15 Healthy Chicken Dinner Recipes Under 400 Calories

Healthy chicken dinner recipes under 400 calories can be both flavorful and satisfying. Some excellent options include Grilled Lemon Herb Chicken Skewers, One-Pan Chicken and Veggie Stir-Fry, and Spicy Chicken Tacos With Avocado Salsa. Cooking methods such as baking, grilling, and stir-frying enhance the taste without adding excess calories. Pairing chicken with nutritious vegetables or healthy grains results in balanced meals. Discovering more delightful recipes can lead to a delectable culinary experience.

Grilled Lemon Herb Chicken Skewers

Grilled Lemon Herb Chicken Skewers are a delightful and nutritious dish that combines the flavors of fresh herbs and zesty lemon, making it an ideal meal for those looking to enjoy a healthy yet satisfying dinner.

With a preparation time of just 20 minutes and a cooking time of 10 minutes, these skewers are perfect for a quick weeknight dinner or a gathering with family and friends. Not only are they low in calories, but they also pack a punch of flavor, making them an excellent choice for anyone looking to maintain a healthy lifestyle without sacrificing taste.

Ingredients:

• 1 lb boneless, skinless chicken breast, cut into 1-inch cubes
• 3 tablespoons olive oil
• Juice and zest of 2 lemons
• 3 cloves garlic, minced
• 1 tablespoon fresh rosemary, chopped
• 1 tablespoon fresh thyme, chopped
• Salt and pepper to taste
• Skewers (if using wooden skewers, soak them in water for 30 minutes before using)

Cooking Steps:

1. In a bowl, whisk together the olive oil, lemon juice, lemon zest, minced garlic, chopped rosemary, and thyme. Season with salt and pepper.
2. Add the chicken cubes to the marinade, ensuring they are well-coated. Cover and refrigerate for at least 30 minutes, or up to 2 hours for more flavor.
3. Preheat your grill to medium-high heat.
4. Thread the marinated chicken onto the skewers, ensuring you leave a little space between each piece for even cooking.
5. Place the skewers on the grill and cook for about 10 minutes, turning occasionally, until the chicken is cooked through and has nice grill marks.
6. Remove from the grill and let rest for a couple of minutes before serving.

Variations and Tips:

• Vegetable Addition: Add bell peppers, zucchini, or cherry tomatoes to the skewers for added color and flavor.
• Infuse Different Flavors: Experiment with different herbs, such as basil or oregano, for a unique twist on the dish.
• Serving Suggestions: Serve the skewers with a side of quinoa or a fresh green salad to keep the meal light and healthy.
• Make it Spicy: Add a pinch of red pepper flakes to the marinade for a bit of heat.
• Leftover Chicken: Use any leftover grilled chicken skewers in salads or wraps for a quick and healthy lunch option.

Zucchini Noodles With Chicken and Pesto

Zucchini noodles with chicken and pesto is a revitalizing, low-carb dish that combines the lightness of zucchini noodles with the savory flavor of tender chicken and vibrant pesto sauce.

It’s ideal for those looking to enjoy a healthy, filling meal without exceeding 400 calories, making it perfect for weight-conscious diners or anyone wanting to incorporate more vegetables into their diet.

With a total preparation and cooking time of about 30 minutes, this dish can easily fit into a busy weeknight meal plan.

Ingredients:

• 2 medium zucchinis
• 1 tablespoon olive oil
• 1 pound boneless, skinless chicken breast, cut into strips
• Salt and pepper to taste
• 1/2 cup pesto sauce (store-bought or homemade)
• 1/4 cup cherry tomatoes, halved
• 2 tablespoons grated Parmesan cheese (optional)
• Fresh basil leaves for garnish (optional)

Cooking Instructions:

1. Prepare the Zoodles: Use a spiralizer or a vegetable peeler to create noodles from the zucchinis. Set aside.
2. Cook the Chicken: In a large skillet, heat the olive oil over medium-high heat. Season the chicken strips with salt and pepper. Add the chicken to the skillet and cook for about 5-7 minutes, or until the chicken is browned and cooked through. Stir occasionally to confirm even cooking.
3. Combine the Ingredients: Once the chicken is cooked, add the zucchini noodles to the skillet. Cook for an additional 2-3 minutes, tossing gently to combine, until the zucchini is just tender but still al dente.
4. Add Pesto: Remove the skillet from heat and stir in the pesto sauce until everything is well coated.
5. Serve: Divide the zucchini noodles with chicken and pesto into bowls, and top with cherry tomatoes and a sprinkle of Parmesan cheese if desired. Garnish with fresh basil leaves.

