weight loss chicken recipes

6 Chicken Recipes for Weight loss you MUST try this weekend

6 Chicken Recipes. No 1 is Spinach And Chicken Pasta

Serves 4
1 Serve = 2 CC+ 1 Veg + 2 Protein + ½ Milk + 1 Fat
Best Choice Recipe

Prep: 20 min: Cook: 20 min

200g spinach
200g baby marrow 
800g chicken, light meat, no skin or bone, raw weight
160g pasta, raw weight
1 chilli
10ml olive oil
90g (2 tsp) olives
100ml chicken stock
350ml fat free plain yoghurt

​Place the pasta in a pot of boiling salted water. Cover with a lid and leave to cook. While th pasta is cooking, fry the chicken in olive oil. Add the baby marrows and the spinach and fry for a further 5 minutes. Add the chicken stock and allow to steam. Once all the stock has evaporated add the remaining ingredients and cook through.

Drain the pasta. Pour the chicken and spinach sauce over

No 2 is Chicken Fingers

Serves 10
1 Serve = 1 CC + ½ protein
Good Choice Recipe

Prep 10 minutes: Cook 15 minutes

500g chicken breast, cut into fingers
40g cake flour 
160g bread crumbs
4 egg whites, beaten 
1,25ml (¼ tsp) garlic powder
salt and pepper
Non-stick spray

Coat a baking tray with non-stick spray and set aside. Place the flour in a resealable plastic bag and add chicken strips, seal bag and shake well.  In a separate dish mix the egg whites with 1 tablespoon of water. In a second bowl add the remaining ingredients and mix well.  Remove the chicken from the flour and dip in the egg mixture. Roll the chicken in the breadcrumb mixture. Place fingers on baking tray and bake in a 200°C oven for 15 minutes, turning half way.

Tip: Try with beef fillet and make a honey, mustard and 
mayonnaise dipping sauce.

6 Chicken Recipes. No 3 is Stuffed Chicken Breasts

Serves 6
1 Serve = 1 ½ CC + 1 Protein + ½ Fat
Good Choice Recipe   

Prep: 25 Min: Cook: 35 Min

800g chicken breast, debone and skinless 

200g onion, chopped 
20ml (4 tsp) olive oil
250g frozen spinach, defrosted and chopped 
5ml (1 tsp) dried mixed herbs
Salt and freshly ground pepper for seasoning
250g fat-free plain smooth cottage cheese 
1 egg 
125ml (½ cup) soft white, bread crumbs 

In a pan, sauté the onions until limp. Add the remaining stuffing 
ingredients and season to taste. Slice a hole into the chicken, and spoon the stuffing into the chicken. Place the stuffed chicken in a greased oven-proof dish and season. Bake in a preheated oven at 180°C (350°F, Gas Mark 4) for about 35 minutes. Remember not to over-cook the chicken as it will be dry. Serve with boiled rice and green salad from daily allowance.

No 4 is Chicken Stir Fry

Serves 4
1 Serve = 1 Protein + 1 Fat 
Best Choice Recipe

Prep: 20 minutesL Cook: 25 minutes

​20ml (4 tsp) olive oil
400g chicken breasts
2 cloves garlic, crushed 
200g carrots cut into strips 
100g onions, sliced 
100g celery stalks, sliced 
100g green pepper, cut into strips 
100g red pepper; cut into strips 
5 spring onions, sliced 
250g mushrooms, sliced 
45ml (3tbsp) soy sauce 
Salt and black pepper 

6 Chicken Recipes. No 5 is Brazilian Chicken

Serves 4 
1 Serve = ½ Veg + ½ Fruit + 1 Protein + 2 Fat
Best Choice Recipe 

Prep: 15 minutes: Cook: 35 minutes

​1 lemon, cut in half
400g chicken breasts
40ml olive oil
100g onion, roughly chopped 
100g green pepper, roughly 
chopped salt and pepper to season
30m1 (2tbsp) chopped cilantro 
170ml chicken broth, warmed
120ml Namaqua Extra Dry Crisp White Wine
400g canned Pineapple in fruit juice, cut into chunks and drained
2 firm bananas, cut in chunks
240g tomatoes, cut in wedges

Squeeze lemon juice over 
chicken. In a pot, heat olive oil over medium high heat. Add chicken, skin side down, and cook until brown, about 6 minutes. Turn chicken and reduce heat to medium. Place onion and green pepper on top of chicken; cook about 10 minutes longer. Place chicken on top of vegetables, sprinkle with salt, pepper and 
cilantro. Pour chicken broth and wine over all and simmer, 
uncovered for about 10 minutes. 
Add pineapple, bananas and 
tomatoes; heat through about 5 
minutes. Serve with rice from daily allowance.

No 6 is Smoked Chicken Wrap

1 Serve = 1½ Protein + 1 CC + 1½ Fat + ½ Fruit
Serves 1
Best Choice Recipe

Prep: 10 minutes

​90g smoked chicken breast, shredded
1 wrap
10g avocado pear, cubed
60g peach, cubed
45ml low oil dressing
20g lentil sprouts

​Mix chicken, avo, peach 
and the low oil dressing 
together in a bowl.  
Spoon onto the wrap, 
roll and secure with a tooth pick. 

Garnish with the sprouts.

​Tip: Substitute the smoked chicken
for smoked salmon for a different 


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