Mexican food is a big favorite of mine and these days it’s reserved for more of a cheat meal than an every other day thing. Over the past few months I’ve experimented enough to make healthier versions of some of my Tex-Mex favorites. For dinner one evening I was craving shredded chicken tacos! I’d seen my grandma make this a hand full of times and figured I could play with some spices and see how it goes. Now this recipe has been experimented on a few times already and I’ve found this to be too delicious not to share. Here’s what you’ll need:

2 boneless skinless chicken breasts
1 8oz can of tomato sauce
1 tsp Apple Cider Vinegar
1 large clove of garlic (minced)
2 tsp chili powder
1/2 tsp ground cumin
1/2 small onion chopped
1 tsp dried oregano
1/2 tsp honey or coconut sugar
salt and pepper to taste

Preparation: In a bowl, combine the tomato sauce, ACV, garlic, chili powder, cumin, oregano, sugar, salt and pepper. Mix until all of the ingredients are well combined.

In a large skillet, bring 1 tablespoon of coconut oil to a medium-high heat and add the chopped onions. Cook the onions until fragrant and until they begin to soften, about 4-5 minutes.

Next, add the two chicken breasts in a single layer to the skillet and cook on each side for 3-4 minutes depending on the thickness. Add the the tomato sauce mixture to the skillet and bring it to a rapid boil. Cover the pan, lower the heat to low and simmer for about 20 minutes or until the chicken is fully cooked.

After the 20 minutes, transfer the chicken breasts to a plate and shred using a fork. Once shred to your liking, transfer the chicken back to the sauce allowing the chicken to soak up the sauce for the next 5 minutes or so.

Serve the chicken in tacos, make a quesadilla, or even a burrito bowl! I topped my tacos with homemade guacamole, plain Greek yogurt, chopped spinach, and a sprinkle of cheese. Then devour!

Nutrition Facts
4 Servings
Amount Per Serving
Calories 132
Total Fat 1 g
Saturated Fat 0.1 g
Polyunsaturated Fat 0.1 g
Monounsaturated Fat 0.1 g
Total Carbohydrate 6 g
Dietary Fiber 2 g
Sugars 4 g
Protein 23 g

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For some particular reason lately I’ve really been craving chicken. I’m not sure about you but I’ll go through periods where chicken grosses me out and I won’t touch it however lately…I want it everyday.

Although it’s pricier, I now only purchase organic chicken and I’ll tell you a little story about why. During wedding planning last year I was busy and relied on those ready made rotisserie chickens at the store to feed Coach Kozak because he eats like a teenage boy. While picking at the last of the chicken, he flipped over the mostly eaten bird and discovered to his disgust a third wing. Yes, a THIRD WING! While some people may see that as a total bonus, lol, Coach was on the verge of vomiting.

Mass production of chicken plus the demand for bigger and meatier birds, you get birds pumped with steroids, growth hormones, not to mention antibiotics because they’re prone to more illnesses because of their close quarters. No thank you! Since then, it’s been organic free range chickens all the way.

Anyhow, back to my recipe, it’s no surprise that I like a little spice in my life as I know I’ve mentioned it in previous posts. I knew I wanted a spice rubbed chicken and decided on cayenne with a little avocado salsa right on top! Here’s what you’ll need for your fast and healthy chicken dinner recipe:

1 lb boneless skinless chicken breasts (buy organic when possible)
2 medium sized avocados
1/2 cup salsa of your choice
2 tbsp coconut oil
2 tsp cayenne pepper
1/2 tsp chili powder
1/2 tsp garlic powder
1/4 tsp Himalayan pink salt
1/4 tsp pepper
cilantro to garnish

Preparation: Start by trimming away all the fat from your chicken breasts. In a bowl, combine the cayenne, chili powder, garlic, salt and pepper to make your rub. Now rub the spices on both sides of chicken breasts until all pieces are coated.

