Many people enjoy having a great dinner with their favorite white meat (chicken). This is due to many of the heart health benefits that come with the consumption of chicken.
White meat is healthier than red meat. This is due to the bad cholesterol that the red meat generally has.
However, preparing for a chicken dinner meal may come with a lot of options that you might have not known.
Since I started eating a mediterranean diet, due to my heart condition, I have learnt to prepare different types of heart healthy chicken dinners to help unclog my heart arteries.
I will be providing you heart healthy chicken dinners you can start preparing from tonight or every other night. These options will give you a variety of ideas so your dinner is never boring when you eat chicken.
Grilled Bourbon Chicken
Opting for chicken breast is by far the best option for chicken for a number of reasons:
- Less fat
- No skin
- Easy to cook
- Oven tray
- 1 Kg of boneless and skinless chicken breasts
- 3 tablespoons of soy sauce
- 3 tablespoons of Red wine vinegar
- 2 tablespoons of brown sugar
- 2 tablespoons of olive oil
- 1 cup of Bourbon
Put all other ingredients mentioned above (except chicken breasts) in a seal able bowl and mix together until blended.
Add chicken in the bowl with the mix, cover it and marinade in the refrigerator for 1 hour and 30 minutes.
While waiting for the chicken to marinate in the refrigerator preheat oven to about 120 degree Celsius or medium heat.
Remove chicken from the marinade and discard marinade. Put the chicken in the preheated oven or grill.
Grill for about 15 to 20 minutes or until chicken is juicy and tender. Turn only once
You can serve this chicken well with brown rice or salad for obtaining great heart health.
Perfect Baked Chicken Breast
For those who do not have a lot of time to make lunch or dinner this recipe is just perfect since It requires the least amount of effort and is easy to follow.
- Sturdy baking sheet
- 4 skinless and boneless chicken breast
- 2 tablespoon of sea salts
- 1 tablespoon of olive oil
- 1 tablespoon of Black pepper
- 2 tablespoon of brown sugar
- 1 tablespoon garlic powder
Preheat the oven to 230 degrees Celsius.
Mix together the sea salt, black pepper, brown sugar and garlic powder.
Put in the chicken breasts with olive oil in the preheated oven.
Sprinkles the mixture in step 2 on the chicken and turn the chicken until it is coated with the mixture.
Place the chicken breast on the oven tray which has a baking sheet.
Bake for about 30 minutes and only turning once. (or until the chicken is tender and golden).
Let it sit for 5-10 minutes before serving
Lemon cream chicken
For those who enjoy cooking there chicken instead of grilling or want an option of cooking chicken without too much time this option is the best for you.
Please note that if you are milk intolerant this option may not be good for you due to the milk usage (whipping cream used)
- Frying Pan
- Shallow bowl
- Small bowl
- 3/4 tablespoon of sea salt
- 1/4 tablespoon of pepper
- 2 tablespoons of lemon juice
- 4 skinless and boneless chicken breasts
- 1/4 cup of butter
- Fresh mushrooms
- 1/4 cup of chicken broth
- 1/2 cup of flour
- 1 cup heavy whipping cream
Use the shallow bowl to pour and mix the 1.2 cup of flour, salt and pepper.
Use the frying pan to add butter and fry the chicken (in medium) for about 10 minutes (5 minutes each side). Remove the fried chicken and leave the drippings on the frying pan.
Add the broth to the frying pan and let it boil. Let it simmer and uncover for the next 10 minutes
Bring to medium cook while adding 3/4 cup of cream, mushrooms and lemon juice. Let this happen over 5 minutes.
Using a small bowl mix the remaining cream and flour. Add it to the frying pan. Bringing the mixture to boil. Cook and stir the mixture for 2-3 minutes until it is thick.
Add the chicken in the frying pan and heat thoroughly.
Serves with any side dish
Best side dish options
Please note these are my personal recommendation as a person who personally had a heart condition (clogged arteries).
- Spicy brussels sprouts with mint
- heart healthy bread/rolls (check out the best options here)
- lettuce,tomato and avocado salad
- Potato salad with green beans and salsa Verde
These heart healthy recipes above are an easy option and can be done with the least amount of effort.
You might have noticed that the recipes I provided above incorporate the usage of chicken breasts instead of normal chicken. This is because choosing a chicken breast option is not only versatile for your cooking but this chicken part is super heart healthy.
You can also use these recipes or meals as your heart healthy snacks since chicken breast is a light meal on its general form.
I hope these heart healthy chicken recipes were very helpful in giving you great dinner ideas or meals. If you have any comments or experiences you would like to share you are more than welcome to comment below. I would love to hear your thoughts.