High Protein Recipes

Quick and Easy Low Fat Chicken Recipes for Busy and Healthy Homes!

These days when we’re all running around so crazy busy, a good, healthy, family dinner can be hard to arrange. While it can be difficult to get together, it’s so important for families to sit down with good nutritious food and each other. To help you achieve this in your own home check out these quick and easy low fat chicken recipes.

These free low carb recipes are low in fat and so delicious the whole family will love them! Whether you’re looking for high protein recipes for every day meals for your family, or something more festive like barbecue recipes for parties there will be something here for you! All of these recipes are designed to be simple and don’t require anything more than a portable barbecue, although they can also be prepared in your home kitchen. Quick and Easy Low Fat Chicken Recipes are here for you and your family, bon appétit!

Insanely Low Calorie Parmesan Chicken & Zucchini Fingers

Serves 4

I love this recipe for so many reasons. First, it’s a low cal version of two traditionally deep-fried menu items. Second, it’s so-o-o easy. Third, the kids lo-o-ove it! And fourth, I get to sneak in an extra two servings of veggies and nobody complains – at least not yet. Wait until they read this and realize the hoax I’ve been pulling.

Place 2 four ounce boneless skinless chicken breasts between 2 sheets of waxed paper or saran wrap. Pound with a mallet or heavy pan until each breast is approximately 1/4 inch thick. Cut chicken into 1 inch wide strips, then cut in half horizontally. Pat dry.

Trim 1 medium zucchini and slice lengthwise 1/4 inch thick, then trim to roughly the same size as the chicken fingers.

Arrange 3 shallow dishes or pie plates side by side. Place 1 cup soy flour that has been seasoned with salt and pepper in one dish, 4 egg whites or 1/2 cup egg substitute in the one next to it and 1/2 cup grated low fat Parmesan cheese in the last dish.

Stack one slice of zucchini on one slice of chicken. Dip each 2 layer finger in flour, egg and then cheese, pressing into cheese so that it adheres well. Use toothpicks to secure if needed.

Oil the grill, then spray both sides of each chicken finger with oil. Grill over medium heat 6 minutes per side.

Serve as is or with bottled pasta sauce or try this mildly spicy and deeply flavored dipping sauce.

Roasted Red Pepper Dipping Sauce

Place in blender jar:
1 sixteen-ounce jar roasted red peppers, drained
1 sixteen-ounce can fire-roasted tomatoes, drained
salt and pepper to taste

Calories per serving:
100 without dipping sauce. Add 7 calories for every tablespoon of dipping sauce that you use.

Taco Chicken

Spray 2 four ounce boneless skinless chicken breasts with an olive oil spray. Place contents of 2 taco seasoning packets in shallow dish or plate. Coat chicken with taco seasoning pressing chicken into seasoning so that it adheres well. Let chicken sit for 15 minutes.

Grill on lightly oiled grill over medium heat until cooked through, turning once, about 6 minutes per side.

Allow the chicken to rest for at least 10 minutes. Using 2 forks shred the chicken and place in a bowl.

Set up a selection of toppings for the chicken. This recipe assumes that each person will be using 1/2 a chicken breast or 1 cup of shredded meat for 2 or more tacos. Those who are interested in a low calorie meal should stick to the salsa and lettuce. Everybody else can indulge in their fave toppings.

Suggestions for Taco Toppings:

fresh salsa or chopped tomatoes
shredded lettuce
sliced olives (12/tablespoon)
guacamole (22/tablespoon) or small avocado cut into 6 slices (40/slice)
shredded low fat cheddar cheese (14/tablespoon)
low fat sour cream (20/tablespoon) or fat-free yogurt (9/tablespoon)
chopped cilantro
6″ soft corn tortillas (45/tortilla)
lettuce leaves for bunny style tacos

Calories per serving: 231 if using 1 cup shredded chicken bunny style with salsa only. Add to your calorie count from the list above if you’ll be adding items to your taco.

Stovetop Style

Any of the above recipes can be easily prepared using a lightly oiled saute pan instead of a barbecue grill or-r-r, wait for it …

Oven “Fried”

Spray one side of chicken with oil and place oiled side down on a bakers cooling rack resting inside a larger pan. Spray top of chicken with oil. Bake at 400 degrees for 20 minutes. Turn chicken and bake for an additional 20 minutes or until chicken is thoroughly cooked.

About admin

I've always abhorred the idea that the only way to lose weight is to starve yourself, eat foods that are foreign to you, or gulp down special weight loss potions. I've proved that it is not only possible, but it's easy and fun to lose weight The UnDiet way. The UnDiet is extremely flexible, allowing you to make deviations based on your personal taste, the choices confronting you at any given time, your mood, your cooking skills and the time you have available. A gourmet cook can be happy with The UnDiet as well as those who don't know or care what saute means. You can eat out at restaurants and parties and still not fall off The UnDiet. You can eat olive oil, butter, cream, meat, mayonnaise and still not fall off The UnDiet. You can eat until you're full and still lose weight, once you've mastered the basic principles of The UnDiet. So dig in to this blog, subscribe to the newsletter for lots of extras not published on the blog and get ready for the Kindle book coming soon.

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