How much protein is in chicken breast, thighs and other cuts? It depends on the portion size. Here's a closer look at this lean protein powerhouse.
How Much Protein Is in Chicken?
Updated on Feb. 02, 2023
Ever wonder why bodybuilders can’t get enough chicken? It’s not because they love the taste of chicken breast (though it’s possible to add serious flavor with our best chicken breast recipes). It’s because chicken is incredibly high in protein. How much protein in chicken depends on the cut, your portion size and other factors.
Protein is essential for building muscle. Our bodies need protein to repair cells and build new ones. Studies have found that people who eat a high-protein diet are able to build muscle, retain the muscle they have and lose fat faster.
Whether you’re looking to hit new health goals or not, protein is an essential nutrient. Looking to increase the protein in your diet? Start with chicken (and these foods that have more protein than an egg).
How Much Protein Is in Chicken Breast?
Chicken breast is considered a high-protein food. One cup of cooked, cubed chicken breast contains 43 grams of protein. About 80% of the calories in a chicken breast are from protein.
Cooked chicken breast is a great way to add protein to a salad, pasta dish, or veggie bowl.
How Much Protein Is in Chicken Thighs?
Chicken thighs have slightly less protein than chicken breasts because they contain more fat. They are also usually cheaper at the store.
A cup of cooked, boneless, skinless chicken thigh meat contains 36 grams of protein. The calories in a chicken thigh are made up of 53% protein and 47% fat.
How Much Protein Is in Chicken Drumsticks?
A chicken drumstick is the lower part of the leg, right under the thigh. A cup of cooked, cubed chicken drumstick meat contains 40 grams of protein. About 70% of the calories come from protein, and the other 30% comes from fat. A cup of chicken drumstick meat with skin has 38 grams of protein.
How Much Protein Is in Chicken Wings?
Your favorite football food is also a protein-rich snack. A chicken wing is made up of three parts: the drumette, wingette and wing tip. It is much smaller than a chicken breast, so it contains less protein. One chicken wing has 4 grams of protein. The calories from a wing are made up of 64% protein and 36% fat.
How Much Protein Should I Eat?
Healthcare providers usually recommend eating 10-35% of your calories from protein. This means that if you eat a 2000-calorie diet, the goal is to consume at least 400 calories of protein or about 100 grams each day.
When choosing a protein for your meals, opt for lean, skinless poultry like chicken breast. Look for chicken that has not been injected with fat or broth. Choose cuts that are free of antibiotics and other additives. The healthiest cooking methods include baking, broiling, stewing or roasting. You can also opt for plant-based protein like beans, lentils and nuts or fish.
Our Best Healthy Grilled Chicken Recipes
Grilled Lime Chicken
Total Time: 20 minutes + marinating Main Ingredients: Chicken breast, lime juice, green onions, garlic, fresh dill Level: Beginner Infused with fresh flavors of lime, garlic and dill, this simple grilled chicken recipe takes only a couple of minutes to prep before it's ready to toss on the grill. Pair the chicken with salad, Mexican street corn or cilantro lime rice for a weeknight meal. A wonderful citrusy marinade makes this grilled lime chicken tangy and tasty. A few hours before dinner, simply marinate the chicken for a fuss-free meal later on. —Recipe contributor Lisa Dougherty, Vacaville, California
Nutrition Facts
1 chicken breast half: 127 calories, 3g fat (1g saturated fat), 63mg cholesterol, 56mg sodium, 1g carbohydrate (0 sugars, 0 fiber), 23g protein. Diabetic Exchanges: 3 lean meat, 1/2 fat.
1 chicken breast half: 127 calories, 3g fat (1g saturated fat), 63mg cholesterol, 56mg sodium, 1g carbohydrate (0 sugars, 0 fiber), 23g protein. Diabetic Exchanges: 3 lean meat, 1/2 fat.
Total Time: 20 minutes + marinating Main Ingredients: Chicken breast, lime juice, green onions, garlic, fresh dill Level: Beginner Infused with fresh flavors of lime, garlic and dill, this simple grilled chicken recipe takes only a couple of minutes to prep before it's ready to toss on the grill. Pair the chicken with salad, Mexican street corn or cilantro lime rice for a weeknight meal. A wonderful citrusy marinade makes this grilled lime chicken tangy and tasty. A few hours before dinner, simply marinate the chicken for a fuss-free meal later on. —Recipe contributor Lisa Dougherty, Vacaville, California
15-Minute Marinated Chicken
Total Time: 30 minutes + marinating Main Ingredients: Chicken breast, lemon juice, Dijon mustard, Worcestershire sauce Level: Beginner Instead of store-bought marinade, bookmark this recipe. The simple five-ingredient marinade has flavors of Dijon mustard, lemon juice, Worcestershire and tarragon, so it pairs perfectly with chicken breast but also makes a delicious marinade for chicken thighs or pork chops. Whenever I serve this grilled chicken to family and friends, which is quite often, I'm bound to be asked for the 15-minute marinade recipe. It's a fast and tasty meal that I'm happy to share with others. —Recipe contributor Pam Shinogle, Arlington, Texas
Nutrition Facts
1 chicken breast half: 141 calories, 3g fat (1g saturated fat), 63mg cholesterol, 436mg sodium, 1g carbohydrate (0 sugars, 0 fiber), 23g protein. Diabetic Exchanges: 3 lean meat.
1 chicken breast half: 141 calories, 3g fat (1g saturated fat), 63mg cholesterol, 436mg sodium, 1g carbohydrate (0 sugars, 0 fiber), 23g protein. Diabetic Exchanges: 3 lean meat.
Total Time: 30 minutes + marinating Main Ingredients: Chicken breast, lemon juice, Dijon mustard, Worcestershire sauce Level: Beginner Instead of store-bought marinade, bookmark this recipe. The simple five-ingredient marinade has flavors of Dijon mustard, lemon juice, Worcestershire and tarragon, so it pairs perfectly with chicken breast but also makes a delicious marinade for chicken thighs or pork chops. Whenever I serve this grilled chicken to family and friends, which is quite often, I'm bound to be asked for the 15-minute marinade recipe. It's a fast and tasty meal that I'm happy to share with others. —Recipe contributor Pam Shinogle, Arlington, Texas
Caribbean ChickenThis Caribbean chicken dish is a very simple recipe that uses easy-to-find ingredients, but its flavor profile is quite complex.
Apple Thyme Chicken
Total Time: 35 minutes + marinating Main Ingredients: Chicken breast, apples, fresh thyme, honey Level: Intermediate Fire up the grill for sweet and savory grilled chicken and apple slices! Before serving, spoon the apple and thyme sauce over the top, adding a touch of sweetness to finish the dish. Just add a serving of green beans or a side salad to complete the meal. Apples and chicken may seem like an unusual combination, but they make a wonderful meal when grilled to perfection. The thyme chicken marinade gives a boost of flavor and tenderizes the meat nicely.—Recipe contributor Peter Halferty, Corpus Christi, Texas
Nutrition Facts
1 serving: 310 calories, 9g fat (1g saturated fat), 94mg cholesterol, 380mg sodium, 23g carbohydrate (17g sugars, 2g fiber), 35g protein. Diabetic Exchanges: 5 lean meat, 1-1/2 fruit.
