Chicken provides nutrition that is on the list of daily required intake, like protein, calcium, fibers and unsaturated fats.
Let us now take a look at the recipes and see if we can improve them?

Ingredients
- 4 cloves garlic
- 20 ml sesame oil
- 250 g risotto rice
- 2 pieces chinese cabbage
- 2 pieces carrot
- 2 pieces yellow carrot
- 400 g chicken filets
- 40 g spicy honey peanuts
- 100 ml sweet spicy chilli sauce
- 40 ml soya sauce
- 2 tbsp ketjap
- 3 tbsp sunflower oil
- 400 ml water
- 1 piece vegetable broth
- 1 tsp salt
- 1 tsp pepper
Nutrition
This is a healthy recipe. However we could have done better, if we replaced the risotto rice by wild rice. Let us see what this does to the nutrition levels. The calories decrease from 634 kCal to 631 kCal, the unsaturated fat increases, the protein increases from 29g to 35g and the calcium increases from 26mg to 42mg.

Ingredients
- 4 cloves garlic
- 20 ml sesame oil
- 250 g wild rice
- 2 pieces chinese cabbage
- 2 pieces carrot
- 2 pieces yellow carrot
- 400 g chicken filets
- 40 g spicy honey peanuts
- 100 ml sweet spicy chilli sauce
- 40 ml soya sauce
- 2 tbsp ketjap
- 3 tbsp sunflower oil
- 400 ml water
- 1 piece vegetable broth
- 1 tsp salt
- 1 tsp pepper
Nutrition
Let us now try on another chicken recipe. This week I reimagined a chicken potato salad.

Ingredients
- 800 g potatoes
- 400 g chicken filet
- 2 tbsp olive oil
- 1 tbsp thyme
- 1 tbsp oregano
- 1 tbsp sage
- 1 tbsp rosemary
- 1 onion
- 250 g cherry tomatoes
- 2 cucumbers
- 155 g corn
- 4 tsp white wine vinegar
- 6 tbsp mayonnaise
- 1 tsp pepper
- 1 tsp salt
Nutrition
People only require 150g potatoes per portion instead of 200g and we added a wholewheat pita bread. We also replaced the mayonnaise by 3 tablespoons of olive oil and mustard. Doing this we will keep the fibers and proteins at about the same level but there will be less fats and calories.
Ingredients
- 600 g potatoes
- 400 g chicken filet
- 5 tbsp olive oil
- 1 tbsp thyme
- 1 tbsp oregano
- 1 tbsp sage
- 1 tbsp rosemary
- 1 onion
- 250 g cherry tomatoes
- 2 cucumbers
- 155 g corn
- 4 tsp white wine vinegar
- 1 tbsp mustard
- 1 tsp pepper
- 1 tsp salt
- 100 g whole wheat pita
Nutrition
If you feel already tantalized, you can find even more inspirations for chicken recipes below.

Ingredients
- 400 g chicken breast
- 2 tbsp teriyaki sauce
- 2 tbsp spring onions
- 1 tsp sugar
- 1 tsp pepper
- 1 tsp salt
Instructions
- Mix the Teriyaki sauce with the sugar, salt and pepper.
- Marinate the chicken in the sauce.
- Chop the spring onions.
- Heat a frying pan without fats. The pan must be very hot.
- Then add the chicken breasts to the pan.
- Heat up on the two sides until the sauce has fully caramelized.
- Serve the chicken breasts with the spring onions.
Nutrition

Ingredients
- 4 chicken legs
- 2 tbsp olive oil
- 2 carrots
- 1 beetroot
- 1 tbsp thyme
- 1 tbsp oregano
- 1 tsp sea salt
- 1 tsp black pepper
Instructions
- Preheat the oven at 180 degrees Celsius.
- Prepare the dressing with the olive oil, thyme, oregano, sea salt and black pepper.
- Add the chicken legs to an oven plate and marinate the chicken legs into the dressing.
- Wash and peel the beetroot. Slice the beetroot.
- Wash and slice the carrots in the length.
- Add the beetroot and carrots to the oven plate. Mix the dressing also with the beetroot and carrots.
- Now put the oven plate in the oven until the one side of the chicken legs is brown and crusty. Now turn around the chicken legs and the beetroot and carrots.
- When the other side of the chicken legs are brown and crusty, diner is ready!
- Serve with the sesame seeds sauce (see other recipe)
Nutrition

Ingredients
- 1 wholegrain wrap
- 66 g chicken white thin slices
- 1 tbsp herb cream
- 15 leaves arugula
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