Place a skillet on medium high heat and add the coconut oil in the pan and allow it to melt. Once the skillet is hot, add the chicken to the pan and cook on each side for 8-10 minutes depending on the thickness of your chicken breasts.

While that’s cooking, half and dice your avocado and place it in a bowl. Add in the salsa and fold the ingredients together gently so the avocado doesn’t get mushy. *If you don’t have salsa, you can always dice onion and squeeze lime juice on top of your diced avocado and add salt and pepper to taste.*

You know your chicken is done when poked with a fork and the juices run clear. I plated my chicken on a bed of leftover quinoa I had in my fridge and top it with your avocado salsa mixture. Garnish your lovely plate with chopped cilantro and your dinner is done. Buen Provecho!

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Chances are we’ve all had chicken salad; at a picnic, a BBQ, a baby shower or maybe just a quick dinner. It’s usually made with heavy ingredients such as mayonnaise and/or sour cream and 1 cup of chicken salad can set you back 400 calories if not more. I had two chicken breasts defrosting in the fridge and thought I’d give it a whirl using ingredients already in my pantry and fridge. I ended up making a cucumber and tomato chicken salad with capers and tons of flavor.

Here’s what you’ll need for your healthy chicken salad recipe:

2-3 boneless skinless chicken breasts
low sodium chicken or vegetable broth
1/4 cup of fat free Greek yogurt
1/4 chopped cherry or grape tomatoes
1/4 cup chopped red onion
1 tbsp drained capers
1/2 tbsp dried basil
1/2 medium cucumber peeled and chopped
1 tsp garlic powder
juice of half a lemon
sea salt and pepper to taste

To start, I cubed my chicken breats into near bite size pieces and boiled them for 7-8 minutes in veggie broth.

I placed just enough broth to cover the chicken in the sauce pan. If you use water, you can season the water with sea salt to flavor the chicken.

Keep an eye on your chicken as to not over cook or your chicken can turn out tough, not good. You can check a piece by slicing it to see if all the pink in the middle is gone.

Once done, remove the chicken from the liquid and shred with a fork or your fingers if cool enough.

Next, add the rest of your ingredients right into the same bowl as your chicken and mix. It’s as easy as that. I served mine on a single slice of Ezekiel sprouted grain flax bread and had a side of baby carrots and hummus for lunch. Light, filling, and delicious. Next time, I may just throw in some red pepper flakes because who doesn’t like a little metabolism boosting spice?

Nutrition Facts
4 Servings
Amount Per Serving
Calories 121.6
Total Fat 0.8 g
Saturated Fat 0.0 g
Polyunsaturated Fat 0.0 g
Monounsaturated Fat 0.0 g
Total Carbohydrate 5.5 g
Dietary Fiber 0.6 g
Sugars 3.3 g
Protein 21.5 g

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Moist pan sauteed chicken is consumed often in the Kozak household. First off because it saves time, second because it’s easy to do, and third because it’s delicious and you can change up the flavor combos easily.

Today, I decided to keep it simple. I made garlic and thyme chicken with onions. Low-carb and high in protein, sauteeing has never been easier.

What you’ll need for your quick and healthy chicken recipe:

1 lb boneless skinless chicken breasts (cleaned and fat trimmed)
1 tbsp olive oil
1 1/2 tsp dried thyme
1 tsp garlic powder
1/4 tsp sea salt
1/4 tsp pepper
1/4 of an onion chopped or sliced

I start off by slicing and cubing my chicken so that it cooks faster and trimming off excess fat in the process.

Once that’s completed, I place my cubes in a bowl and toss in 1 tablespoon of olive oil.

Next, I then add the thyme, garlic powder, salt, pepper, and onion

and mix, mix, mix

I transfer the chicken mixture to my skillet on medium high heat.

Continue to stir the chicken every 2-3 min. In total, I cooked my chicken for about 8-10 minutes.

You can check your chicken by poking it with a fork and if the liquid runs clear it’s ready. If the liquid runs pink or red, it’s NOT.