1 serving: 310 calories, 9g fat (1g saturated fat), 94mg cholesterol, 380mg sodium, 23g carbohydrate (17g sugars, 2g fiber), 35g protein. Diabetic Exchanges: 5 lean meat, 1-1/2 fruit.
Total Time: 35 minutes + marinating Main Ingredients: Chicken breast, apples, fresh thyme, honey Level: Intermediate Fire up the grill for sweet and savory grilled chicken and apple slices! Before serving, spoon the apple and thyme sauce over the top, adding a touch of sweetness to finish the dish. Just add a serving of green beans or a side salad to complete the meal. Apples and chicken may seem like an unusual combination, but they make a wonderful meal when grilled to perfection. The thyme chicken marinade gives a boost of flavor and tenderizes the meat nicely.—Recipe contributor Peter Halferty, Corpus Christi, Texas
Grilled Lemon Chicken
Total Time: 25 minutes + marinating Main Ingredients: Chicken breast, lemon juice, olive oil, parsley, garlic Level: Beginner Lemon and chicken pair so well together. Lemon juice and zest, plus a few herbs, add just the right amount of fresh flavor to this grilled chicken. Serve with a Caesar salad or grilled veggies. There’s one word to describe this grilled lemon chicken recipe: "Yum!" It’s so easy to prepare ahead of time, then fire up the grill when we get home from church on Sunday. Guests love the citrus flavor! —Recipe Contributor Heather Erb, Milton, Pennsylvania
Nutrition Facts
1 serving: 258 calories, 12g fat (2g saturated fat), 94mg cholesterol, 256mg sodium, 2g carbohydrate (0 sugars, 0 fiber), 34g protein. Diabetic Exchanges: 4 lean meat, 4 very lean meat, 2 fat.
1 serving: 258 calories, 12g fat (2g saturated fat), 94mg cholesterol, 256mg sodium, 2g carbohydrate (0 sugars, 0 fiber), 34g protein. Diabetic Exchanges: 4 lean meat, 4 very lean meat, 2 fat.
Total Time: 25 minutes + marinating Main Ingredients: Chicken breast, lemon juice, olive oil, parsley, garlic Level: Beginner Lemon and chicken pair so well together. Lemon juice and zest, plus a few herbs, add just the right amount of fresh flavor to this grilled chicken. Serve with a Caesar salad or grilled veggies. There’s one word to describe this grilled lemon chicken recipe: "Yum!" It’s so easy to prepare ahead of time, then fire up the grill when we get home from church on Sunday. Guests love the citrus flavor! —Recipe Contributor Heather Erb, Milton, Pennsylvania
Kentucky Grilled Chicken
Total Time: 45 minutes + marinating Main Ingredients: Bone-in chicken breasts, cider vinegar, Worcestershire sauce, hot pepper sauce Level: Beginner With bone-in chicken breasts and a handful of ingredients straight from the pantry, you're only a couple of hours away from a savory, spicy and incredibly juicy chicken dinner. Bone-in chicken takes a little longer to grill than boneless breasts, but the extra time is worth the juicy, tender results. This Kentucky grilled chicken is perfect for an outdoor summer meal, and my family thinks it's fantastic. It takes about an hour on the grill but is worth the wait. I use a new paintbrush to mop on the basting sauce. —Recipe contributor Jill Evely, Wilmore, Kentucky
Nutrition Facts
1 chicken breast half: 284 calories, 11g fat (2g saturated fat), 113mg cholesterol, 406mg sodium, 0 carbohydrate (0 sugars, 0 fiber), 41g protein. Diabetic Exchanges: 6 lean meat, 2 fat.
1 chicken breast half: 284 calories, 11g fat (2g saturated fat), 113mg cholesterol, 406mg sodium, 0 carbohydrate (0 sugars, 0 fiber), 41g protein. Diabetic Exchanges: 6 lean meat, 2 fat.
Total Time: 45 minutes + marinating Main Ingredients: Bone-in chicken breasts, cider vinegar, Worcestershire sauce, hot pepper sauce Level: Beginner With bone-in chicken breasts and a handful of ingredients straight from the pantry, you're only a couple of hours away from a savory, spicy and incredibly juicy chicken dinner. Bone-in chicken takes a little longer to grill than boneless breasts, but the extra time is worth the juicy, tender results. This Kentucky grilled chicken is perfect for an outdoor summer meal, and my family thinks it's fantastic. It takes about an hour on the grill but is worth the wait. I use a new paintbrush to mop on the basting sauce. —Recipe contributor Jill Evely, Wilmore, Kentucky
Spicy Peanut Chicken Kabobs
Total Time: 30 minutes + marinating Main Ingredients: Boneless chicken breast, creamy peanut butter, soy sauce, garlic, onion Level: Beginner The creamy marinade infuses a tangy, sweet-and-spicy peanut butter flavor into each bite of chicken. Serve the kabobs as an appetizer or over rice for an easy summer meal. A little sweet, a little sour, and a whole lot of flavor! These kabobs make a wonderful accompaniment to any party or get-together. —Recipe contributor Nancy Zimmerman, Cape May Court House, New Jersey
Nutrition Facts
1 kabob: 94 calories, 3g fat (1g saturated fat), 31mg cholesterol, 275mg sodium, 4g carbohydrate (2g sugars, 1g fiber), 13g protein. Diabetic Exchanges: 2 lean meat, 1/2 fat.
1 kabob: 94 calories, 3g fat (1g saturated fat), 31mg cholesterol, 275mg sodium, 4g carbohydrate (2g sugars, 1g fiber), 13g protein. Diabetic Exchanges: 2 lean meat, 1/2 fat.
Total Time: 30 minutes + marinating Main Ingredients: Boneless chicken breast, creamy peanut butter, soy sauce, garlic, onion Level: Beginner The creamy marinade infuses a tangy, sweet-and-spicy peanut butter flavor into each bite of chicken. Serve the kabobs as an appetizer or over rice for an easy summer meal. A little sweet, a little sour, and a whole lot of flavor! These kabobs make a wonderful accompaniment to any party or get-together. —Recipe contributor Nancy Zimmerman, Cape May Court House, New Jersey
Chicken Satay
Total Time: 20 minutes + marinating Main Ingredients: Boneless chicken breast, coconut milk, garlic, peanut butter, green onions Level:Beginner This recipe for chicken satay includes a turmeric-rich marinade and a lime-spiked peanut dipping sauce. You can eat this Southeast Asian dish right off the skewer. This golden chicken satay recipe is marinated and grilled, then served with a zesty Thai-style peanut butter sauce. —Recipe contributor Sue Gronholz, Beaver Dam, Wisconsin
Nutrition Facts
3 ounces cooked chicken with 2 tablespoons sauce: 233 calories, 11g fat (4g saturated fat), 63mg cholesterol, 398mg sodium, 7g carbohydrate (3g sugars, 1g fiber), 26g protein. Diabetic Exchanges: 3 lean meat, 1/2 starch.
