Chicken Tikka Masala  

This is an easy recipe for Chicken Tikka Masala--chicken marinated in yogurt and spices and then served in a tomato cream sauce. Serve with rice or warm pita bread.

Ingredients

Ingredient Checklist

• 1 cup yogurt
• 1 tablespoon lemon juice
• 2 teaspoons fresh ground cumin
• 1 teaspoon ground cinnamon
• 2 teaspoons cayenne pepper
• 2 teaspoons freshly ground black pepper
• 1 tablespoon minced fresh ginger
• 1 teaspoon salt, or to taste
• 3 boneless skinless chicken breasts, cut into bite-size pieces
• 4 long skewers
• 1 tablespoon butter
• 1 clove garlic, minced
• 1 jalapeno pepper, finely chopped
• 2 teaspoons ground cumin
• 2 teaspoons paprika
• 1 teaspoon salt, or to taste
• 1 (8 ounce) can tomato sauce
• 1 cup heavy cream
• ¼ cup chopped fresh cilantro

• Directions

  Instructions Checklist

  • Step 1

    In a large bowl, combine yogurt, lemon juice, 2 teaspoons cumin, cinnamon, cayenne, black pepper, ginger, and salt. Stir in chicken, cover, and refrigerate for 1 hour.

  • Step 2

    Preheat a grill for high heat.

  • Step 3

    Lightly oil the grill grate. Thread chicken onto skewers, and discard marinade. Grill until juices run clear, about 5 minutes on each side.

  • Step 4

    Melt butter in a large heavy skillet over medium heat. Saute garlic and jalapeno for 1 minute. Season with 2 teaspoons cumin, paprika, and 1 teaspoon salt. Stir in tomato sauce and cream. Simmer on low heat until sauce thickens, about 20 minutes. Add grilled chicken, and simmer for 10 minutes. Transfer to a serving platter, and garnish with fresh cilantro.

  • NUTRITION TIP:

  • Chicken Promotes Heart Health

    Chicken provides under-consumed vitamins and minerals, and can be center of the plate for a heart-healthy, low-fat, low-cholesterol diet, such as the DASH diet

 

Mediterranean Chicken Medley with Eggplant and Feta

Low-calorie, low-carb dinners can be absolutely delicious if done right! This one is full of color, flavor, and texture. I make this one often and it is always a hit! Hope you will enjoy as well.

Ingredients

Ingredient Checklist

• ⅓ cup all-purpose flour
• 1 tablespoon garlic powder
• 1 tablespoon onion powder
• 1 tablespoon paprika
• 1 pinch salt and ground black pepper to taste (Optional)
• 2 pounds skinless, boneless chicken breasts, trimmed and thinly sliced
• 3 tablespoons olive oil, or more as needed
• 1 tablespoon butter
• 1 eggplant, chopped
• 1 red onion, chopped
• 1 zucchini, chopped
• 1 red bell pepper, chopped
• 1 (14.5 ounce) can diced tomatoes
• 2 tablespoons dill paste
• ½ cup crumbled feta cheese
• diced dill to taste

• Directions

  Instructions Checklist

  • Step 1

    Preheat the oven to 350 degrees F (175 degrees C).

  • Step 2

    Combine flour, garlic powder, onion powder, paprika, salt, and black pepper in a shallow bowl. Reserve 1 tablespoon of mixture for later use.

  • Step 3

    Dip sliced chicken into the flour mixture to coat both sides. Place on a plate.

  • Step 4

    Heat 3 tablespoons olive oil and butter in a skillet over medium-high heat. Add eggplant and onion and cook until soft and browned, 5 to 10 minutes. Season with salt and pepper; transfer to a baking dish. Cook zucchini and bell pepper in the same skillet over medium-high heat until softened, about 5 minutes. Season with salt and pepper and transfer to the baking dish with the eggplant.

  • Step 5

    Add additional oil to the skillet if needed and brown chicken on both sides, about 5 minutes. Transfer chicken to the baking dish with the vegetables. Pour tomatoes into the same skillet and add reserved flour mixture and dill paste. Bring to a boil, remove from heat, and pour into the baking dish. Top with feta cheese.

  • Step 6

    Bake in the preheated oven until bubbly, 30 to 40 minutes. Sprinkle with fresh dill.

  • NUTRITION TIPS:

  • Chicken Builds Muscle

    Chicken is a source of high-quality dietary protein. 30 grams of protein per meal could benefit muscle growth

 

Easy Chicken Breast Wrapped in Bacon

Delicious chicken breasts wrapped in bacon and smothered with BBQ sauce and Cheddar cheese. It's baked to perfection without any fuss, and you only need 4 ingredients!

Ingredients

Ingredient Checklist

• 2 skinless, boneless chicken breast halves
• 4 slices bacon
• 1 (12 ounce) bottle barbecue sauce, or as needed
• 1 cup grated Cheddar cheese, or as needed

• Directions

  Instructions Checklist

  • Step 1

    Fill a small saucepan with water, add chicken, and bring to a boil. Simmer and cook chicken for 10 minutes. Drain.

  • Step 2

    Preheat the oven to 375 degrees F (190 degrees C).

  • Step 3

    Wrap each chicken breast with 2 slices of bacon and place in an ovenproof baking dish. Cover with barbecue sauce. Sprinkle with grated Cheddar cheese.

  • Step 4

    Bake in the preheated oven until the cheese is bubbly and chicken is no longer pink in the center, about 12 minutes.

  • NUTRITION TIPS:

  • Chicken is Easy to Eat

    For those who struggle with chewing or swallowing foods, or with changes in taste, chicken is a versatile source of high-quality protein