What is a healthy chicken dinner recipe?

Dr. Andrea Pennington, MD
Integrative Medicine
Grilled chicken with asparagus is both healthy and delicious. Here's a recipe to try: Heat 1/2 tablespoon of oil with 1/4 teaspoon of ground ginger in a non-stick pan. Add 14 oz skinless chicken thigh. Stir constantly for 5 minutes. Remove chicken from pan. Add 1/2 tablespoon of oil to pan. When heated, add a bunch of asparagus with woody bases removed. Stir fry for 2 minutes. Add 2 green onions and 8 fresh mushrooms sliced. Stir constantly for 1 to 2 minutes. Return chicken to pan. Cook 3 minutes and serve.
Sari Greaves
Nutrition & Dietetics
Try this healthy chicken dinner recipe:

Most of the ingredients for the sauce can be found in the ethnic food section of your grocery store.

  • 1 cup whole-wheat flour
  • 2 cups whole wheat panko breadcrumbs
  • 4 large egg whites
  • 12 ounces boneless, skinless chicken breast, cut into 1-inch cubes
  • 4 cups broccoli florets
  • 3/4 cup low-fat Asian Stir-fry sauce
  • 3 packets Truvia
  • 3 tablespoons rice vinegar
  • 2 teaspoons chili garlic sauce
  • 2 tablespoons sesame seeds, toasted
  • PAM spray
  • Preheat oven to 450 degrees. Spray a foil-lined baking sheet with cooking spray.
  • Put the flour in a shallow dish. Put the panko in another shallow dish. In a bowl, beat the egg whites with a whisk until they are foamy. Working in batches, dredge the chicken in the flour, shaking off any excess. Coat the chicken in the egg whites and then toss it in the panko.
  • Arrange chicken on foil sheet and bake until the breading is golden & crispy and the chicken is cooked through, about 10 minutes.
  • Steam the broccoli in microwave according to package directions.
  • In a large bowl, combine the stir-fry sauce, Truvia, rice vinegar, and chili-garlic sauce. Add the cooked chicken to the bowl, and toss gently. Sprinkle the sesame seeds over the chicken, and serve with steamed broccoli.
To toast sesame seeds, place on a heated non-stick pan over medium heat for 3-4 minutes. Stir seeds until golden brown. Watch carefully to prevent burning.

Makes 4 servings: Per serving: 310 calories
No need to give up delicious classics like Chicken Parmesan if you have diabetes. This low carb version uses a mixture of whole wheat breadcrumbs, ground almonds and Parmesan cheese to coat chicken breasts that are baked, not fried, so that they're crispy on the outside and moist on the inside. Round out this low carb recipe with fresh  steamed vegetables.

Oven Fried Parmesan Chicken

6 oz plain whole milk yogurt
1/4 cup fresh lemon juice
1-1/2 tbsp dijon mustard
1 tsp minced garlic
1/2 tsp dried oregano leaves
8 boneless skinless chicken breasts
1 cup whole wheat breadcrumbs
1/4 cup grated Parmesan cheese
2 tbsp melted butter
1 cup ground almonds

  • Rinse chicken under cool water. Pat dry with paper towels and place in large dish.
  • In mixing bowl, combine yogurt, lemon juice, mustard, garlic, and oregano.
  • Pour mixture over chicken, turning to coat. Cover and marinate 2 hours, or overnight.
  • Drain marinade from chicken. Discard marinade.
  • Lightly coat baking sheet with nonstick cooking spray.
  • Combine breadcrumbs, ground almonds, and cheese. Coat chicken with mixture.
  • Place chicken on tray, cover and refrigerate 1 hour.
  • Preheat oven to 350°F.
  • Drizzle melted butter over chicken; bake 45 - 60 minutes, or until juices run clear when pierced with fork.

Makes 8 servings

Amount Per Serving  

Calories 286.3
Total Carbs 8.6g
Dietary Fiber 1.8g
Sugars 3.6g
Total Fat 13.1g
Saturated Fat 4.5g
Unsaturated Fat 8.6g
Potassium 32.5g
Protein 32.5g
Sodium 295.7mg

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Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.