3 ounces cooked chicken with 2 tablespoons sauce: 233 calories, 11g fat (4g saturated fat), 63mg cholesterol, 398mg sodium, 7g carbohydrate (3g sugars, 1g fiber), 26g protein. Diabetic Exchanges: 3 lean meat, 1/2 starch.
Total Time: 20 minutes + marinating Main Ingredients: Boneless chicken breast, coconut milk, garlic, peanut butter, green onions Level:Beginner This recipe for chicken satay includes a turmeric-rich marinade and a lime-spiked peanut dipping sauce. You can eat this Southeast Asian dish right off the skewer. This golden chicken satay recipe is marinated and grilled, then served with a zesty Thai-style peanut butter sauce. —Recipe contributor Sue Gronholz, Beaver Dam, Wisconsin
Grilled Teriyaki Chicken
Total Time: 30 minutes + marinating Main Ingredients: Boneless chicken breast, chicken broth, soy sauce, garlic, ginger Level: Beginner This teriyaki marinade is so simple—it uses four ingredients and can be whisked together in minutes. You'll never want store-bought sauce again! This dish is so tasty that my husband insists it could be served in a restaurant. —Recipe contributor Joan Hallford, North Richland Hills, Texas
Nutrition Facts
1 chicken breast half: 203 calories, 4g fat (1g saturated fat), 94mg cholesterol, 417mg sodium, 2g carbohydrate (0 sugars, 0 fiber), 35g protein. Diabetic Exchanges: 5 very lean meat.
1 chicken breast half: 203 calories, 4g fat (1g saturated fat), 94mg cholesterol, 417mg sodium, 2g carbohydrate (0 sugars, 0 fiber), 35g protein. Diabetic Exchanges: 5 very lean meat.
Total Time: 30 minutes + marinating Main Ingredients: Boneless chicken breast, chicken broth, soy sauce, garlic, ginger Level: Beginner This teriyaki marinade is so simple—it uses four ingredients and can be whisked together in minutes. You'll never want store-bought sauce again! This dish is so tasty that my husband insists it could be served in a restaurant. —Recipe contributor Joan Hallford, North Richland Hills, Texas
Grilled Basil Chicken and Tomatoes
Total Time: 25 minutes + marinating Main Ingredients: Chicken breast, balsamic vinegar, basil, garlic, tomatoes Level: Beginner Blending tomatoes, basil, balsamic vinegar and oil together makes the most delicious marinade to infuse the chicken with fresh flavors and doubles as a sauce to finish the dish. Using just two tablespoons of oil in the marinade saves major calories without sacrificing flavor. Relax after work with a cold drink while this savory chicken marinates in an herby tomato blend for an hour, then toss it on the grill. It tastes just like summer. —Recipe contributor Laura Lunardi, West Chester, Pennsylvania
Nutrition Facts
1 serving: 177 calories, 5g fat (1g saturated fat), 63mg cholesterol, 171mg sodium, 8g carbohydrate (7g sugars, 1g fiber), 24g protein. Diabetic Exchanges: 3 lean meat, 1 vegetable, 1/2 fat.
1 serving: 177 calories, 5g fat (1g saturated fat), 63mg cholesterol, 171mg sodium, 8g carbohydrate (7g sugars, 1g fiber), 24g protein. Diabetic Exchanges: 3 lean meat, 1 vegetable, 1/2 fat.
Total Time: 25 minutes + marinating Main Ingredients: Chicken breast, balsamic vinegar, basil, garlic, tomatoes Level: Beginner Blending tomatoes, basil, balsamic vinegar and oil together makes the most delicious marinade to infuse the chicken with fresh flavors and doubles as a sauce to finish the dish. Using just two tablespoons of oil in the marinade saves major calories without sacrificing flavor. Relax after work with a cold drink while this savory chicken marinates in an herby tomato blend for an hour, then toss it on the grill. It tastes just like summer. —Recipe contributor Laura Lunardi, West Chester, Pennsylvania
Spinach and Mushroom Smothered Chicken
Total Time: 30 minutes Main Ingredients: Boneless chicken breast, mushrooms, green onions, spinach, provolone cheese Level: Beginner Sauteed mushrooms, wilted spinach and melty provolone cheese make this smothered chicken dinner the picture of comfort. Using low-fat provolone helps reduce the fat and sodium of this meal without sacrificing flavor, but feel free to swap it with Swiss or mozzarella cheese for a tasty alternative. Chicken breasts stay nice and moist tucked under a blanket of melted cheese. It's extra special to serve but is not tricky to make. —Recipe contributor Katrina Wagner, Grain Valley, Missouri
Nutrition Facts
1 serving: 203 calories, 9g fat (2g saturated fat), 68mg cholesterol, 210mg sodium, 3g carbohydrate (1g sugars, 2g fiber), 27g protein. Diabetic Exchanges: 3 lean meat, 1 vegetable, 1 fat.
1 serving: 203 calories, 9g fat (2g saturated fat), 68mg cholesterol, 210mg sodium, 3g carbohydrate (1g sugars, 2g fiber), 27g protein. Diabetic Exchanges: 3 lean meat, 1 vegetable, 1 fat.
Total Time: 30 minutes Main Ingredients: Boneless chicken breast, mushrooms, green onions, spinach, provolone cheese Level: Beginner Sauteed mushrooms, wilted spinach and melty provolone cheese make this smothered chicken dinner the picture of comfort. Using low-fat provolone helps reduce the fat and sodium of this meal without sacrificing flavor, but feel free to swap it with Swiss or mozzarella cheese for a tasty alternative. Chicken breasts stay nice and moist tucked under a blanket of melted cheese. It's extra special to serve but is not tricky to make. —Recipe contributor Katrina Wagner, Grain Valley, Missouri
Grilled Pepper Jack Chicken Sandwiches
Total Time: 25 minutes Main Ingredients: Boneless chicken breast, poultry seasoning, pepper jack cheese, bacon Level: Beginner Grill or broil this seasoned chicken breast for a zesty chicken sandwich you can enjoy any time of year. Top with pepperjack cheese, bacon and any other fixings for a restaurant-quality sandwich at home. Basic, yet packed with flavor, this sandwich gets a kick from zesty cheese and savory bacon. It's a great meal for summer days. —Recipe contributor Linda Foreman, Locust Grove, Oklahoma
Nutrition Facts
1 sandwich: 337 calories, 11g fat (4g saturated fat), 85mg cholesterol, 470mg sodium, 25g carbohydrate (4g sugars, 2g fiber), 34g protein. Diabetic Exchanges: 4 very lean meat, 4 lean meat, 1-1/2 starch, 1 fat.
1 sandwich: 337 calories, 11g fat (4g saturated fat), 85mg cholesterol, 470mg sodium, 25g carbohydrate (4g sugars, 2g fiber), 34g protein. Diabetic Exchanges: 4 very lean meat, 4 lean meat, 1-1/2 starch, 1 fat.
