3 DELICIOUS CHICKEN DISHES UNDER 500 CAL

Chipotle-Glazed Roast Chicken with Sweet Potatoes

Makes: 6 servings



Ingredients


4 sweet potatoes (10 ounces each), peeled and cut into 1-inch pieces

2 1/2 tablespoons olive oil

4 chipotle chilies in adobo sauce, minced

2 garlic cloves, minced

2 tablespoons honey

2 teaspoons cider vinegar

1 1/4 teaspoons salt, plus additional to taste

1 teaspoon cumin

1/2 teaspoon cinnamon

6 boneless, skinless chicken breasts (2 pounds), rinsed and patted dry

Chopped cilantro, for garnish (optional)

Directions


1. Preheat the oven to 400 degrees. In a medium bowl, toss the sweet potatoes in the olive oil and scatter on the bottom of a roasting pan. Roast for 15 minutes.


2. In a small bowl, mix together the chilies, garlic, honey, vinegar, salt, cumin, and cinnamon to make a paste. Rub the paste evenly over each breast. 

3. Place the chicken breasts on top of the sweet potatoes and roast until the chicken is just cooked through, about 25 to 30 minutes. Serve garnished with cilantro if desired.

Nutrition facts per serving: 407 calories, 38g protein, 45g carbohydrate, 8g fat (1.3g saturated), 6g fiber

Coconut-Curry Chicken Fingers with Cashews

Makes: 6 servings


Ingredients


2 pounds boneless, skinless chicken breasts, rinsed and patted dry

1/4 teaspoon salt 

1/4 teaspoon freshly ground black pepper

1 1/4 cups light coconut milk

1 cup skim milk

3 1/2 tablespoons red curry paste

3/4 cup roasted, salted cashews

3/4 cup unsweetened coconut flakes

3/4 cup cornflakes

1 10-ounce bag baby spinach

Directions


1. Preheat the oven to 400 degrees. Lightly grease a large baking sheet. 


2. Cut the chicken into 3-by-1/2-inch strips; season with salt and pepper. 


3. In a wide, shallow bowl, whisk together one cup of the coconut milk, the skim milk, and 1 1/2 tablespoons curry paste. 


4. Mix together the cashews and coconut until finely chopped. Add the cornflakes and pulse until coarse. Transfer the mixture to a wide, shallow bowl.


5. One by one, dip the chicken strips in the coconut milk mixture, letting the excess drip back into the bowl. Place the chicken in the cashew mixture and turn to coat evenly. Transfer each chicken finger to the prepared baking sheet.


6. Bake the chicken fingers in the oven, turning once halfway through, until they are golden all over, about 10 minutes. 


7. While the chicken cooks, whisk together the remaining 1/4 cup coconut milk and remaining 2 tablespoons curry paste. Divide the spinach on plates and top with the chicken fingers. Drizzle the chicken fingers and spinach with the sauce and serve.

Nutrition facts per serving: 364 calories, 40g protein, 15g carbohydrate, 15g fat (6.4g saturated), 3g fiber

Chicken and Chili Stir-Fry

Makes: 4 to 6 servings



Ingredients


1 pound boneless, skinless chicken breasts, rinsed and patted dry

1/2 teaspoon salt

1/2 teaspoon black pepper

3/4 cup reduced-sodium chicken broth

1 1/2 tablespoons low-sodium soy sauce

1 1/2 teaspoons cornstarch

1 teaspoon honey

1 1/2 tablespoons canola oil

1 1/2 teaspoons sesame oil

1 small bunch scallions, chopped, whites and greens separated

3 garlic cloves, finely chopped

1 tablespoon peeled, grated fresh ginger

1/8 teaspoon red pepper flakes

2 cups bean sprouts

1/2 cup unsalted roasted peanuts
Steamed brown rice (optional)

Directions


1. Cut the chicken into 3/4-inch chunks; season with the salt and pepper. In a small bowl, whisk together the chicken broth, soy sauce, cornstarch, and honey. 


2. In a large skillet over medium-high heat, add the canola and sesame oils. When the oil is hot, stir-fry the chicken until just cooked through, 4 to 5 minutes. Transfer to a plate. 


3. Add the scallion whites, garlic, ginger, and red pepper to the pan; cook 30 seconds. Add the bean sprouts; stir-fry 1 minute more. 


4. Stir the broth mixture into the skillet and reduce the heat to simmer. Scrape the browned bits from the bottom of the pan and cook until the sauce is slightly thickened, 1 to 2 minutes. Stir in the peanuts, chicken, and scallion greens; cook 1 to 2 minutes more. Serve over brown rice if desired.

Nutrition facts per serving: 333 calories, 34g protein, 11g carbohydrate, 18g fat (2.3g saturated), 2g fiber