How to Make Chicken Healthy & Tasty on the Stove

Cooking chicken on your stove top doesn't mean you have to coat the chicken in heavy breading and then fry it in unhealthy oils. Instead, make a hearty, healthy dish on your stove top using juicy, flavorful chicken and ingredients such as tender vegetables, light sauces, crispy breading and savory seasonings. Use skinless chicken breasts to create low-calorie, low-fat dishes, because the skin adds 50 calories and approximately 5 grams of fat.

Things You'll Need

• Chicken breasts
• Wok or skillet
• Chopped onion and garlic
• Peanut, canola or olive oil
• Assorted fresh vegetables
• Rice or whole-grain pasta
• Low-fat milk
• Whole-grain flour or crushed crackers for breading
• Rack
• Chicken broth
• Large skillet
• White wine, sherry or red wine vinegar
• Pepper
• Sprig of fresh thyme or rosemary
• Brown rice, quinoa or whole-grain pasta
• Tongs
• Plate
• Turkey ham or thin prosciutto
• Low-fat, shredded cheese
• Fresh basil leaves

Instructions

Stir-Fry

1. Stir-fry chicken breast in a wok or skillet to create a healthy, filling dish. First, fry chopped garlic and onion in heart-healthy oil such as peanut, canola or olive oil.

2. Add cubed or shredded chicken to the wok and fry the chicken for 3 to 4 minutes.

3. Add your choice of colorful vegetables, such as red or green bell peppers, sugar snap peas, broccoli florets, onion, garlic, celery or mushrooms. Fry until the vegetables are crisp-tender.

4. Serve the stir-fried chicken over rice or whole-grain pasta. Use brown rice for a nutty flavor and chewier texture.

Fried Chicken

1. Dip whole chicken breasts in low-fat milk, and then coat them lightly with a breading made of healthy ingredients such as whole-grain flour or crushed whole grain cereal.

2. Fry the coated chicken in hot canola, peanut or olive oil. Fry only a few pieces at a time to keep the chicken light and healthy. Crowding the pan causes the oil to cool, which results in the chicken absorbing the oil and becoming soggy and greasy.

3. Drain the chicken on a rack, and then serve hot.

Casseroles

1. Turn cooked, shredded chicken into a hearty casserole. To make the dish, begin by heating a small amount of chicken broth in a large skillet. Use low-sodium broth to keep salt in check.

2. Add vegetables such as chopped onions, carrots, celery, broccoli, zucchini or bell peppers. Cook until the vegetables are crisp-tender, and then stir in the cooked, shredded chicken.

3. Add more broth along with white wine, sherry or red wine vinegar, and then season the dish with pepper and a sprig of fresh thyme or rosemary.

4. Serve the chicken casserole over brown rice, quinoa or whole-grain pasta.

Basil Chicken Breasts

1. Create an easy skillet dish using whole boneless, skinless chicken breasts. Cook the chicken breasts in hot canola or olive oil for 5 or 6 minutes. Turn the chicken, using tongs, to prevent loss of juices.

2. Cook the chicken for an additional 6 to 8 minutes, or until it has reached the USDA-recommended safe internal temperature for chicken of 165 F.

3. Place the chicken breasts on a plate, and then top them with a a thin piece of meat such as turkey ham or prosciutto, and a small amount of cheese. To keep the dish healthy, use shredded low-fat cheese such as skim-milk mozzarella, Monterey Jack or creamy goat cheese.

4. Top the chicken breast with one or two fresh basil leaves, and serve hot.

Tips & Warnings

• Always check that chicken has reached the safe internal temperature recommended by the USDA of

References

• Ohio State University Extension: Count Up Fat, Calories for Chicken With Skin