Total Time: 25 minutes Main Ingredients: Boneless chicken breast, poultry seasoning, pepper jack cheese, bacon Level: Beginner Grill or broil this seasoned chicken breast for a zesty chicken sandwich you can enjoy any time of year. Top with pepperjack cheese, bacon and any other fixings for a restaurant-quality sandwich at home. Basic, yet packed with flavor, this sandwich gets a kick from zesty cheese and savory bacon. It's a great meal for summer days. —Recipe contributor Linda Foreman, Locust Grove, Oklahoma
Chicken Pitas
Total Time: 30 minutes + marinating Main Ingredients: Boneless chicken breast, balsamic vinaigrette, Greek yogurt, cucumber, red onion Level: Beginner This weeknight meal packs all of the best Greek flavors into a handheld, easy-to-eat pita. You'll love the contrast of warm, seasoned chicken with crisp vegetables, all slathered in a cool cucumber sauce. I switched up my mom's recipe to create this tasty pita pocket variation. It's one of our favorite grilled chicken recipes and is perfect for warm days. The creamy cucumber sauce goes great with the fresh, crunchy veggies. —Recipe contributor Blair Lonergan, Rochelle, Virginia
Nutrition Facts
2 filled pita halves: 428 calories, 14g fat (6g saturated fat), 85mg cholesterol, 801mg sodium, 41g carbohydrate (7g sugars, 3g fiber), 33g protein.
2 filled pita halves: 428 calories, 14g fat (6g saturated fat), 85mg cholesterol, 801mg sodium, 41g carbohydrate (7g sugars, 3g fiber), 33g protein.
Total Time: 30 minutes + marinating Main Ingredients: Boneless chicken breast, balsamic vinaigrette, Greek yogurt, cucumber, red onion Level: Beginner This weeknight meal packs all of the best Greek flavors into a handheld, easy-to-eat pita. You'll love the contrast of warm, seasoned chicken with crisp vegetables, all slathered in a cool cucumber sauce. I switched up my mom's recipe to create this tasty pita pocket variation. It's one of our favorite grilled chicken recipes and is perfect for warm days. The creamy cucumber sauce goes great with the fresh, crunchy veggies. —Recipe contributor Blair Lonergan, Rochelle, Virginia
Grilled Pineapple Chicken
Total Time: 20 minutes + marinating Main Ingredients: Boneless chicken breast, pineapple juice, sherry, soy sauce, ground ginger Level: Beginner This fresh pineapple juice marinade gives this healthy grilled chicken recipe a tropical spin. Since the recipe uses acidic pineapple juice, you'll have it prepped, marinated and ready to grill in only an hour. A trip to Hawaii is easy with this juicy grilled pineapple chicken. Simply give it a quick marinade, fire up the grill and let it sizzle. We love this low-carb recipe! —Recipe contributor Charlotte Rogers, Virginia Beach, Virginia
Nutrition Facts
1 each: 187 calories, 4g fat (1g saturated fat), 94mg cholesterol, 209mg sodium, 1g carbohydrate (0 sugars, 0 fiber), 35g protein. Diabetic Exchanges: 5 lean meat.
1 each: 187 calories, 4g fat (1g saturated fat), 94mg cholesterol, 209mg sodium, 1g carbohydrate (0 sugars, 0 fiber), 35g protein. Diabetic Exchanges: 5 lean meat.
Total Time: 20 minutes + marinating Main Ingredients: Boneless chicken breast, pineapple juice, sherry, soy sauce, ground ginger Level: Beginner This fresh pineapple juice marinade gives this healthy grilled chicken recipe a tropical spin. Since the recipe uses acidic pineapple juice, you'll have it prepped, marinated and ready to grill in only an hour. A trip to Hawaii is easy with this juicy grilled pineapple chicken. Simply give it a quick marinade, fire up the grill and let it sizzle. We love this low-carb recipe! —Recipe contributor Charlotte Rogers, Virginia Beach, Virginia
Chicken & Vegetable Kabobs
Total Time: 30 minutes Main Ingredients: Boneless chicken breast, sweet red pepper, zucchini, red onion Level: Beginner Using a store-bought sun-dried tomato dressing makes these kabobs fairly easy to prepare. Just slide the chicken and vegetables on the skewer and grill—it doesn't get easier than that! In the summer, my husband and I love to cook out, especially vegetables. These kabobs not only taste delicious but look amazing, too! —Recipe contributor Tina Oles, Nashwauk, Minnesota
Nutrition Facts
1 kabob: 228 calories, 10g fat (1g saturated fat), 63mg cholesterol, 515mg sodium, 11g carbohydrate (7g sugars, 2g fiber), 24g protein. Diabetic Exchanges: 3 lean meat, 1 vegetable, 1 fat.
1 kabob: 228 calories, 10g fat (1g saturated fat), 63mg cholesterol, 515mg sodium, 11g carbohydrate (7g sugars, 2g fiber), 24g protein. Diabetic Exchanges: 3 lean meat, 1 vegetable, 1 fat.
Total Time: 30 minutes Main Ingredients: Boneless chicken breast, sweet red pepper, zucchini, red onion Level: Beginner Using a store-bought sun-dried tomato dressing makes these kabobs fairly easy to prepare. Just slide the chicken and vegetables on the skewer and grill—it doesn't get easier than that! In the summer, my husband and I love to cook out, especially vegetables. These kabobs not only taste delicious but look amazing, too! —Recipe contributor Tina Oles, Nashwauk, Minnesota
Chicken with Berry Wine Sauce
Total Time: 45 minutes Main Ingredients: Boneless chicken breast, strawberries, raspberries, fresh basil Level: Intermediate Fresh raspberries and strawberries are boiled with merlot and sugar to create a sweet, rich sauce that adds the most amazing flavor to this lightly seasoned grilled chicken. Even though the sauce is sweet, you only need a couple of tablespoons of added sugar since the berries have natural sweetness. We like to use Little Red Dress brand merlot in this chicken recipe to bring out the flavor of the berries. —Recipe contributor Elizabeth Wright, Raleigh, North Carolina
Nutrition Facts
1 chicken breast half with 2 tablespoons sauce: 251 calories, 4g fat (1g saturated fat), 94mg cholesterol, 378mg sodium, 13g carbohydrate (10g sugars, 3g fiber), 35g protein. Diabetic Exchanges: 5 lean meat, 1/2 starch, 1/2 fruit.
1 chicken breast half with 2 tablespoons sauce: 251 calories, 4g fat (1g saturated fat), 94mg cholesterol, 378mg sodium, 13g carbohydrate (10g sugars, 3g fiber), 35g protein. Diabetic Exchanges: 5 lean meat, 1/2 starch, 1/2 fruit.