Variations and Tips:

• Protein Variation: Substitute chicken with shrimp, turkey, or tofu for a different protein option.
• Vegetable Additions: Boost your veggie intake by adding sautéed bell peppers, spinach, or mushrooms to the mix.
• Pasta Lovers: If you want to add a bit of whole grain, you can serve the zoodles alongside a small portion of whole wheat pasta.
• Make It Creamy: For a richer flavor, stir in a tablespoon of cream cheese or Greek yogurt to the pesto before mixing it with the chicken and zoodles.
• Storage: Leftovers can be stored in an airtight container in the refrigerator for up to 2 days. Reheat gently on the stove or in the microwave.

One-Pan Chicken and Veggie Stir-Fry

One-Pan Chicken and Veggie Stir-Fry is a quick and nutritious meal perfect for busy weeknights or anyone looking to maintain a healthy diet without sacrificing flavor.

With a preparation time of just 10 minutes and a cooking time of 15 minutes, this dish makes it easy to whip up a wholesome dinner in under 30 minutes.

This stir-fry is bursting with vibrant vegetables and lean protein, making it an ideal option for families, individuals, or meal preppers wanting to stay under 400 calories.

Ingredients

• 1 pound boneless, skinless chicken breast, cut into thin strips
• 2 tablespoons low-sodium soy sauce
• 1 tablespoon cornstarch
• 1 tablespoon olive oil
• 2 cups mixed vegetables (bell peppers, broccoli, carrots, snap peas)
• 3 cloves garlic, minced
• 1 teaspoon ginger, minced
• 1 tablespoon sesame oil (optional)
• Salt and pepper to taste
• Cooked brown rice or quinoa (optional, for serving)

Cooking Steps

1. In a medium bowl, combine the chicken strips, soy sauce, and cornstarch, mixing well to coat the chicken evenly. Let marinate for about 10 minutes while you prepare the vegetables.
2. Heat the olive oil in a large skillet or wok over medium-high heat.
3. Add the marinated chicken to the pan and cook for about 5-7 minutes until golden brown and cooked through, stirring occasionally to guarantee even cooking.
4. Add the garlic and ginger to the pan, stirring for about 30 seconds until fragrant.
5. Toss in the mixed vegetables and stir-fry for an additional 3-5 minutes until the veggies are tender but still crisp.
6. Drizzle with sesame oil (if using) and season with salt and pepper to taste. Serve hot over cooked brown rice or quinoa if desired.

Variations and Tips

• Feel free to customize the vegetable mix based on your preference or what’s in season, such as zucchini, mushrooms, or spinach.
• For added protein, consider incorporating tofu or shrimp.
• To make it spicier, add some crushed red pepper flakes or sriracha.
• Remember to prep all your ingredients before starting, as stir-frying requires quick cooking and can go fast!
• Store leftovers in an airtight container in the refrigerator for up to three days for a quick reheatable lunch option.

Spicy Chicken Tacos With Avocado Salsa

Spicy chicken tacos with avocado salsa are a delicious, vibrant meal that packs a punch of flavor while staying healthy and under 400 calories. This dish is perfect for anyone looking for a quick and satisfying dinner option, especially if you’re hosting friends or family who appreciate spicy cuisine.

With a preparation time of just 30 minutes, you’ll have a delightful dinner ready in no time!

Ingredients:

• 1 pound boneless, skinless chicken breasts
• 1 tablespoon olive oil
• 1 teaspoon chili powder
• 1 teaspoon cumin
• 1/2 teaspoon paprika
• 1/2 teaspoon garlic powder
• Salt and pepper to taste
• 8 small corn tortillas
• 1 ripe avocado, diced
• 1/4 cup red onion, finely chopped
• 1 lime, juiced
• 1/4 cup fresh cilantro, chopped
• 1 jalapeño, finely chopped (optional for extra heat)

Cooking Steps:

1. Prepare the chicken: In a bowl, combine olive oil, chili powder, cumin, paprika, garlic powder, salt, and pepper. Add the chicken breasts and toss to coat evenly.

Let it marinate for at least 10 minutes.

2. Cook the chicken: Heat a grill pan or skillet over medium-high heat. Cook the chicken for about 6-7 minutes on each side or until fully cooked and the internal temperature reaches 165°F (75°C).

