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Chicken Express: Healthy Family Dinners

  • Kana Okada

    Tandoori Chicken Thighs

    Makes: 4 servings
    Prep: 15 mins
    Bake: 40 mins at 400oF
    Cook: 20 mins

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  • Kana Okada

    Chicken Parmesan

    Makes: 4 servings
    Prep: 15 mins
    Bake: 15 mins at 350oF
    Cook: 13 mins

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  • Kana Okada

    Chicken a la Calabrese

    Makes: 8 servings
    Prep: 20 mins
    Bake: 15 mins at 450oF /25 minutes at 350 degree F
    Cook: 15 mins

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  • Kana Okada

    Sweet & Sour Asian Wraps

    Makes: 4 servings
    Prep: 20 mins
    Cook: 5 mins

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  • Kana Okada

    Chicken Cutlet Salad

    Makes: 4 servings
    Prep: 15 mins
    Cook: 7 mins

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  • Tina Rupp

    Healthy Arroz con Pollo

    Makes: 8 servings
    Prep: 15 mins
    Cook: 35 mins

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  • Tina Rupp

    Baked Greek Chicken

    Makes: 6 servings
    Prep: 10 mins
    Bake: 40 mins at 425oF
    Cook: 9 mins

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  • Tina Rupp

    Chicken Cacciatore with Whole Wheat Spaghetti

    Makes: 8 servings
    Prep: 15 mins
    Cook: 35 mins

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  • Tina Rupp

    Chicken Noodle Soup

    Makes: 12 servings
    Prep: 25 mins
    Cook: 1 hr 39 mins

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  • Tina Rupp

    Herb-Roasted Chicken

    Makes: 6 servings
    Prep: 15 mins
    Roast: 30 mins at 450oF
    Roast: 55 mins at 400oF

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  • Ann Stratton

    Parmesan-Crusted Chicken

    Makes: 4 servings
    Prep: 15 mins
    Bake: 30 mins at oF

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  • Ann Stratton

    Chicken Paillard with Greens

    Makes: 4 servings
    Prep: 20 mins
    Cook: 8 mins

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  • Ann Stratton

    Spicy Chicken & Mushrooms

    Makes: 4 servings
    Prep: 20 mins
    Cook: 10 mins

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  • Chicken Fajita Pitas

    Makes: 4 servings
    Prep: 15 mins
    Bake: 15 mins at 350oF
    Cook: 10 mins

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  • Ann Stratton

    Hungarian Paprika Chicken

    Makes: 4 servings
    Prep: 10 mins
    Cook: 32 mins

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  • Ann Stratton

    Chicken Piccata

    Makes: 4 servings
    Prep: 10 mins
    Cook: 16 mins

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  • Courtesy of Harvard Common Press

    More from Not Your Mother's Weeknight Cooking by Beth Hensperger

    How to Handle Raw Chicken

    * In the supermarket, choose well-wrapped chicken, and put it in a plastic bag to keep juices from leaking onto other items.

    * Store chicken at 40 degrees F. or below. If you won't use it for a couple of days, freeze it.

    * Separate raw chicken from other foods.

    * Wash hands with soap and hot water after handling raw chicken. Clean anything that came in contact with your hands or the chicken.

    5 Chicken Rub Recipes

    Plan for about 1 tablespoon rub per pound; use more or less to suit your taste.

    Southwest Chili and Herb Rub
    Stir together 2 tablespoons chili powder, 1 tablespoon kosher salt, 2 teaspoons garlic powder, 1 1/2 teaspoons ground cumin, 1 teaspoon dried basil, 1/2 teaspoon black pepper, and 1/2 easpoon cayenne.

    Lemon-Rosemary Rub

    Stir together 1 tablespoon each of lemon juice, olive oil, Dijon mustard, chopped garlic, and chopped fresh rosemary, 1 teaspoon lemon zest, and 1/2 teaspoon each salt and black pepper.

    Spice Rub
    Blend 3 tablespoons paprika, 1 tablespoon each garlic powder, ground cumin, and ground ginger, 2 teaspoons salt, 1 1/2 teaspoons ground cinnamon, and 1 teaspoon ground cayenne.

    Fennel and Thyme Rub
    With a mortar and pestle, crush 2 teaspoons fennel seeds. Combine with 1/4 teaspoon each salt and black pepper, 1/8 teaspoon cayenne, 1 teaspoon olive oil, 2 cloves finely chopped garlic, and 1/4 teaspoon dried thyme.

    Jamaican Rub
    Combine 2 tablespoons onion powder, 2 teaspoons each sugar and dried thyme, 1 teaspoon each salt, red pepper flakes, black pepper, and allspice, and 1/4 teaspoon ground cinnamon.

    5 Chicken Marinade Recipes

    To tenderize and add flavor, drizzle one of these marinades over 1 1/2 pounds chicken in a large baking dish. Refrigerate for at least 1 hour, turning once.

    Lime-Ginger Marinade
    Combine 2 teaspoons lime zest, 1/3 cup fresh lime juice, 3 tablespoons low-sodium soy sauce, 2 tablespoons sweet rice cooking wine, 1 tablespoon each sugar and grated fresh ginger, and 1 tablespoon chopped garlic.

    Lemon-Garlic Marinade
    Stir together 1/2 cup fresh lemon juice, 2 tablespoons chopped garlic, 2 teaspoons dried oregano, and 1 teaspoon each salt and black pepper. Slowly whisk in 1/2 cup olive oil until well blended.

    Georgia Peach Marinade
    Stir together 1/3 cup low-sodium soy sauce, 2 tablespoons fresh lemon juice, 1 tablespoon each vegetable oil and peach preserves, 2 teaspoons grated fresh ginger, and 1 clove chopped garlic.

    Yogurt Marinade
    Combine 6 ounces low-fat plain yogurt, 1 tablespoon fresh lemon juice, 1 1/4 teaspoons each sugar and salt, 1 teaspoon paprika, 1/2 teaspoon ground coriander, and 1/4 teaspoon curry powder.

    Mustard Marinade
    Whisk together 1/3 cup olive oil, 1/4 cup each red wine vinegar and dry red wine, 1 tablespoon chopped garlic, 2 tablespoons hot and sweet mustard, 1 tablespoon ketchup, and 1 teaspoon dried basil.

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