Total Time: 45 minutes Main Ingredients: Boneless chicken breast, strawberries, raspberries, fresh basil Level: Intermediate Fresh raspberries and strawberries are boiled with merlot and sugar to create a sweet, rich sauce that adds the most amazing flavor to this lightly seasoned grilled chicken. Even though the sauce is sweet, you only need a couple of tablespoons of added sugar since the berries have natural sweetness. We like to use Little Red Dress brand merlot in this chicken recipe to bring out the flavor of the berries. —Recipe contributor Elizabeth Wright, Raleigh, North Carolina
Tapenade-Stuffed Chicken Breasts
Total Time: 30 minutes Main Ingredients: Boneless chicken breast, sun-dried tomatoes, olives, sweet red peppers Level: Beginner This stuffed chicken is an olive lover's dream! Serve it with a Greek salad and make extra tapenade to spread over slices of toasted baguettes for an easy crostini appetizer. I created this recipe for my husband, who absolutely loves olives. I usually make a larger batch of the olive tapenade and serve it with bread or crackers as a snack or appetizer. —Recipe contributor Jessica Levinson, Nyack, New York
Nutrition Facts
1 stuffed chicken breast half (calculated without cheese): 264 calories, 11g fat (2g saturated fat), 94mg cholesterol, 367mg sodium, 5g carbohydrate (1g sugars, 1g fiber), 35g protein. Diabetic Exchanges: 5 lean meat, 1 fat.
1 stuffed chicken breast half (calculated without cheese): 264 calories, 11g fat (2g saturated fat), 94mg cholesterol, 367mg sodium, 5g carbohydrate (1g sugars, 1g fiber), 35g protein. Diabetic Exchanges: 5 lean meat, 1 fat.
Total Time: 30 minutes Main Ingredients: Boneless chicken breast, sun-dried tomatoes, olives, sweet red peppers Level: Beginner This stuffed chicken is an olive lover's dream! Serve it with a Greek salad and make extra tapenade to spread over slices of toasted baguettes for an easy crostini appetizer. I created this recipe for my husband, who absolutely loves olives. I usually make a larger batch of the olive tapenade and serve it with bread or crackers as a snack or appetizer. —Recipe contributor Jessica Levinson, Nyack, New York
Grilled Lemon-Rosemary Chicken
Total Time: 25 minutes + marinating Main Ingredients: Boneless chicken breast, lemon juice, honey, rosemary Level: Beginner This simple marinade is a blank canvas for whatever herbs are handy. We love the recipe with rosemary, but feel free to substitute anything from your kitchen herb garden. Dill, tarragon, thyme or oregano would make this chicken perfect for any weeknight dinner. Broiled or grilled, this simple chicken recipe has been a favorite for years. Try it with your favorite herbs. —Recipe contributor Rebecca Sodergren, Centerville, Ohio
Nutrition Facts
1 chicken breast half : 187 calories, 4g fat (1g saturated fat), 94mg cholesterol, 102mg sodium, 1g carbohydrate (1g sugars, 0 fiber), 34g protein. Diabetic Exchanges: 5 lean meat.
1 chicken breast half : 187 calories, 4g fat (1g saturated fat), 94mg cholesterol, 102mg sodium, 1g carbohydrate (1g sugars, 0 fiber), 34g protein. Diabetic Exchanges: 5 lean meat.
Total Time: 25 minutes + marinating Main Ingredients: Boneless chicken breast, lemon juice, honey, rosemary Level: Beginner This simple marinade is a blank canvas for whatever herbs are handy. We love the recipe with rosemary, but feel free to substitute anything from your kitchen herb garden. Dill, tarragon, thyme or oregano would make this chicken perfect for any weeknight dinner. Broiled or grilled, this simple chicken recipe has been a favorite for years. Try it with your favorite herbs. —Recipe contributor Rebecca Sodergren, Centerville, Ohio
Chicken Foil PacketsThese herbed chicken foil packets are individually portioned and conveniently cooked in the oven, perfect for meal prep.
Herbed Balsamic Chicken
Total Time: 30 minutes Main Ingredients: Boneless chicken breast, balsamic vinegar, basil, chives, lemon, garlic Level: Beginner This dinner is proof that simple ingredients can create the most flavorful outcomes. Intensely flavorful balsamic vinegar is brightened up with lemon zest and fresh herbs and balanced out by extra virgin olive oil. Try serving the chicken with a fresh Caprese salad. Our kitchen is tiny and cramped, so we try to grill simple (but tasty) meals outside as often as possible during the summer months. Dried herbs work as well, but during the summer use fresh herbs for the best taste. —Recipe contributor Kelly Evans, Denton, Texas
Nutrition Facts
1 chicken thigh with 2 teaspoons sauce: 245 calories, 15g fat (3g saturated fat), 76mg cholesterol, 358mg sodium, 6g carbohydrate (5g sugars, 0 fiber), 21g protein. Diabetic Exchanges: 3 lean meat, 1-1/2 fat.
1 chicken thigh with 2 teaspoons sauce: 245 calories, 15g fat (3g saturated fat), 76mg cholesterol, 358mg sodium, 6g carbohydrate (5g sugars, 0 fiber), 21g protein. Diabetic Exchanges: 3 lean meat, 1-1/2 fat.
Total Time: 30 minutes Main Ingredients: Boneless chicken breast, balsamic vinegar, basil, chives, lemon, garlic Level: Beginner This dinner is proof that simple ingredients can create the most flavorful outcomes. Intensely flavorful balsamic vinegar is brightened up with lemon zest and fresh herbs and balanced out by extra virgin olive oil. Try serving the chicken with a fresh Caprese salad. Our kitchen is tiny and cramped, so we try to grill simple (but tasty) meals outside as often as possible during the summer months. Dried herbs work as well, but during the summer use fresh herbs for the best taste. —Recipe contributor Kelly Evans, Denton, Texas
Grilled Asian Chicken Pasta Salad
Total Time: 35 minutes + marinating Main Ingredients: Boneless chicken breast, sesame oil, soy sauce, ginger, garlic, angel hair pasta Level: Intermediate Pasta salad goes from a side dish to a filling entree with the addition of grilled chicken. While you can make this recipe up to a day ahead of time, we recommend grilling and slicing the chicken just before serving for the freshest flavor. This cool noodle salad makes a great casual one-bowl dinner or a perfect dish for a potluck or buffet. —Recipe contributor Sharon Tipton, Casselberry, Florida
Nutrition Facts
1-1/3 cups: 478 calories, 16g fat (3g saturated fat), 63mg cholesterol, 321mg sodium, 51g carbohydrate (6g sugars, 3g fiber), 32g protein.
1-1/3 cups: 478 calories, 16g fat (3g saturated fat), 63mg cholesterol, 321mg sodium, 51g carbohydrate (6g sugars, 3g fiber), 32g protein.