Remove from heat and let it rest for a few minutes before slicing.

3. Make the avocado salsa: In a bowl, combine diced avocado, red onion, lime juice, cilantro, jalapeño (if using), and a pinch of salt.

Gently mix to combine.

4. Warm the tortillas: In a dry skillet, heat the corn tortillas for about 30 seconds on each side until they are warm and pliable.

5. Assemble the tacos: Slice the cooked chicken into strips and place them on warmed tortillas.

Top each taco generously with the avocado salsa.

6. Serve and enjoy: Garnish with additional cilantro if desired and serve with lime wedges on the side for an extra squeeze of freshness.

Variations and Tips:

• For a vegetarian option, substitute chicken with grilled zucchini or black beans.
• To make it spicier, increase the amount of chili powder or add sliced jalapeños on top of the tacos.
• Consider adding other toppings such as shredded lettuce, diced tomatoes, or a drizzle of Greek yogurt for added creaminess.
• These tacos can be served with a side of black beans or a light salad to make for a more filling meal.

Lemon Garlic Chicken With Asparagus

Lemon Garlic Chicken with Asparagus is a light and flavorful dish that is perfect for anyone looking to enjoy a healthy meal without sacrificing taste.

This dish features tender chicken breast marinated in zesty lemon juice and minced garlic, paired with vibrant asparagus, making it an ideal choice for a weeknight dinner or a weekend meal prep.

With a preparation time of just 15 minutes and a cooking time of approximately 25 minutes, you can have a delicious dinner on the table in no time, all while keeping it under 400 calories!

Ingredients:

• 2 boneless, skinless chicken breasts
• 1 bunch of asparagus, trimmed
• 2 tablespoons olive oil
• 3 cloves garlic, minced
• Juice and zest of 1 lemon
• 1 teaspoon dried thyme
• Salt and pepper to taste
• Lemon wedges, for serving (optional)

Cooking Steps:

1. Marinate the Chicken:

• In a small bowl, combine olive oil, minced garlic, lemon juice, lemon zest, dried thyme, salt, and pepper. Mix well.
• Place the chicken breasts in a resealable plastic bag or bowl, pour the marinade over the chicken, and guarantee it’s well coated. Marinate in the refrigerator for at least 30 minutes, or up to 2 hours for better flavor.

Preheat the Oven:

• Preheat your oven to 400°F (200°C).

Prepare the Asparagus:

• While the chicken marinates, prepare the asparagus by placing it on a baking sheet. Drizzle with olive oil, sprinkle with salt and pepper, and toss to coat lightly.

Bake the Chicken and Asparagus:

• Remove the chicken from the marinade and place it on the baking sheet with the asparagus. Bake for 20-25 minutes, or until the chicken is cooked through (internal temperature of 165°F or 75°C) and the asparagus is tender-crisp.

Serve:

• Slice the chicken and serve alongside the roasted asparagus. Squeeze fresh lemon juice over the top and garnish with lemon wedges if desired.

Variations and Tips:

• Add Vegetables: Feel free to add other vegetables like cherry tomatoes or bell peppers to the baking sheet for extra nutrition and color.
• Herb Swap: Substitute thyme with rosemary or oregano for a different flavor profile.
• Grill Option: For a smoky flavor, grill the marinated chicken instead of baking it. Just add the asparagus to the grill during the last 5-7 minutes of cooking.
• Meal Prep: This dish can be prepared in advance and stored in the refrigerator for up to 3 days. Reheat in the microwave or on the stovetop for a quick meal.
• Gluten-Free and Low-Carb: This recipe is naturally gluten-free and low in carbs, making it suitable for a variety of dietary preferences.

Honey Mustard Glazed Chicken Breast

SAVE IT

Honey Mustard Glazed Chicken Breast is a delicious and healthy dish that combines the sweetness of honey with the tanginess of mustard to create a flavorful glaze for tender chicken breasts.

This dish is perfect for those looking to enjoy a satisfying dinner without exceeding 400 calories, making it ideal for anyone trying to maintain a balanced diet or simply looking for a lighter meal option.

With a preparation time of approximately 30 minutes, you can easily whip this up for a weeknight dinner or impress guests with minimal effort.

