Clean eating is a pattern of eating that relies on eating as little processed food as possible and focusing on whole food. In a sense, it is not a diet such as the keto and paleo diets, but rather a way of life much like the Mediterranean diet. Of course, there is no single way to follow a clean eating diet; some people like to ease their way into it, some make a few modifications, and some just try to limit their processed food intake.
Here are clean eating chicken recipes for beginners.
1. Spicy Chicken and Tofu Stew
Preparation time: 15 minutes
Cooking time: 40 minutes
Overall time: 55 minutes
Servings: 4
Ingredients:
- 4 chicken thighs
- 1 block of firm tofu cut into cubes
- 2 sliced red chilies
- 2 tbsp olive oil
- 1 chopped onion
- 3 minced cloves garlic
- 1 thumb-size minced ginger
- 1 cup yogurt
- 1 cup chicken broth
- Fresh cilantro for garnish.
Instructions:
Heat the olive oil in a large pot and sauté the onions, garlic, and ginger until fragrant.
Add the chicken thighs and brown on both sides.
Add the yogurt and chicken broth, and stir well.
Bring it to a simmer and cook it for 25 minutes.
Add the tofu cubes (you can pierce them to let the flavors in) and chilies, then cook for another 10 minutes.
Garnish it with fresh cilantro and serve it hot.
Nutritional value (approximate per serving):
- Calories: 320
- Protein: 25 g
- Fat: 20g
- Carbohydrates: 10g
Food-prepping idea:
Pre-chop all vegetables and marinate the chicken a day before to save time. You can also prepare the tofu by cubing it in advance
Serving ideas:
Serve with steamed jasmine rice or brown rice.
2. Chicken stir-fry with Brussels sprouts and mixed veggies
Preparation time: 10 minutes
Cooking time: 15 minutes
Overall time: 25 minutes
Servings: 4
Ingredients:
- 2 chicken breasts cut into large cubes
- 1 cup of chopped Brussels sprouts
- 1 cup mixed vegetables (carrots, broccoli, green beans)
- 1 tbsp olive oil
- 2 minced cloves garlic
- 1 tbsp soy sauce (you can discard that if you want to go cleaner)
- 1 tsp honey
- 1 tsp sesame oil
- Salt and pepper to taste
Instructions:
Heat the olive oil in a pan and sauté the garlic until fragrant.
Add the chicken cubes and cook them until they are golden brown.
Add the Brussels sprouts and stir-fry for 3-4 minutes.
Add the mixed vegetables and continue cooking for another 5 minutes.
Stir in the soy sauce, honey, and sesame oil. Cook it for another 2-3 minutes.
Adjust the seasoning with salt and pepper, then serve.
Nutritional value (approximate per serving):
- Calories: 250
- Protein: 30g
- Fat: 10g
- Carbohydrates: 15g
Food prepping idea:
Chop all vegetables and marinate the chicken with the sauces the night before for a quick stir-fry.
Serving ideas:
Serve with quinoa or on top of a bed of salad greens for a low-carb option.
3. Herb-Roasted Chicken with Vegetables
Preparation time: 10 minutes
Cooking time: 1 hour
Overall time: 1 hour 10 minutes
Servings: 4-6
Ingredients:
- 1 whole chicken
- 2 tbsp olive oil
- 1 tsp chopped rosemary
- 1 tsp of chopped thyme
- 1 tsp paprika
- 3 minced cloves garlic
- Salt and pepper to taste
- 1 lemon cut into quarters
- 1 cup of sliced carrots
- 1 cup of halved baby potatoes
- 1 cup of halved Brussels sprouts
Instructions:
Preheat the oven to 375°F (190°C).
Rub the chicken with the olive oil, rosemary, thyme, paprika, garlic, salt, and pepper.
Place the lemon quarters inside the chicken.
Arrange the carrots, potatoes, and Brussels sprouts around the chicken on a baking sheet.
Roast them for 1 hour or until the chicken reaches an internal temperature of 165°F (75°C).
Let it rest for 10 minutes before carving it and serving.
Nutritional value (approximate per serving):
Calories: 300
- Protein: 25g
- Fat: 15g
- Carbohydrates: 15g
Food prepping idea:
Marinate the chicken a day ahead and pre-chop the vegetables to streamline cooking time.
Serving ideas:
Serve with a side of crusty homemade brown bread or mashed potatoes. You can also drizzle the vegetables with lemon juice for a sour taste.
4. Mediterranean Green Tomatoes and Chicken
Preparation time: 10 minutes
Cooking time: 45 minutes
Overall time: 55 minutes
Servings: 4
Prepare the sauce in advance and store it in the fridge for up to 2 days.
Ingredients:
1 large chicken
7 small green tomatoes cut in halves
2 Green chili pepper
1 medium-sized minced red onion
3 large minced garlic cloves
1 lemon
1 spoon of tomato paste
½ lemon
3 spoons of olive oil
½ tsp of ground Coriander
½ tsp of black pepper
½ tsp paprika
A sprinkle of dried ginger
Salt to taste
½ cup of water
Instructions:
Wash the chicken well, then leave it in boiling water for 5 minutes. Discard the water and put the chicken aside.
In a skillet, fry the onion until it starts to redden, then add the garlic and stir till it dries out a bit.
Add the tomatoes and the chili pepper and keep on stirring.
Add the tomato paste and the spices.
Pour the water and mix.
Add the chicken and place in low heat.
Cook until the chicken is tender.