Total Time: 35 minutes + marinating Main Ingredients: Boneless chicken breast, sesame oil, soy sauce, ginger, garlic, angel hair pasta Level: Intermediate Pasta salad goes from a side dish to a filling entree with the addition of grilled chicken. While you can make this recipe up to a day ahead of time, we recommend grilling and slicing the chicken just before serving for the freshest flavor. This cool noodle salad makes a great casual one-bowl dinner or a perfect dish for a potluck or buffet. —Recipe contributor Sharon Tipton, Casselberry, Florida
Chicken Skewers
Total Time: 25 minutes + marinating Main Ingredients: Boneless chicken breast, olive oil, lemon juice, garlic, cherry tomatoes Level: Beginner For a barbecue appetizer or summer weeknight meal, assemble these skewers with chunks of chicken breast, garden-fresh zucchini, onions and tomatoes. The fresh citrus marinade gives everything a zesty flavor boost. Chicken skewers with tender chunks of chicken and garden-fresh veggies are easy to assemble and are always a hit at parties. —Recipe contributor Margaret Allen, Abingdon, Virginia
Nutrition Facts
1 skewer: 244 calories, 11g fat (2g saturated fat), 63mg cholesterol, 421mg sodium, 11g carbohydrate (6g sugars, 2g fiber), 25g protein. Diabetic Exchanges: 3 lean meat, 2 vegetable.
1 skewer: 244 calories, 11g fat (2g saturated fat), 63mg cholesterol, 421mg sodium, 11g carbohydrate (6g sugars, 2g fiber), 25g protein. Diabetic Exchanges: 3 lean meat, 2 vegetable.
Total Time: 25 minutes + marinating Main Ingredients: Boneless chicken breast, olive oil, lemon juice, garlic, cherry tomatoes Level: Beginner For a barbecue appetizer or summer weeknight meal, assemble these skewers with chunks of chicken breast, garden-fresh zucchini, onions and tomatoes. The fresh citrus marinade gives everything a zesty flavor boost. Chicken skewers with tender chunks of chicken and garden-fresh veggies are easy to assemble and are always a hit at parties. —Recipe contributor Margaret Allen, Abingdon, Virginia
Margherita Chicken
Total Time: 35 minutes + marinating Main Ingredients: Boneless chicken breast, balsamic vinaigrette, marinara sauce, basil, tomatoes Level: Intermediate When you're ready to make a restaurant-quality meal at home, this is the recipe you need. The quick marinade infuses the chicken with the most delicious balsamic flavor. At the same time, the fresh basil, tomato, artichoke and onion topping is only made more mouthwatering by a layer of melty mozzarella cheese. I've been making this dish for years, and when I saw the same dish on the menu at Olive Garden, I knew I had a winner. Fresh basil gets all the respect in this super supper—even forks will stand at attention when it hits the table. —Recipe contributor Judy Armstrong, Prairieville, Louisiana
Nutrition Facts
1 chicken breast: 273 calories, 8g fat (2g saturated fat), 98mg cholesterol, 606mg sodium, 10g carbohydrate (4g sugars, 3g fiber), 38g protein. Diabetic Exchanges: 5 lean meat, 1 vegetable, 1/2 fat.
1 chicken breast: 273 calories, 8g fat (2g saturated fat), 98mg cholesterol, 606mg sodium, 10g carbohydrate (4g sugars, 3g fiber), 38g protein. Diabetic Exchanges: 5 lean meat, 1 vegetable, 1/2 fat.
Total Time: 35 minutes + marinating Main Ingredients: Boneless chicken breast, balsamic vinaigrette, marinara sauce, basil, tomatoes Level: Intermediate When you're ready to make a restaurant-quality meal at home, this is the recipe you need. The quick marinade infuses the chicken with the most delicious balsamic flavor. At the same time, the fresh basil, tomato, artichoke and onion topping is only made more mouthwatering by a layer of melty mozzarella cheese. I've been making this dish for years, and when I saw the same dish on the menu at Olive Garden, I knew I had a winner. Fresh basil gets all the respect in this super supper—even forks will stand at attention when it hits the table. —Recipe contributor Judy Armstrong, Prairieville, Louisiana
Chicken with Citrus Chimichurri Sauce
Total Time: 30 minutes + marinating Main Ingredients: Boneless chicken breast, olive oil, fresh parsley, garlic Level: Beginner This citrus chimichurri sauce is the perfect combination of earthy and bright, with layers of citrus, herbs and garlic blended together. This spin on chimichurri goes as well with chicken as it does with steak and fish, making it the perfect marinade for any healthy grilled protein. Chimichurri is a green sauce from South America that goes with grilled meats. My citrus version brightens up grilled chicken, which gets its juiciness from brining. —Recipe contributor Tyffanie Perez, Springville, Utah
Nutrition Facts
1 chicken breast half with 2 tablespoons sauce: 427 calories, 31g fat (5g saturated fat), 94mg cholesterol, 279mg sodium, 1g carbohydrate (1g sugars, 0 fiber), 35g protein.
1 chicken breast half with 2 tablespoons sauce: 427 calories, 31g fat (5g saturated fat), 94mg cholesterol, 279mg sodium, 1g carbohydrate (1g sugars, 0 fiber), 35g protein.
Total Time: 30 minutes + marinating Main Ingredients: Boneless chicken breast, olive oil, fresh parsley, garlic Level: Beginner This citrus chimichurri sauce is the perfect combination of earthy and bright, with layers of citrus, herbs and garlic blended together. This spin on chimichurri goes as well with chicken as it does with steak and fish, making it the perfect marinade for any healthy grilled protein. Chimichurri is a green sauce from South America that goes with grilled meats. My citrus version brightens up grilled chicken, which gets its juiciness from brining. —Recipe contributor Tyffanie Perez, Springville, Utah
Bruschetta Chicken Wraps
Total Time: 30 minutes Main Ingredients: Boneless chicken breast, tomatoes, spinach, red onion, Parmesan cheese, fresh basil Level: Beginner Turn your favorite appetizer into a filling lunch or dinner by combining the flavors of bruschetta with freshly grilled chicken. Folded into a whole wheat wrap, it's the perfect handheld meal. As an Italian American, I love, love, love garlic, tomatoes and basil, all of which are musts for good bruschetta. This recipe was created in celebration of the first tomatoes to come out of our home garden this year. —Recipe contributor Gina Rine, Canfield, Ohio
Nutrition Facts
1 wrap: 330 calories, 10g fat (3g saturated fat), 75mg cholesterol, 569mg sodium, 25g carbohydrate (3g sugars, 3g fiber), 31g protein. Diabetic Exchanges: 3 lean meat, 2 starch, 1 fat.
1 wrap: 330 calories, 10g fat (3g saturated fat), 75mg cholesterol, 569mg sodium, 25g carbohydrate (3g sugars, 3g fiber), 31g protein. Diabetic Exchanges: 3 lean meat, 2 starch, 1 fat.
Total Time: 30 minutes Main Ingredients: Boneless chicken breast, tomatoes, spinach, red onion, Parmesan cheese, fresh basil Level: Beginner Turn your favorite appetizer into a filling lunch or dinner by combining the flavors of bruschetta with freshly grilled chicken. Folded into a whole wheat wrap, it's the perfect handheld meal. As an Italian American, I love, love, love garlic, tomatoes and basil, all of which are musts for good bruschetta. This recipe was created in celebration of the first tomatoes to come out of our home garden this year. —Recipe contributor Gina Rine, Canfield, Ohio
How to Grill Chicken BreastsLearn how to grill chicken breast for the easiest summer dinner. The days of dull, dry chicken are over.