Ingredients

• 4 boneless, skinless chicken breasts (about 4 oz each)
• ¼ cup honey
• ¼ cup Dijon mustard
• 2 tablespoons olive oil
• 1 tablespoon apple cider vinegar
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• Salt and pepper to taste
• Fresh parsley for garnish (optional)

Cooking Steps

1. Preheat your oven to 375°F (190°C).
2. In a small bowl, whisk together honey, Dijon mustard, olive oil, apple cider vinegar, garlic powder, onion powder, salt, and pepper until well combined.
3. Place the chicken breasts in a baking dish, and pour the honey mustard mixture over the chicken, making sure to coat each breast evenly.
4. Bake in the preheated oven for 20-25 minutes or until the chicken is cooked through and reaches an internal temperature of 165°F (74°C).
5. During the last 5 minutes of baking, turn on the broiler to caramelize the glaze slightly for an even more flavorful finish.
6. Remove the chicken from the oven, let it rest for a few minutes, then slice and serve with your choice of vegetables or a side salad. Garnish with fresh parsley if desired.

Variations and Tips

• For a spicy kick, add a teaspoon of cayenne pepper or sriracha to the glaze.
• Consider marinating the chicken in the honey mustard sauce for 30 minutes to 2 hours before cooking for enhanced flavor.
• Serve with brown rice, quinoa, or steamed vegetables for a complete nutritious meal.
• If you don’t have apple cider vinegar, you can substitute it with lemon juice for a similar tangy flavor.
• This recipe can also be grilled; just marinate the chicken in the glaze and cook on medium heat for about 6-8 minutes per side or until fully cooked.

Baked Cajun Chicken With Roasted Vegetables

Baked Cajun Chicken with Roasted Vegetables is a vibrant and flavor-packed dish that is perfect for those looking to enjoy a healthy meal without sacrificing taste. Ideal for busy weeknights, this dish can be prepared in under 30 minutes and offers a well-balanced option for family dinners or meal prep for the week ahead.

The Cajun seasoning not only adds a lovely kick but also brings together the succulent chicken and colorful roasted vegetables in a delightful harmony.

Ingredients:

• 4 boneless, skinless chicken breasts
• 2 tablespoons Cajun seasoning
• 1 tablespoon olive oil
• 1 red bell pepper, chopped
• 1 yellow bell pepper, chopped
• 1 zucchini, sliced
• 1 red onion, cut into wedges
• 1 cup cherry tomatoes
• Salt and pepper to taste
• Fresh parsley for garnish (optional)

Cooking Instructions:

1. Preheat your oven to 400°F (200°C).
2. In a small bowl, mix the Cajun seasoning with olive oil. Coat the chicken breasts evenly with the mixture.
3. On a large baking sheet, arrange the chicken breasts in the center. Surround them with the chopped bell peppers, zucchini, red onion, and cherry tomatoes. Drizzle with a bit more olive oil and season with salt and pepper to taste.
4. Bake in the preheated oven for 20-25 minutes, or until the chicken is fully cooked and reaches an internal temperature of 165°F (75°C). The vegetables should be tender and slightly caramelized.
5. Remove from the oven and let the chicken rest for about 5 minutes before slicing.
6. Serve the chicken alongside the roasted vegetables, garnished with fresh parsley if desired.

Variations and Tips:

• For a spicier kick, add some sliced jalapeños or a sprinkle of red pepper flakes to the vegetables.
• If you prefer, swap out the vegetables for your favorites such as broccoli, asparagus, or carrots.
• This dish can be made in advance and is great for meal prep; simply store the chicken and vegetables separately in airtight containers in the fridge.
• Consider serving the chicken and vegetables over a bed of quinoa or brown rice for a heartier meal under 400 calories.

Mediterranean Chicken Salad

Mediterranean Chicken Salad is a vibrant and invigorating dish perfect for those looking for a light yet satisfying meal. Ideal for lunch or dinner, this salad combines the lean protein of grilled chicken with a medley of colorful vegetables and zesty dressing, making it a healthy option to indulge in without exceeding 400 calories.

The preparation time for this dish is approximately 30 minutes, making it easy to whip up even on busy weeknights.

