Introduction
Whole chicken is a versatile and nutritious protein source that can be used to create a variety of healthy and delicious dishes. Whether you're looking for a quick and easy weeknight dinner or a show-stopping centerpiece for a special occasion, these recipes have got you covered. From roasted chicken to stuffed chicken and everything in between, there's something here for everyone.
1. Lemon Herb Roasted Chicken
Ingredients:
- 1 whole chicken (about 4 pounds)
- 2 lemons
- 4 cloves of garlic
- 2 tablespoons of fresh rosemary
- 2 tablespoons of fresh thyme
- Salt and pepper to taste
Instructions:
1. Preheat your oven to 425°F (220°C).
2. Rinse and pat dry the chicken.
3. Cut one lemon into slices and stuff them inside the chicken cavity.
4. Crush the garlic cloves and mix them with the rosemary, thyme, salt, and pepper.
5. Rub the mixture all over the chicken, making sure to get it under the skin.
6. Squeeze the juice of the other lemon over the chicken.
7. Place the chicken on a baking tray and roast for about 1 hour, or until the internal temperature reaches 165°F (74°C).
8. Let the chicken rest for 10 minutes before carving.
Nutrition:
This recipe serves approximately 6 people. Each serving contains about 375 calories, 20g of fat, 1g of carbohydrates, and 45g of protein.
2. Baked Chicken with Vegetables
Ingredients:
- 1 whole chicken (about 4 pounds)
- 1 pound of potatoes
- 1 pound of carrots
- 1 onion
- 4 cloves of garlic
- 2 tablespoons of olive oil
- Salt and pepper to taste
Instructions:
1. Preheat your oven to 375°F (190°C).
2. Rinse and pat dry the chicken.
3. Peel and chop the potatoes, carrots, onion, and garlic.
4. Toss the vegetables with olive oil, salt, and pepper.
5. Place the chicken on a baking tray and surround it with the vegetables.
6. Bake for about 1 hour and 30 minutes, or until the chicken is fully cooked and the vegetables are tender.
7. Let the chicken rest for 10 minutes before serving.
Nutrition:
This recipe serves approximately 6 people. Each serving contains about 400 calories, 15g of fat, 25g of carbohydrates, and 40g of protein.
3. Stuffed Chicken Breast
Ingredients:
- 2 boneless, skinless chicken breasts
- 1 cup of spinach
- 1/2 cup of feta cheese
- 1/4 cup of sun-dried tomatoes
- 2 cloves of garlic
- Salt and pepper to taste
Instructions:
1. Preheat your oven to 400°F (200°C).
2. Butterfly the chicken breasts by cutting horizontally through the center, but not all the way through.
3. Open the chicken breasts and season with salt and pepper.
4. Layer the spinach, feta cheese, sun-dried tomatoes, and garlic on one side of each chicken breast.
5. Fold the other side of the chicken breast over the filling and secure with toothpicks.
6. Place the stuffed chicken breasts on a baking tray and bake for about 25-30 minutes, or until the internal temperature reaches 165°F (74°C).
7. Let the chicken rest for 5 minutes before serving.
Nutrition:
This recipe serves 2 people. Each serving contains about 350 calories, 15g of fat, 5g of carbohydrates, and 45g of protein.
4. Grilled Lemon Pepper Chicken
Ingredients:
- 1 whole chicken (about 4 pounds)
- 2 lemons
- 2 tablespoons of olive oil
- 2 tablespoons of black pepper
- Salt to taste
Instructions:
1. Preheat your grill to medium-high heat.
2. Rinse and pat dry the chicken.
3. Cut one lemon into slices and squeeze the juice of the other lemon.
4. Mix the lemon juice, olive oil, black pepper, and salt in a bowl.
5. Rub the mixture all over the chicken, making sure to get it under the skin.
6. Place the chicken on the grill and cook for about 45-50 minutes, or until the internal temperature reaches 165°F (74°C).
7. Let the chicken rest for 10 minutes before carving.
Nutrition:
This recipe serves approximately 6 people. Each serving contains about 400 calories, 20g of fat, 1g of carbohydrates, and 45g of protein.
5. Slow Cooker Chicken Soup
Ingredients:
- 1 whole chicken (about 4 pounds)
- 4 carrots
- 4 celery stalks
- 1 onion
- 4 cloves of garlic
- 8 cups of chicken broth
- 2 bay leaves
- Salt and pepper to taste
Instructions:
1. Place the chicken, carrots, celery, onion, garlic, chicken broth, bay leaves, salt, and pepper in a slow cooker.
2. Cook on low for 6-8 hours or on high for 4-6 hours, until the chicken is fully cooked and the vegetables are tender.
3. Remove the chicken from the slow cooker and shred the meat.
4. Return the shredded chicken to the slow cooker and discard the bones.
5. Cook for an additional 30 minutes to allow the flavors to meld together.
6. Remove the bay leaves before serving.
Nutrition:
This recipe serves approximately 8 people. Each serving contains about 250 calories, 10g of fat, 10g of carbohydrates, and 30g of protein.
Conclusion
These healthy whole chicken recipes are not only delicious but also packed with nutrients. Whether you prefer roasted, baked, stuffed, grilled, or slow-cooked chicken, there's a recipe here to suit your taste. So go ahead and try one of these recipes the next time you're looking for a wholesome and satisfying meal!
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