Spice-Rubbed Chicken Thighs
Total Time: 20 minutes Main Ingredients: Boneless chicken thighs, garlic powder, onion powder, oregano, turmeric, paprika, chili powder Level: Beginner Head to the spice cupboard for this recipe! With an ingredients list including garlic powder, paprika and chili powder, you likely have everything you need for this flavorful spice-rubbed chicken. There's no marinating needed, so it's a perfect last-minute meal. For our must-have meal, we roast chicken using bone-in, skin-on thighs. This version without skin and bones has a zesty rub of turmeric, paprika and chili powder. —Recipe contributor Bill Staley, Monroeville, Pennsylvania
Nutrition Facts
1 chicken thigh: 169 calories, 8g fat (2g saturated fat), 76mg cholesterol, 460mg sodium, 1g carbohydrate (0 sugars, 0 fiber), 21g protein. Diabetic Exchanges: 3 lean meat.
1 chicken thigh: 169 calories, 8g fat (2g saturated fat), 76mg cholesterol, 460mg sodium, 1g carbohydrate (0 sugars, 0 fiber), 21g protein. Diabetic Exchanges: 3 lean meat.
Total Time: 20 minutes Main Ingredients: Boneless chicken thighs, garlic powder, onion powder, oregano, turmeric, paprika, chili powder Level: Beginner Head to the spice cupboard for this recipe! With an ingredients list including garlic powder, paprika and chili powder, you likely have everything you need for this flavorful spice-rubbed chicken. There's no marinating needed, so it's a perfect last-minute meal. For our must-have meal, we roast chicken using bone-in, skin-on thighs. This version without skin and bones has a zesty rub of turmeric, paprika and chili powder. —Recipe contributor Bill Staley, Monroeville, Pennsylvania
Tropical Chicken Cauliflower Rice Bowls
Total Time: 50 minutes + marinating Main Ingredients: Boneless chicken breast, pineapple, Greek yogurt, cauliflower Level: Intermediate These pineapple and chicken rice bowls cut the carbs by using riced cauliflower instead of traditional rice. Turn this from a weekend meal to a quick weeknight dish by using pre-riced cauliflower and making your marinade the night before. This tropical favorite is a delicious and healthy dinner with tons of flavor! You can substitute regular rice for the cauliflower rice if desired. —Recipe contributor Bethany DiCarlo, Harleysville, Pennsylvania
Nutrition Facts
1 serving: 325 calories, 10g fat (3g saturated fat), 100mg cholesterol, 529mg sodium, 22g carbohydrate (15g sugars, 4g fiber), 38g protein. Diabetic Exchanges: 5 lean meat, 1 fruit, 1 vegetable, 1 fat.
1 serving: 325 calories, 10g fat (3g saturated fat), 100mg cholesterol, 529mg sodium, 22g carbohydrate (15g sugars, 4g fiber), 38g protein. Diabetic Exchanges: 5 lean meat, 1 fruit, 1 vegetable, 1 fat.
Total Time: 50 minutes + marinating Main Ingredients: Boneless chicken breast, pineapple, Greek yogurt, cauliflower Level: Intermediate These pineapple and chicken rice bowls cut the carbs by using riced cauliflower instead of traditional rice. Turn this from a weekend meal to a quick weeknight dish by using pre-riced cauliflower and making your marinade the night before. This tropical favorite is a delicious and healthy dinner with tons of flavor! You can substitute regular rice for the cauliflower rice if desired. —Recipe contributor Bethany DiCarlo, Harleysville, Pennsylvania
Chicken with Peach-Avocado Salsa
Total Time: 30 minutes Main Ingredients: Boneless chicken breast, peaches, avocado, sweet red pepper Level: Beginner This grilled chicken packs in all the flavors of summer. Trust us: You'll want to make a double batch of the peach and avocado salsa to scoop up and enjoy with chips, salads or just a spoon! This super fresh dinner is pure summer—juicy peaches, creamy avocado, grilled chicken and a kick of hot sauce and lime. To get it on the table even quicker, make the salsa ahead. —Recipe contributor Shannon Roum, Cudahy, Wisconsin
Nutrition Facts
1 chicken breast half with 1/2 cup salsa: 265 calories, 9g fat (2g saturated fat), 94mg cholesterol, 536mg sodium, 9g carbohydrate (4g sugars, 3g fiber), 36g protein. Diabetic Exchanges: 5 lean meat, 1 fat, 1/2 starch.
1 chicken breast half with 1/2 cup salsa: 265 calories, 9g fat (2g saturated fat), 94mg cholesterol, 536mg sodium, 9g carbohydrate (4g sugars, 3g fiber), 36g protein. Diabetic Exchanges: 5 lean meat, 1 fat, 1/2 starch.
Total Time: 30 minutes Main Ingredients: Boneless chicken breast, peaches, avocado, sweet red pepper Level: Beginner This grilled chicken packs in all the flavors of summer. Trust us: You'll want to make a double batch of the peach and avocado salsa to scoop up and enjoy with chips, salads or just a spoon! This super fresh dinner is pure summer—juicy peaches, creamy avocado, grilled chicken and a kick of hot sauce and lime. To get it on the table even quicker, make the salsa ahead. —Recipe contributor Shannon Roum, Cudahy, Wisconsin
Chicken Souvlaki
Total Time: 30 minutes + marinating Main Ingredients: Boneless chicken breast, lemons, olive oil, garlic, oregano Level: Beginner This healthy Mediterranean dinner takes 30 minutes and is infused with the most wonderful fresh lemon and herb flavors. If you don't have skewers, cook the meat and vegetables in a grill pan or under the broiler on a baking sheet. This is a favorite at our house, especially in summer. A quick trip to the market for a few ingredients results in gourmet-style Greek sandwiches that we often enjoy outdoors by the grill. Of course, a simple Greek salad on the side is a nice addition. —Recipe contributor Becky Drees, Pittsfield, Massachusetts
Nutrition Facts
1 pita: 369 calories, 8g fat (2g saturated fat), 90mg cholesterol, 462mg sodium, 34g carbohydrate (2g sugars, 1g fiber), 37g protein. Diabetic Exchanges: 5 lean meat, 2 starch, 1 fat.
1 pita: 369 calories, 8g fat (2g saturated fat), 90mg cholesterol, 462mg sodium, 34g carbohydrate (2g sugars, 1g fiber), 37g protein. Diabetic Exchanges: 5 lean meat, 2 starch, 1 fat.