Ingredients:

• 2 boneless, skinless chicken breasts
• 1 tablespoon olive oil
• 1 teaspoon dried oregano
• Salt and pepper to taste
• 4 cups mixed greens (spinach, arugula, or romaine)
• 1 cup cherry tomatoes, halved
• 1 cucumber, diced
• 1/2 red onion, thinly sliced
• 1/3 cup Kalamata olives, pitted and halved
• 1/2 cup feta cheese, crumbled
• Juice of 1 lemon
• 1 tablespoon red wine vinegar

Cooking Steps:

1. Prepare the Chicken: Preheat the grill or a grill pan over medium-high heat. Rub the chicken breasts with olive oil, oregano, salt, and pepper.
2. Grill the Chicken: Grill the chicken for about 6-7 minutes per side until cooked through and juices run clear. Internal temperature should reach 165°F. Remove from the grill and let it rest for a few minutes.
3. Mix the Salad: In a large bowl, combine mixed greens, cherry tomatoes, cucumber, red onion, Kalamata olives, and feta cheese.
4. Dress the Salad: In a small bowl, whisk together lemon juice and red wine vinegar. Pour over the salad and toss gently to combine.
5. Slice the Chicken: Once the chicken has rested, slice it into strips and lay it over the salad. Serve immediately.

Variations & Tips:

• Protein Options: You can substitute grilled shrimp or chickpeas for the chicken if desired.
• Dressing Alternatives: Add a tablespoon of tahini or Greek yogurt to the dressing for a creamier texture.
• Add Crunch: For extra texture, add toasted pine nuts or sunflower seeds.
• Meal Prep: This salad can be prepped in advance; just keep the dressing separate until you’re ready to eat to keep the greens crisp.
• Herbs: Fresh herbs like parsley or basil can enhance the flavor – feel free to add them for an aromatic touch.

Enjoy your Mediterranean Chicken Salad as a healthy, colorful, and fulfilling meal option!

Chicken Fajita Quinoa Bowl

The Chicken Fajita Quinoa Bowl is a vibrant and nutritious dish that combines tender chicken, colorful bell peppers, and fluffy quinoa, all seasoned with classic fajita spices. This meal is ideal for busy weeknights or for those looking to maintain a healthy diet without sacrificing flavor.

In just around 30 minutes, you can whip up a wholesome and satisfying dinner that packs in protein, fiber, and an array of vitamins. Perfect for meal prep, this dish is both filling and customizable, catering to varied taste preferences.

Ingredients:

• 1 pound boneless, skinless chicken breasts, cubed
• 1 cup quinoa, rinsed and drained
• 2 cups low-sodium chicken broth or water
• 1 bell pepper (red, yellow, or green), sliced
• 1 medium onion, sliced
• 2 tablespoons olive oil
• 1 tablespoon fajita seasoning (store-bought or homemade)
• Salt and pepper to taste
• Fresh cilantro or parsley for garnish (optional)
• Lime wedges for serving (optional)

Cooking Instructions:

1. Begin by cooking the quinoa. In a medium saucepan, combine the rinsed quinoa and chicken broth. Bring to a boil, then reduce to a simmer, cover, and cook for about 15 minutes, or until the quinoa is fluffy and the liquid is absorbed. Remove from heat and let sit covered for 5 minutes.
2. While the quinoa is cooking, heat olive oil in a large skillet over medium-high heat. Add cubed chicken and season with fajita seasoning, salt, and pepper. Sauté for about 5-7 minutes, or until the chicken is cooked through and lightly browned.
3. Add the sliced bell pepper and onion to the skillet with the chicken. Continue to cook for an additional 5 minutes, stirring occasionally, until the vegetables are tender-crisp.
4. Fluff the cooked quinoa with a fork and divide it among serving bowls. Top each bowl with the chicken and vegetable mixture.
5. Garnish with fresh cilantro or parsley, if desired, and serve with lime wedges for a zesty kick.

Variations and Tips:

• For added heat, consider including jalapeño slices or a pinch of cayenne pepper to the chicken mixture.
• Swap out chicken for shrimp or firm tofu for a different protein option.
• You can add black beans or corn to the chicken and veggie mixture for extra flavor and texture.
• Experiment with different types of quinoa, such as red or black quinoa, for a colorful presentation.
• This dish is meal prep-friendly; store leftovers in an airtight container in the refrigerator for up to 3 days. Reheat prior to serving.

Enjoy your healthy Chicken Fajita Quinoa Bowl!

Thai Coconut Curry Chicken

Thai Coconut Curry Chicken is a flavorful and aromatic dish that brings the essence of Thai cuisine to your dinner table. With its creamy coconut milk and fragrant spices, this dish is not only delicious but also healthy, making it perfect for those who are looking for a nutritious meal under 400 calories.

It typically takes around 30 minutes to prepare, making it an excellent option for a weeknight dinner or a quick meal for guests.