In this particular instance, I stuffed my chicken into a delicious spice rubbed sweet potato.

The best thing about sauteeing chicken is that you can definitely swap the seasoning with almost anything you want and sometimes, I love tossing my cooked chicken in a curry sauce or even a calorie free buffalo sauce. It’s up to you!

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Healthy Chicken Recipes Ingredients:
1lb boneless skinless chicken breasts (fat trimmed)
1 tbsp brown rice vinegar or Worcestershire sauce
2 tbsp fresh lime juice
1-2 cloves of minced garlic
¼ tsp pepper
¼ tsp salt
The zest of one lime
¼ cup chopped cilantro

In a Ziploc bag, place the chicken along with the lime juice, vinegar, garlic, salt and pepper massage and coat the chicken with the marinade in the bag. Refrigerate for 30 minutes up to overnight for best results.

Preheat your oven to 425 degrees. Remove the chicken from the bag and place in a baking dish topping the chicken with the marinade from the bag. Bake uncovered for 25-35 minutes or until thoroughly cooked through. Baking time will be dependent on the thickness of the chicken breasts.
Top the baked chicken with the lime zest, chopped cilantro and serve!

This healthy dinner recipe makes 4 servings. The nutrition facts are for 1 serving.
Calories 149.4
Total Fat 4.0 g
Saturated Fat 1.5 g
Polyunsaturated Fat 0.5 g
Monounsaturated Fat 2.0 g
Dietary Fiber 0.1 g
Sugars 0.5 g
Protein 25.2 g

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Healthy Chicken Recipes Ingredients:
1 pound of chicken tenderloin (chopped into 1” cubes)
¼ – ½ cup of buffalo wing sauce (we enjoy Frank’s Red Hot)
2 cloves of garlic (minced)
1 tbsp olive oil
¼ tsp pepper

Instructions:
Preheat your oven to 450 degrees.

Trim your tenderloins into 1” cubes and cut away any fat from the chicken. In a bowl add chicken, minced garlic, oil, and pepper mixing until the chicken is coated. Add the chicken to an 8×8 baking dish and bake uncovered for approximately 20 minutes or until the chicken is cooked all the way through.

Once the chicken is cooked, place the cooked chicken in a separate bowl draining any excess juice and toss in the wing sauce to your liking. Serve will fresh carrots and celery to get the full clean eating effect without all the calories!

Nutritional Information is for 1 serving. The recipe yields 4 servings.
Calories 167.1
Total Fat 6.4 g
Saturated Fat 1.3 g
Polyunsaturated Fat 0.9 g
Monounsaturated Fat 3.4 g
Total Carbohydrate 0.0 g
Dietary Fiber 0.0 g
Sugars 0.0 g
Protein 25.7 g

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Ingredients:
2 boneless skinless chicken breasts
1 cup almond flour
2 tsp garlic powder
¼ tsp paprika
¼ tsp pepper
2 eggs
1 tbsp almond milk
Non-stick cooking spray (if using foil)

Directions:
Preheat your oven to 350 degrees. Cube your 2 chicken breasts into 1” cubes trimming away any excess fat. Once you’ve completed that task, mix all of your dry ingredients in a bowl, whisking all of the ingredients together. In a separate bowl, combine the eggs and milk together whisking until the yolks are broken. Have your baking sheet lined with parchment paper or foil available, dredge a piece of cubed chicken in the eggs, transfer to the almond flour mixture covering all sides with the flour and place on your baking sheet. Bake the chicken for 20 minutes or until cooked all the way through. Enjoy your gluten free chicken nuggets with your favorite low fat dipping sauce, in a salad, or on their own!

Nutritional Information is for 1 serving. The recipe makes 4 servings.
Calories 300
Total Fat 18.0 g
Saturated Fat 2.5 g
Polyunsaturated Fat 0.5 g
Monounsaturated Fat 2.0 g
Total Carbohydrate 6.0 g
Dietary Fiber 3.0 g
Sugars 1.0 g
Protein 31.0 g

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