Total Time: 30 minutes + marinating Main Ingredients: Boneless chicken breast, lemons, olive oil, garlic, oregano Level: Beginner This healthy Mediterranean dinner takes 30 minutes and is infused with the most wonderful fresh lemon and herb flavors. If you don't have skewers, cook the meat and vegetables in a grill pan or under the broiler on a baking sheet. This is a favorite at our house, especially in summer. A quick trip to the market for a few ingredients results in gourmet-style Greek sandwiches that we often enjoy outdoors by the grill. Of course, a simple Greek salad on the side is a nice addition. —Recipe contributor Becky Drees, Pittsfield, Massachusetts
Chipotle Chicken
Total Time: 35 minutes + marinating and resting Main Ingredients: Boneless chicken thighs, brown sugar, oil, chipotle pepper in adobo sauce, garlic Level: Beginner Serve this spicy, smoky chicken in burritos, over rice or on top of a hearty green salad. It can even be frozen and reheated later, so you always have a healthy chicken option ready to go. Enjoy Chipotle's smoky, savory chicken from the comfort of your home with this spot-on recipe. I like to prep the protein ahead, reheat it in a skillet until slightly crisp, then toss it into tacos, bowls and burritos. —Recipe contributor Kim Tower, Danville, California
Nutrition Facts
4 ounces cooked chicken: 284 calories, 15g fat (4g saturated fat), 113mg cholesterol, 297mg sodium, 4g carbohydrate (3g sugars, 0 fiber), 32g protein. Diabetic Exchanges: 4 lean meat, 2 fat.
4 ounces cooked chicken: 284 calories, 15g fat (4g saturated fat), 113mg cholesterol, 297mg sodium, 4g carbohydrate (3g sugars, 0 fiber), 32g protein. Diabetic Exchanges: 4 lean meat, 2 fat.
Total Time: 35 minutes + marinating and resting Main Ingredients: Boneless chicken thighs, brown sugar, oil, chipotle pepper in adobo sauce, garlic Level: Beginner Serve this spicy, smoky chicken in burritos, over rice or on top of a hearty green salad. It can even be frozen and reheated later, so you always have a healthy chicken option ready to go. Enjoy Chipotle's smoky, savory chicken from the comfort of your home with this spot-on recipe. I like to prep the protein ahead, reheat it in a skillet until slightly crisp, then toss it into tacos, bowls and burritos. —Recipe contributor Kim Tower, Danville, California
Orange Apricot Couscous Chicken
Total Time: 40 minutes + marinating Main Ingredients: Boneless chicken breast, yogurt, orange juice, garlic, curry powder Level: Intermediate Fluffy couscous and cool, creamy yogurt sauce make these orange-infused chicken kabobs a complete meal. For a sweet and savory appetizer, serve the kabobs with the yogurt sauce on the side for dipping. I love all the bright flavors in this recipe. The orange juice, curry powder, feta and mint really jazz up the rest of the ingredients! Once the ingredients are assembled, this recipe comes together in no time. Large cubed peaches or nectarines can be used instead of apricots. —Recipe contributor Margee Berry, White Salmon, Washington
Nutrition Facts
1 skewer with 1/2 cup couscous and 5 teaspoons yogurt sauce: 312 calories, 5g fat (2g saturated fat), 50mg cholesterol, 266mg sodium, 44g carbohydrate (11g sugars, 7g fiber), 25g protein. Diabetic Exchanges: 3 starch, 3 lean meat.
1 skewer with 1/2 cup couscous and 5 teaspoons yogurt sauce: 312 calories, 5g fat (2g saturated fat), 50mg cholesterol, 266mg sodium, 44g carbohydrate (11g sugars, 7g fiber), 25g protein. Diabetic Exchanges: 3 starch, 3 lean meat.
Total Time: 40 minutes + marinating Main Ingredients: Boneless chicken breast, yogurt, orange juice, garlic, curry powder Level: Intermediate Fluffy couscous and cool, creamy yogurt sauce make these orange-infused chicken kabobs a complete meal. For a sweet and savory appetizer, serve the kabobs with the yogurt sauce on the side for dipping. I love all the bright flavors in this recipe. The orange juice, curry powder, feta and mint really jazz up the rest of the ingredients! Once the ingredients are assembled, this recipe comes together in no time. Large cubed peaches or nectarines can be used instead of apricots. —Recipe contributor Margee Berry, White Salmon, Washington
Grilled Brown Sugar-Mustard Chicken
Total Time: 20 minutes Main Ingredients: Boneless chicken breast, mustard, brown sugar Level: Beginner Dijon mustard, brown sugar and a couple of seasonings are all you need to turn plain chicken thighs into a delicious meal. Pair them with sauteed zucchini and potato wedges for a healthy, balanced dinner. I came up with this recipe in college and it's been a household staple ever since. It's a snap to throw together with ingredients I have on hand. —Recipe contributor Kendra Doss, Colorado Springs, Colorado Healthy Grilled Chicken FAQ What makes grilled chicken healthy? Chicken, especially skinless chicken breast, is high in protein and low in fat and calories. By grilling chicken, you can often get away with using less oil than other cooking methods, keeping the calories and fat content low. What healthy sides can I serve with grilled chicken? Grilled chicken is incredibly versatile and goes well with everything from spaghetti squash to roasted Brussels sprouts, grilled zucchini, cucumber salad and more. How do I know when chicken is done cooking? The best way to tell if your chicken is done cooking is by using a meat thermometer in the thickest part of the chicken. According to the United States Department of Agriculture, the internal temperature of chicken should be a minimum of 165°F.
Nutrition Facts
1 chicken thigh with 1-1/2 teaspoons mustard mixture: 224 calories, 9g fat (2g saturated fat), 76mg cholesterol, 597mg sodium, 13g carbohydrate (9g sugars, 1g fiber), 22g protein. Diabetic Exchanges: 3 lean meat, 1 starch.
1 chicken thigh with 1-1/2 teaspoons mustard mixture: 224 calories, 9g fat (2g saturated fat), 76mg cholesterol, 597mg sodium, 13g carbohydrate (9g sugars, 1g fiber), 22g protein. Diabetic Exchanges: 3 lean meat, 1 starch.
Total Time: 20 minutes Main Ingredients: Boneless chicken breast, mustard, brown sugar Level: Beginner Dijon mustard, brown sugar and a couple of seasonings are all you need to turn plain chicken thighs into a delicious meal. Pair them with sauteed zucchini and potato wedges for a healthy, balanced dinner. I came up with this recipe in college and it's been a household staple ever since. It's a snap to throw together with ingredients I have on hand. —Recipe contributor Kendra Doss, Colorado Springs, Colorado Healthy Grilled Chicken FAQ What makes grilled chicken healthy? Chicken, especially skinless chicken breast, is high in protein and low in fat and calories. By grilling chicken, you can often get away with using less oil than other cooking methods, keeping the calories and fat content low. What healthy sides can I serve with grilled chicken? Grilled chicken is incredibly versatile and goes well with everything from spaghetti squash to roasted Brussels sprouts, grilled zucchini, cucumber salad and more. How do I know when chicken is done cooking? The best way to tell if your chicken is done cooking is by using a meat thermometer in the thickest part of the chicken. According to the United States Department of Agriculture, the internal temperature of chicken should be a minimum of 165°F.
