’t Believe It’s Not!) Butter Chicken

Serves: 2 | Prep time: 10 mins | Cooking time: 35 mins | Calories: 321/serve 

Ingredients

• 1g Olive Oil Spray
• 1/2 Onion (73g), finely chopped
• 200g Lean Chicken Breast, cut into 3cm pieces
• 1 Tablespoons Tandoori Paste (23g)
• 1/2 Cups Salt Reduced Chicken Stock Liquid (120g)
• 1/2 X 400g cans Diced Tomato (200g)
• 1/4 Cups Dried Red Lentils (50g)
• 1 1/2 Tablespoons Light Cream (30g)
• 4 Pappadams (40g)
• 2 Tablespoons Fresh Coriander (6g)

Method

1. Spray a non-stick frying pan with oil and heat over medium-low heat. Add onion and cook, stirring often, for 5 minutes or until soft.
2. Increase heat to medium-high and add chicken. Cook, turning occasionally, for 4 minutes or until golden. Add curry paste and cook, stirring, for 1 minute.
3. Simultaneously add stock, tomatoes and lentils. Bring to the boil. Reduce heat to low and simmer for 20-25 minutes, or until lentils are tender. Stir regularly, and more often towards end of cooking. Then, stir in cream and cook for about 1 minute or until heated through.
4. Lightly spray pappadams with oil and cook on a sheet of paper towel in the microwave for 45 seconds or until puffed.
5. Divide curry between dishes and serve topped with the coriander leaves and a cup of non-starchy vegetables (like broccoli, cauliflower, green beans or carrots) additionally with pappadams on the side.