Squeeze the lemon on top.
Serve it hot and enjoy!
Serving ideas:
Serve over a bed of couscous or rice.
Pair with a side of steamed vegetables or a fresh salad.
Garnish with fresh parsley or cilantro for added flavor.
Meal prep options:
Marinate the chicken with spices and lemon juice the night before for enhanced flavor.
Nutritional values (approximately per serving)
Calories: 290
Protein: 22g
Fat: 16g
Carbohydrates: 10g
5. Chicken and Zucchini Bowel
Preparation time: 10 minutes
Cooking time: 20 minutes
Overall time: 30 minutes
Servings: 4
Ingredients:
500 grams chicken breast cut into large cubes
2 large spiralized Zucchini (Zucchini noodles)
4 cauliflower florets made into small pieces
1 cup of minced parsley
2 large minced garlic cloves
1 large chopped tomato
4 green chopped chili peppers (optional)
½ tsp of ground Coriander
½ tsp of black pepper
3 spoons of olive oil
Salt to taste
Instructions:
Heat the oil and Fry The minced garlic with the coriander and black pepper until the garlic is slightly reddish.
Add the chicken breasts and chili pepper. Cover it and leave it until the chicken is cooked.
Remove the cover and allow the chicken water to evaporate.
Add The Zucchini and cauliflower and stir. Then add the tomatoes and cover it until the vegetables are soft.
Add the salt and the parsley and mix everything together.
Serve and enjoy!
Nutritional value (approximate per serving):
Calories: 240
Protein: 30g
Fat: 12g
Carbohydrates: 7g
Serving ideas:
Serve on its own or over a bed of quinoa or brown rice.
Garnish with fresh lemon zest or extra parsley for added flavor.
Meal prep options:
Marinate the chicken cubes with spices and olive oil in advance to enhance flavor.
Pre-chop the vegetables to save on prep time; store them in the fridge until ready to cook
6. Spicy Chili Chicken
You can adjust the spices to your liking.
- Preparation time: 20 minutes
- Cooking time: 1 hour 15 minutes
- Overall time: 1 hour 35 minutes
- Servings: 4-6
Ingredients:
- 1 whole chicken (about 1.5 to 2 kg)
- 3 tbsp olive oil
- 2 tbsp honey
- 2 tbsp garlic powder
- 1 tbsp paprika
- 1 tbsp cayenne pepper
- 1 tsp of fennel powder
- 1 tsp of coriander powder
- 1 tsp of cinnamon powder
- 1 tsp of ginger powder
- 2 tbsp of lemon juice
- 2 tbsp red chili flakes (for garnish)
- Fresh whole red chilies (optional garnish)
- Salt and pepper to taste
Instructions:
Preheat the oven to 200°C (400°F).
In a large bowl, mix the olive oil, honey, lemon juice, and the spices to form a marinade.
Rub the marinade generously all over the chicken, ensuring it's well-coated.
Place the chicken in a roasting pan, breast side up.
Roast in the oven for 1 hour to 1 hour 15 minutes, or until the internal temperature reaches 75°C (165°F), basting occasionally with its own juices.
Remove it from the oven and let the chicken rest for 10 minutes before carving.
Garnish it with red chili flakes and whole red chilies for a spicy touch.
Nutritional value (approximate per serving):
Calories: 320
Protein: 28g
Fat: 18g
Carbohydrates: 6g
Food prepping idea:
Marinate the chicken the night before and store it in the fridge. When you are ready to cook it, simply roast it and serve it fresh. You can also use the leftovers in salads or sandwiches for the next day's meals.
Serving ideas:
This spicy chili chicken pairs well with roasted vegetables, mashed potatoes, or a light salad. You can also serve it alongside whole rice or brown flatbread.
7. Stewed Chicken with Vegetables
- Preparation time: 10 minutes
- Cooking time: 40 minutes
- Overall time: 50 minutes
- Servings: 4
Ingredients:
- 1 whole chicken, cut into pieces
- 1 tbsp vegetable oil
- 1 large onion, thinly sliced
- 2 cloves garlic, minced
- 1 tbsp tomato paste
- 2 medium tomatoes, diced
- 1 tsp paprika
- 1/2 tsp cayenne pepper (optional)
- 1 cup chicken broth or water
- 1 bay leaf
- Salt and pepper to taste
Instructions:
Heat the oil in a large pot over medium heat. Add onions and cook until softened.
Add minced garlic and cook for 1 minute.
Stir in tomato paste and diced tomatoes. Cook for 3-4 minutes until tomatoes break down.
Add chicken pieces, paprika, cayenne pepper, and bay leaf. Stir to coat the chicken.
Pour in chicken broth or water, bring to a boil, then reduce heat and cover. Simmer for 30-40 minutes, until chicken is tender and fully cooked.
Season with salt and pepper to taste.
Serve hot with your choice of side dish.
Nutritional value approximately (per serving):
- Calories: 400 kcal
- Protein: 35g
- Fat: 18g
- Carbohydrates: 10g
Food prepping idea:
Cut the chicken into pieces and prepare the tomato-based sauce ahead of time. You can store the sauce in the fridge for up to 2 days and combine with chicken when ready to cook.
Serving ideas:
Serve this stewed chicken over a bed of rice, couscous, or mashed potatoes. You can also enjoy it with a side of crusty bread to soak up the flavorful sauce.
The Bottomline
Use those recipes as a beginning in your clean eating journey.
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