What makes hen breast a wholesome selection?
You may make scrumptious, wholesome meals with all elements of a hen – hen breasts supply a lean, high-protein possibility that’s very low in saturated fats. Hen breasts include roughly 165kcal, 31g of protein and simply 1g of saturated fats per 100g. As a result of low ranges of fats in hen breasts, they’re nice marinated or served with a moreish sauce or dressing.
Greatest wholesome hen breast recipes
Spicy peanut butter hen breast
Serve up a wholesome supper for 2 in simply half-hour. This hen dinner sees roasted hen paired with vegetable-spiked rice and a crunchy peanut butter and sriracha dressing.
Wholesome one-pan hen and rice
In case you’re searching for a wholesome midweek dinner that’s filled with ginger, soy, honey, sesame and hoisin flavours, then you definately’ll love this straightforward one-pan dish.
Wholesome hen stir-fry
Excessive in protein and low in energy, Nadine Brown’s recipe for shredded hen and chestnut mushroom stir-fry comes filled with recent, gingery flavour and crimson chilli warmth, good for a more healthy spin on a midweek favorite.
Hen stroganoff
This wholesome spin on hen stroganoff is high-protein, low-salt and low-fat, making it a superb possibility for a nutritious midweek dinner.
Grilled hen wraps
On this recipe, hen breast is teamed with cherry tomatoes, rocket leaves and a vibrant mint and nut pesto to make a wholesome lunchtime wrap that can preserve you full for longer.
Hunter’s hen
Make this comforting basic by wrapping hen breast in streaky bacon earlier than smothering it in BBQ sauce and molten cheese – serve with wilted greens for a hearty dinner for 2.
Peri-peri hen mozzarella stacks with ‘macho’ peas
Nando’s followers will love this lighter model of the restaurant basic, which packs 47.7g of protein per serving, alongside nutrient-dense inexperienced veggies providing fibre, vitamin c and polyphenol antioxidants.
Cumin-crusted hen with kale salad and hummus dressing
A intelligent strategy to make hen breast extra engaging, right here it is rubbed with cumin and paprika earlier than frying. There’s 38.5g of protein per serving, plus loads of vitamins and fibre.
Wholesome hen tikka masala
Hen tikka masala is understood for being candy and creamy. Right here, in The Curry Man’s lighter recipe, the buttery flavour is achieved through the use of floor almonds, and simply sufficient sugar makes the masala mildly candy. Fats-free yogurt helps create an extremely creamy texture.
Butterflied ras el hanout hen breast with chopped salad
This North African-inspired recipe is flavoured with ras el hanout, honey and sumac. It is low in energy, gluten-free and affords quite a lot of vitamins comparable to vitamin C, vitamin Okay and fibre.
Honey sesame hen with long-stemmed broccoli
Coat tender hen breast in a candy, sharp sauce and pair with long-stemmed broccoli for a lightweight, nutritious and protein-rich meal. Inexperienced greens are filled with iron, folate (folic acid), magnesium and fibre, so together with dishes like this in your weight-reduction plan is a good way to reap the advantages.
Hen quinoa salad
This gluten-free salad is low in energy and a pleasant approach to make use of up leftover hen breast. Quinoa is likely one of the few plant meals to include all 9 amino acids, whereas additionally being wealthy in fibre, magnesium, iron and B nutritional vitamins.
Hen fajitas
These next-level hen fajitas are flavoured with smoked paprika, cumin and lime, then served with a chunky guacamole and tomato salsa. Our deputy meals editor shares his ideas and tips to getting this basic household meal proper, each time.
Orange hen with cumin and paprika
Sabrina Ghayour’s Seville-inspired dish requires smoked candy paprika, cumin seeds and oranges 3 ways: juice, zest and wedges. This zingy dish is excessive in protein and low in saturated fats – serve with certainly one of our greatest ever facet dishes for a balanced and nutritious meal.
Hen pasta salad
Throw collectively this straightforward pasta salad utilizing leftover hen breast, tomatoes and greens. It is a terrific selection for a nutritious packed lunch, as as soon as cooled, the starch within the pasta turns into a ‘resistant starch’, which the physique treats extra like fibre. This helps to maintain power ranges and helps intestine well being.
Wholesome hen korma
Aromatic, creamy and gently spiced, korma is super-comforting with its wealthy, buttery sauce. This model is lighter than the standard recipe, but it’s each bit as warming.
Paleo hen piccata
Whether or not you are following a paleo weight-reduction plan or not, this fast and straightforward hen dinner is one to attempt. Hen inventory retains the meat moist with out including fats, then lemon, garlic, parsley and capers fill it with flavour. Serve with certainly one of our greatest ever sides.
Turmeric hen
Make hen breasts that little bit extra thrilling by chucking turmeric, smoked paprika, crispy chickpeas and child spinach into the combo. Serve with lemony yogurt and toasted pittas.
Griddled hen with mustardy lentil salad
This vibrant hen salad with crunchy inexperienced beans, mangetout and lentils is super-simple and fast to make. With simply 6.2g of fats and 238 energy per portion, this can be a pretty, gentle midweek meal.
Love wholesome salads? Uncover much more recipes.
Spicy hen chow mein
A brilliant-simple chow mein, prepared and on the desk in 40 minutes. You may want soy sauce and Shaoxing rice wine so as to add salt and sweetness to this tasty low-calorie dish.
Chargrilled hen chimichurri salad
We have added a punchy chimichurri sauce to this fast and straightforward hen salad recipe, nice for a lightweight lunch or easy midweek meal. Served with recent rocket, parsley and coriander, it is wealthy in fibre and loaded with antioxidants.
Hen saag
Filled with recent crimson chillies, garlic, ginger, turmeric, cloves and spinach – this recipe proves you may eat your favorite takeaway with out compromising on flavour or vitamin. Low in fats and wealthy in protein, this comforting dish makes a terrific Friday evening dinner or tasty packed lunch.
Wholesome hen curry
This more healthy hen curry recipe is oil-free and bulks up on greens, making it low in energy and fibre-rich. Take pleasure in straightaway or freeze in parts for fast, midweek meals.
Uncover much more wholesome curry recipes.
Mojito hen wild rice salad
Our recipe for mojito hen with wild rice salad is super-simple – the right fast dinner for one. It is also gluten-free, utilizing fibre-rich wild rice mixed with recent mango, mint and coriander for a candy and refreshing counterpoint to the hen.
Griddled hen with rice and mango salad
This straightforward griddled hen breast with juicy mango dressing is low in energy, excessive in protein and prepared in simply 35 minutes. The candy mango and recent greens supply fibre and antioxidants. The wild rice retains you feeling full and energised.
Uncover much more hen salad recipes.
Heat crimson pepper hummus with coriander hen breasts
Need a straightforward midweek dinner that is excessive in protein and low in salt? Strive our pan-fried coriander hen with vibrant, selfmade crimson pepper hummus. Hummus is a good way of including some fibre-rich plant protein to a meal, and the roasted crimson peppers present vitamin A, potassium, folate and antioxidants.
Tracey Raye is the well being editor for olive and BBC Good Meals. Tracey, MSc, is a registered nutritionist, holding a grasp’s diploma in Personalised Diet. She is keen about harnessing the ability of all issues well being and well-being in a approach that enhances, somewhat than limits our lives. She brings you the know-how and inspiration it is advisable discover what well being means for you.