Ingredients:

• 1 lb (450 g) boneless, skinless chicken breasts, cut into bite-sized pieces
• 1 can (14 oz) coconut milk
• 2 tablespoons red curry paste
• 1 tablespoon fish sauce
• 1 tablespoon lime juice
• 1 cup bell peppers, sliced (red, yellow, or green)
• 1 cup broccoli florets
• 1 cup snow peas
• 2 cloves garlic, minced
• 1 tablespoon fresh ginger, grated
• Fresh cilantro for garnish
• Cooked jasmine or brown rice (optional)

Cooking Steps:

1. In a large skillet or wok, heat a small amount of oil over medium heat. Add the minced garlic and grated ginger, and sauté for about 1 minute until fragrant.
2. Add the chicken pieces to the skillet, ensuring they are evenly coated with the garlic and ginger mixture. Cook for 5-7 minutes, stirring occasionally, until the chicken is browned and cooked through.
3. Stir in the red curry paste, coating the chicken evenly. Allow the mixture to cook for another 1-2 minutes to enhance the flavors.
4. Pour in the coconut milk, fish sauce, and lime juice. Stir well to combine and bring the mixture to a gentle simmer.
5. Add the bell peppers, broccoli, and snow peas to the skillet. Cook for an additional 5-7 minutes, or until the vegetables are tender yet still vibrant in color.
6. Taste and adjust seasoning if necessary. You can add more fish sauce for saltiness or lime juice for acidity.
7. Serve hot, garnished with fresh cilantro over cooked jasmine or brown rice if desired.

Variations and Tips:

• For a vegetarian option, substitute chicken with tofu or chickpeas for added protein.
• Feel free to switch up the veggies based on your preferences; carrots, zucchini, or snap peas are great additions.
• Adjust the heat level by adding more or less red curry paste according to your spice tolerance.
• Make it ahead of time and store in an airtight container in the fridge for up to 3 days, making it an excellent meal prep option.

Firecracker Chicken Lettuce Wraps

Firecracker Chicken Lettuce Wraps are a vibrant and flavorful dish that brings a spicy kick to your dinner table while keeping it healthy and light. This dish is perfect for those looking for a low-calorie meal that is easy to prepare and bursting with Asian-inspired flavors. A fantastic option for a quick dinner or a fun appetizer, these wraps can be made in about 30 minutes, making them ideal for busy weeknights.

Ingredients:

• 1 lb ground chicken
• 4 tablespoons low-sodium soy sauce
• 2 tablespoons sriracha sauce
• 2 tablespoons honey
• 1 tablespoon rice vinegar
• 1 tablespoon sesame oil
• 2 cloves garlic, minced
• 1 tablespoon fresh ginger, minced
• 1 cup diced bell peppers (any color)
• 1 cup diced carrots
• 8 large lettuce leaves (butter or iceberg lettuce work well)
• Chopped green onions for garnish
• Sesame seeds for garnish (optional)

Cooking Instructions:

1. In a large skillet over medium-high heat, add the sesame oil and heat until shimmering.
2. Add the minced garlic and ginger, cooking until fragrant, about 30 seconds.
3. Add the ground chicken to the skillet, breaking it apart with a spatula, and cook until browned, about 5-7 minutes.
4. Stir in the diced bell peppers and carrots, cooking for an additional 3-4 minutes until the vegetables are tender.
5. In a small bowl, whisk together the soy sauce, sriracha, honey, and rice vinegar until well combined.
6. Pour the sauce mixture over the chicken and vegetable mixture. Stir well to coat everything evenly and simmer for 2-3 minutes.
7. Remove from heat and allow to cool slightly before serving.
8. Spoon the chicken mixture into the lettuce leaves and garnish with chopped green onions and sesame seeds if desired.

Variations and Tips:

• For a vegetarian version, substitute ground chicken with finely chopped mushrooms or a plant-based ground meat alternative.
• Add some crunch with water chestnuts, or include other vegetables like zucchini or snap peas for extra nutrition.
• Adjust the level of spiciness in the sauce by adding more or less sriracha based on your preference.
• Serve with a side of brown rice or quinoa for a heartier meal if you’re not strictly watching calories.
• These wraps can also be made ahead of time; simply store the chicken filling separately from the lettuce leaves to maintain freshness.

