Healthy eating,  Heart

Heart healthy chicken recipes- The best chicken for your heart

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

Tools

  • Oven
  • Oven tray
  • Knife

Ingredients

  • 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

Directions

Step 1

Cut the chicken breasts into medium pieces and put in a bowl.heart healthy chicken

 

Step 2

Put all other ingredients mentioned above (except chicken breasts) in a seal able bowl and mix together until blended.

Step 3

Add chicken in the bowl with the mix, cover it and marinade in the refrigerator for 1 hour and 30 minutes.

Step 4

While waiting for the chicken to marinate in the refrigerator preheat oven to about 120 degree Celsius or medium heat.

Step 5

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

Servings

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.

Tools

  • Oven
  • Sturdy baking sheet

Ingredients

  • 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

Directions

Step 1

Preheat the oven to 230 degrees Celsius.

Step 2

Mix together the sea salt, black pepper, brown sugar and garlic powder.

Step 3

Put in the chicken breasts with olive oil in the preheated oven.

Step 4

Sprinkles the mixture in step 2 on the chicken and turn the chicken until it is coated with the mixture.

Step 5

Place the chicken breast on the oven tray which has a baking sheet.

Step 6

Bake for about 30 minutes and only turning once. (or until the chicken is tender and golden).

Step 7

Let it sit for 5-10 minutes before serving

Lemon cream chicken

heart healthy chicken recipe

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)

Tools

  • Stove
  • Frying Pan
  • Shallow bowl
  • Small bowl

Ingredients

  • 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

Directions

Step 1

Use the shallow bowl to pour and mix the 1.2 cup of flour, salt and pepper.

Step 2

Dip in the chicken breast in the flour mixture until it is fully coated all round.heart healthy chicken recipe

Step 3

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.

Step 4

Add the broth to the frying pan and let it boil. Let it simmer and uncover for the next 10 minutes

Step 5

Bring to medium cook while adding 3/4 cup of cream, mushrooms and lemon juice. Let this happen over 5 minutes.

Step 6

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.

Step 7

Add the chicken in the frying pan and heat thoroughly.

Step 8

Serves with any side dish

 

Best side dish options

While there are many options you can choose from when you eat these chicken recipes but I will mention the best once that go well with heart healthy chicken recipethese meals.

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

Final thoughts

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.

This is an option I would recommend for people with heart disease or heart related conditions.

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.

 

 

 

 

14 Comments

  • Mitala

    The baked chicken breast looks so yummy , I have to try it out. I can’t wait, I will be letting you know how it goes. Thanks for the recipes they are incredible.

    • Thabo

      Hey man

      I am glad you liked the baked chicken recipe. It is one of my favorite dishes.
      Please do let me know how it goes for you

  • Rick H

    Thabo,

    I know what I’ll be doing this coming week, and the week after, and the week after – I’ll be making some grilled bourbon chicken! Thanks for the recipe.

    Best Regards,

    Rick

    • Thabo

      Yeah you are also lucky because this is a very heart healthy meals for chicken as I had advised above,
      Grilled chicken bourbon is the best choice for eating on a regular

  • Travis

    This is great im always looking for more healthy chicken recipes. The grilled bourbon chicken sounds really good. So is this recipe for one chicken breast?

  • H Phomrong Maring

    My mouth starts watering reading your chicken recipes forget about clogging heart arteries. Haha.. lol.

    I learned a new lesson from this article that Chicken breast is the part with less fat, no skin and easy to cook.
    I must also confess that I have a slight breathing problem sometimes, and when that happens, I would hold my breath for a few minutes and release it slowly and that would be gone.

    From today on, I must tell my wife to opt for the ingredients shown and perhaps take the breast for a healthy heart.

    Thank you so much for sharing this useful information and look forward to reading more of your articles.

    Cheers!

    • Thabo

      Hey Man

      I am glad this heart healthy chicken recipe helped you learn new information about your heart healthy habits. I am sorry to hear about your breathing problem, Hoping you get better.

      If you and your wife start implementing these recipes I am sure you will enjoy

  • Joo

    Thank you for all these great recipes, they really inspired me to go beyond chicken soup and steamed chicken for my kids. Their taste buds are in for a treat, I’m going to first try out your lemon cream chicken!

  • Ivan Brozincevic

    Hi Thabo,

    Thanks for these delicious recipes! Chicken is the main meat in my diet. I eat it at least five days a week, so it is great to find a few new ideas for preparation. The second option, baked chicken breasts sounds perfect because I don’t have much time for preparation. It seems easy and quick. Thanks again for the great tips!

    Ivan

  • Evan Cruz

    Thabo, you are absolutely spot on with the chicken my man and what delicious recipes that you have here today! Funny that you mentioned grilled chicken, I just had some today with brown rice and black beans. Yum! Thanks.

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