Two quick chicken recipes for healthy weeknight dinners

All recipes in this post developed by Kate Sherwood, The Healthy Cook.

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Sautéed Chicken with Tomato Basil Sauce

Time: 15 minutes

Serves 4.

¼ cup oil-packed sundried tomatoes
1 cup chopped cherry tomatoes
1 clove garlic
½ tsp. kosher salt
10 basil leaves
2 Tbs. extra-virgin olive oil
1 lb. chicken breast cutlets

1. Combine the tomatoes, garlic, salt, basil, and ¼ cup water in a food processor. Process until uniformly minced.

2. Heat the oil in a large pan over medium heat until shimmering hot. Sauté the chicken until lightly browned, 3-4 minutes. Turn and sauté until cooked through, 1-2 minutes. Transfer to a warm serving plate.

3. Pour the tomato mixture into the pan and bring to a simmer. Spoon over the chicken.

Per serving (3 oz. cooked chicken with sauce):

  • Calories: 220
  • Total fat: 11 g
  • Sat fat: 1.5 g
  • Carbs: 3 g
  • Fiber: 1 g
  • Total sugar: 1 g
  • Added sugar: 0 g
  • Protein: 26 g
  • Sodium: 310 mg

Creamy Mushroom & Leek Chicken

Time: 20 minutes

Serves 4.

2 Tbs. extra-virgin olive oil, divided
1 lb. chicken breast cutlets
1 leek, white and palest green part only, thinly sliced
¼ lb. white mushrooms, sliced
1 tsp. fresh thyme leaves
½ cup no-salt-added chicken broth
¼ tsp. kosher salt
½ tsp. worcestershire sauce
¼ cup low-fat sour cream
1 Tbs. whole-grain mustard

1. Heat 1 Tbs. of the oil in a large pan over medium heat until shimmering hot. Sauté the chicken until lightly browned, 3-4 minutes. Turn and sauté until cooked through, 1-2 minutes. Transfer to a warm serving plate.

2. Add the remaining 1 Tbs. of oil to the pan. Add the leeks, mushrooms, and thyme. Cook, stirring often, until the vegetables are tender, 2-3 minutes.

3. Add the broth and simmer until reduced by half, 1-2 minutes.

4. Remove from the heat. Stir in the remaining ingredients. Spoon over the chicken.

Per serving (3 oz. cooked chicken with sauce):

  • Calories: 250
  • Total fat: 12 g
  • Sat fat: 2 g
  • Carbs: 7 g
  • Fiber: 1 g
  • Total sugar: 3 g
  • Added sugar: 0 g
  • Protein: 28 g
  • Sodium: 310 mg

Enjoy these recipes? Salad Days!—the latest cookbook from Nutrition Action’s Healthy Cook, Kate Sherwood—will help you expand your repertoire with imaginative combinations of greens, vegetables, herbs, whole grains, and proteins. You’ll find healthy variations on classics like Chicken Caesar and Cobb, as well as more adventurous combos like Black Beans & Red Rice with Smoked Paprika Dressing and Sesame Shrimp with Caramelized Shallot Citrus Dressing.

2 Replies to “Two quick chicken recipes for healthy weeknight dinners”

  1. Would you consider printing more whole food plant predominant recipes for heart health, diabetes prevention and reversal,gut
    Microbiome and overall
    Wellness.
    Thank you

    1. Hi Mary,

      We recommend an OmniHeart-style diet, which consists of mostly vegetables and fruit, legumes, whole grains, unsaturated fats, as well as some chicken and fish (or it can be made entirely vegetarian or vegan). Most of the recipes we publish are plant-based, and you can find many of them in the “healthy recipes” section on this site. Here are a few of our recent posts:

      https://www.nutritionaction.com/daily/healthy-recipes/celebrate-fresh-spring-veggies-with-these-3-recipes/

      https://www.nutritionaction.com/daily/healthy-recipes/red-lentils-make-plant-based-protein-a-breeze/

      https://www.nutritionaction.com/daily/healthy-recipes/how-to-make-chipotle-tofu-lettuce-tacos/

      Also, if you’re particularly interested in heart health, you might enjoy our recent cookbook From the Heart, which can be purchased here.

      https://store.nutritionaction.com/storefront/cookbooks-and-recipes/from-the-heart-heart-healthy-dishes-from-the-healthy-cook/prodJNZFHH.html

      Happy cooking!
      Jen

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