Teriyaki Chicken and Broccoli

Teriyaki Chicken and Broccoli Recipe

Teriyaki Chicken and Broccoli is a delicious and nutritious dish that combines tender chicken, vibrant broccoli, and a flavorful teriyaki sauce. This dish is perfect for busy weeknights when you want to whip up something quick, healthy, and satisfying in under 30 minutes.

It’s ideal for families, meal prep enthusiasts, or anyone looking to enjoy a balanced meal without breaking 400 calories.

Ingredients:

• 1 lb boneless, skinless chicken breast, sliced into bite-sized pieces
• 2 cups broccoli florets
• 1/4 cup low-sodium teriyaki sauce
• 1 tablespoon olive oil
• 2 cloves garlic, minced
• 1 teaspoon fresh ginger, minced (or 1/2 tsp ground ginger)
• 1 tablespoon sesame seeds (optional, for garnish)
• Cooked brown rice or quinoa (for serving, optional)

Cooking Steps:

1. Heat the olive oil in a large skillet over medium-high heat.
2. Add the minced garlic and ginger to the skillet, sautéing for about 30 seconds until fragrant.
3. Add the sliced chicken to the skillet and cook for about 5-7 minutes, until the chicken is browned and cooked through.
4. Stir in the broccoli florets and cook for an additional 3-4 minutes, until they are bright green and tender-crisp.
5. Pour the teriyaki sauce over the chicken and broccoli, stirring to coat evenly. Cook for 2-3 more minutes until the sauce is heated through.
6. Serve hot, garnished with sesame seeds if desired. Pair it with cooked brown rice or quinoa for a complete meal.

Variations and Tips:

• For added flavor, marinate the chicken in teriyaki sauce for 30 minutes before cooking.
• Substitute chicken with tofu or shrimp for a vegetarian or seafood variation.
• Add other vegetables like bell peppers, snap peas, or carrots for more color and nutrition.
• You can make this dish gluten-free by using a gluten-free teriyaki sauce.
• For meal prep, double the recipe and store leftovers in airtight containers in the fridge for up to 4 days.

Chicken and Spinach Stuffed Peppers

Chicken and Spinach Stuffed Peppers are a healthy, flavorful dish that combines lean protein and vibrant vegetables in a colorful presentation.

These stuffed peppers are ideal for those looking for a low-calorie meal that doesn’t skimp on taste, making them a perfect choice for dinner parties, family meals, or even meal prep for the week ahead.

With prep and cook time totaling about 45 minutes, you’ll have a nutritious and delicious dish ready in no time.

Ingredients:

• 4 large bell peppers (any color)
• 1 pound ground chicken
• 2 cups fresh spinach, chopped
• 1 cup cooked quinoa or brown rice
• 1 cup diced tomatoes (canned or fresh)
• 1/2 cup onion, chopped
• 2 cloves garlic, minced
• 1 teaspoon Italian seasoning
• Salt and pepper to taste
• 1/2 cup shredded mozzarella cheese (optional)

Cooking Steps:

1. Preheat your oven to 375°F (190°C).
2. Prepare the bell peppers by slicing the tops off and removing the seeds and membranes. Set them upright in a baking dish.
3. In a large skillet, heat a drizzle of olive oil over medium heat. Add the chopped onion and garlic, sautéing until softened (about 3-5 minutes).
4. Add the ground chicken to the skillet, cooking until it’s no longer pink, breaking it up with a spatula (about 5-7 minutes).
5. Stir in the chopped spinach, diced tomatoes, cooked quinoa or brown rice, Italian seasoning, salt, and pepper. Mix well and cook for an additional 2-3 minutes until the spinach wilts slightly.
6. Spoon the chicken and spinach mixture into each prepared bell pepper, pressing down gently to pack the filling.
7. If desired, sprinkle shredded mozzarella cheese on top of each stuffed pepper.
8. Cover the baking dish with aluminum foil and bake for 25-30 minutes. Remove the foil for the last 5 minutes to let the cheese melt and brown slightly if using.
9. Serve hot and enjoy your healthy and hearty meal!

Variations and Tips:

• For a spicier kick, add diced jalapeños or sprinkle red pepper flakes into the filling.
• Substitute ground turkey or lean beef for the chicken to change the flavor profile.
• You can add other vegetables such as zucchini, mushrooms, or corn to the filling for added nutrients.
• Make this dish ahead of time by prepping and stuffing the peppers, then covering and refrigerating them until you’re ready to bake. Just add a few extra minutes to the cooking time if baking from cold.

