Here’s a Healthy 4 Dinner Ideas With Chicken, a complete fried chicken dinner for less than 400 calories. To make this possible, we oven fry lean chicken breasts, drizzled with a honey glaze, and then serve it with red potatoes and broccoli.
4 SERVINGS
Each with: 395 Calories (11% from Fat, 33% from Protein,
56% from Carb); 33 g Protein; 5 g Total Fat; 1 g Unsaturated Fat; 2 g
Monounsaturated Fat; 1 g Polyunsaturated Fat; 56 g Carb; 4 g Fiber;
20 g Sugar; 403 mg Phosphorus; 85 mg Calcium; 244 mg Sodium; 1402 mg
Potassium; 2176 IU Vitamin A; 7 mg ATE Vitamin E; 104 mg Vitamin C; 66
mg Cholesterol
Honey Fried Chicken Dinner
1 pound (455 g) boneless skinless chicken breast
2 tablespoons (22 g) Dijon mustard
4 tablespoons (28 g) dry bread crumbs
4 small red potatoes, quartered
2 teaspoons olive oil
4 cups (284 g) fresh broccoli florets
1/4 cup (85 g) honey
2 tablespoons (28 ml) low sodium chicken broth, or water
Preheat oven to 450°F (230°C, or gas mark 8). Coat a large baking sheet with nonstick vegetable oil spray. Butterfly chicken by cutting each piece in half horizontally, almost through to the other side, but not completely. Open chicken breast half to make one thin piece. Brush Dijon mustard over both sides. Place seasoned bread crumbs in a shallow dish; add chicken breasts and turn to coat each side. Transfer chicken to prepared baking sheet and spray the chicken breasts with nonstick vegetable oil spray. Bake 8 to 10 minutes until chicken is cooked through. Meanwhile, place red potatoes in a microwave-safe container with a lid, add olive oil, and toss to coat potatoes. Cover and microwave on high for 5 minutes until potatoes are tender. Place broccoli in a microwave-safe container with a lid, cover, and microwave on high for 3 minutes until broccoli is crisptender. In a small bowl, whisk together honey and chicken broth. Transfer chicken to individual plates and drizzle honey mixture over top. Serve red
potatoes and broccoli on the side.
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This is a good way to use up a few fresh vegetables. And it is a healthy way to eat Italian.
6 SERVINGS
Each with: 377 Calories (23% from Fat, 29% from Protein, 47% from Carb); 28 g Protein; 10 g Total Fat; 2 g Saturated Fat; 5 g Monounsaturated Fat; 2 g Polyunsaturated Fat; 45 g Carb; 4 g Fiber; 5 g Sugar; 381 mg Phosphorus; 158 mg Calcium; 151 mg Sodium; 790 mg Potassium; 630 IU Vitamin A; 41 mg ATE Vitamin E; 40 mg Vitamin C; 89 mg Cholesterol
Creamy Pasta with Chicken and Vegetables
10 ounces (280 g) whole wheat linguine, or spaghetti
2 tablespoons (28 ml) olive oil
2 cups (240 g) zucchini, cut in strips
12 ounces (340 g) mushrooms, sliced
2 cups (71 g) broccoli florets
1 cup (160 g) onion, chopped
1/2 teaspoon garlic, minced
1/2 teaspoon dried basil
1 cup (235 ml) skim milk
2 cups (280 g) chicken breast, cooked and cubed
1/8 teaspoon black pepper
1 cup (180 g) roma tomatoes, sliced
1/4 cup (25 g) Parmesan cheese
Cook linguini or spaghetti according to package directions. In a skillet, heat oil. Add zucchini, mushrooms, broccoli, onion, garlic, and basil. Cook and stir until zucchini is crisp-tender, about 2 to 3 minutes. Drain pasta and return to saucepan. Stir in skim milk, chicken, zucchini mixture, and black pepper and heat through. Add tomatoes and cheese. Toss and serve.
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This is another meal in a pan. If you’ve longed for the days of Hamburger Helper, now is the time to cheer. This recipe is just as easy and a boxed meal never tasted this good or had this kind of nutrition.
Pasta with Chicken and Broccoli
4 SERVINGS
Each with: 417 Calories (34% from Fat, 22% from Protein, 44% from Carb); 22 g Protein; 15 g Total Fat; 2 g Saturated Fat; 10 g Monounsaturated Fat; 2 g Polyunsaturated Fat; 45 g Carb; 1 g Fiber; 1 g Sugar; 230 mg Phosphorus; 36 mg Calcium; 63 mg Sodium; 380 mg Potassium; 826 IU Vitamin A; 3 mg ATE Vitamin E; 26 mg Vitamin C; 33 mg Cholesterol
1/4 cup (60 ml) olive oil
2 garlic cloves, minced
1/2 pound (225 g) boneless skinless chicken breasts, cut in 1/2-inch strips
1 1/2 cups (107 g) broccoli florets
1 teaspoon dried basil black pepper to taste
1/4 cup (60 ml) white wine
3/4 cup (175 ml) low sodium chicken broth
1/2 pound (225 g) whole wheat bow tie pasta, cooked
Parmesan cheese (optional)
In a large skillet, heat oil over medium heat. Sauté garlic for about one minute, stirring constantly. Add the chicken and cook until well done. Add the broccoli and cook until crisp-tender. Add basil, black pepper to taste; wine, and chicken broth. Cook for about 5 minutes. Add the cooked and drained pasta to the skillet and toss to combine. Heat for 1 to 2 minutes. Serve. Top with grated Parmesan cheese if desired.
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Creamed chicken and stuffing is served with broccoli for an every night Thanksgiving dinner. The use of chicken breasts and low fat soup holds down the fat content and the calories, providing a filling meal with fewer than 400 calories total.
Chicken and Stuffing Bake
6 SERVINGS
Each with: 361 Calories (17% from Fat, 39% from Protein, 44% from Carb); 35 g Protein; 7 g Total Fat; 2 g Unsaturated Fat; 2 g Monounsaturated Fat; 1 g Polyunsaturated Fat; 39 g Carb; 4 g Fiber; 5 g Sugar; 363 mg Phosphorus; 110 mg Calcium; 969 mg Sodium; 715 mg Potassium; 4985 IU Vitamin A; 38 mg ATE Vitamin E; 54 mg Vitamin C; 74 mg Cholesterol
6 ounces (170 g) stuffing mix
1 1/2 pounds (680 g) boneless skinless chicken breast, cut in bite-sized pieces
1 can (10 3/4 ounces, or 305 g) low sodium cream of chicken soup
1/4 cup (60 g) fat-free sour cream
16 ounces (455 g) frozen mixed vegetables, thawed
1/2 teaspoon black pepper
1/2 teaspoon garlic powder
1/2 teaspoon onion powder
4 1/2 cup (320 g) broccoli florets, steamed until crisp-tender
Preheat oven to 400°F (200°C, or gas mark 6). Prepare stuffing according to package directions. Mix chicken, soup, sour cream, and vegetables. Place in a 13 × 9-inch (33 × 23 cm) baking pan and sprinkle with black pepper, onion powder, and garlic powder. Cover the chicken mixture with the stuffing. Bake 30 to 40 minutes or until chicken is done. Serve with broccoli.
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All above Healthy 4 Dinner Ideas With Chicken taken from : 500 - 400 Calorie Recipes, Dick Logue, Fair Winds Press