Parmesan Crusted Chicken With Cauliflower Mash

Parmesan Crusted Chicken with Cauliflower Mash is a delicious and healthy dinner option that is perfect for anyone looking to enjoy a satisfying meal while keeping their calorie intake in check. This dish combines tender chicken breasts coated in a crispy Parmesan crust paired with creamy cauliflower mash, making it a tasty yet nutritious choice for busy weeknights.

With a total preparation and cooking time of around 30 minutes, this dish is quick and easy to put together, ensuring you have more time to relax and enjoy your meal.

Ingredients:

• 2 boneless, skinless chicken breasts
• 1 cup grated Parmesan cheese
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• Salt and pepper to taste
• 1 large head of cauliflower, chopped into florets
• 2 tablespoons olive oil
• 1 tablespoon butter (optional)
• Fresh parsley, chopped (for garnish)

Cooking Instructions:

1. Preheat your oven to 400°F (200°C).
2. In a small bowl, mix together the grated Parmesan cheese, garlic powder, onion powder, salt, and pepper to create the crust mixture.
3. Pat the chicken breasts dry with a paper towel and then coat them evenly with the Parmesan mixture on both sides.
4. Place the coated chicken breasts on a baking sheet lined with parchment paper and lightly drizzle them with a tablespoon of olive oil.
5. Bake in the preheated oven for about 20-25 minutes or until the chicken is cooked through and the cheese is golden and crispy.
6. While the chicken is baking, prepare the cauliflower mash. Boil the chopped cauliflower in a pot of salted water for 10-12 minutes or until tender.
7. Drain the cauliflower and return it to the pot. Add the remaining tablespoon of olive oil and the butter (if using), then mash until smooth. Season with salt and pepper to taste.
8. Once the chicken is done, remove it from the oven and let it rest for a few minutes before slicing.
9. Serve the Parmesan crusted chicken on a bed of cauliflower mash, garnished with fresh parsley.

Variations and Tips:

• For a gluten-free version, make sure the Parmesan cheese is labeled gluten-free.
• Add some steamed vegetables, like broccoli or green beans, as a side to increase the nutritional value.
• If you like a kick of spice, consider adding a pinch of red pepper flakes to the Parmesan crust mixture.
• You can make the cauliflower mash creamier by adding a splash of milk or unsweetened almond milk.
• This recipe can also be adapted for meal prep—make a double batch and store leftovers in airtight containers for easy lunches throughout the week.

BBQ Chicken With Sweet Potato Wedges

BBQ Chicken with Sweet Potato Wedges is a delicious and healthy dinner option that perfectly combines tender, flavorful chicken with crispy, satisfying sweet potato wedges.

This dish is ideal for families looking for a nutritious meal that satisfies both adults and children alike. Preparing this dish takes about 45 minutes, making it a great choice for busy weeknights.

Ingredients:

• 4 boneless, skinless chicken breasts
• 1 cup BBQ sauce (preferably low-sugar)
• 2 medium sweet potatoes, cut into wedges
• 1 tablespoon olive oil
• Salt and pepper to taste
• 1 teaspoon paprika
• 1 teaspoon garlic powder
• Fresh parsley for garnish (optional)

Cooking Steps:

1. Preheat your oven to 425°F (220°C).
2. In a large bowl, combine the sweet potato wedges with olive oil, salt, pepper, paprika, and garlic powder. Toss until the wedges are evenly coated.
3. Arrange the sweet potato wedges in a single layer on a baking sheet lined with parchment paper. Bake in the preheated oven for about 25-30 minutes, flipping halfway through, until they are golden and tender.
4. While the wedges are baking, prepare the chicken. Season the chicken breasts with salt and pepper.
5. Heat a grill pan or outdoor grill over medium-high heat. Once hot, grill the chicken for about 6-7 minutes per side, or until cooked through and the internal temperature reaches 165°F (75°C).
6. Brush the BBQ sauce generously over the cooked chicken during the last 2 minutes of grilling, allowing it to caramelize slightly.
7. Once the sweet potato wedges are done and the chicken is grilled, serve them together on a plate, garnished with fresh parsley if desired.

Variations & Tips:

• For added flavor, marinate the chicken in BBQ sauce for a few hours before grilling.
• If you prefer a spicier kick, add a dash of cayenne pepper to the sweet potato seasoning.
• You can substitute sweet potatoes with regular potatoes or other root vegetables as per preference.
• Consider serving with a side salad or steamed vegetables for an extra boost of nutrients.