Chicken recipes inspired by the Yoga Diet tradition

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?

Asian chicken with garlic rice and vegetables

Asian chicken with garlic rice and vegetables

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Course: Main Course
Cuisine: Asian
Diet: Yoga inspired diet, Low Calorie
Keyword: chicken
Prep Time: 10 minutes
Cook Time: 30 minutes
Total Time: 40 minutes
Servings: 4
Calories: 634kcal

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

Calories: 634kcal | Carbohydrates: 75g | Protein: 29g | Fat: 23g | Saturated Fat: 3g | Polyunsaturated Fat: 4g | Monounsaturated Fat: 14g | Trans Fat: 0.01g | Cholesterol: 64mg | Sodium: 1726mg | Potassium: 524mg | Fiber: 3g | Sugar: 20g | Vitamin A: 202IU | Vitamin B1: 0.4mg | Vitamin B2: 0.2mg | Vitamin B3: 15mg | Vitamin B5: 2mg | Vitamin B6: 1mg | Vitamin B12: 0.2ยตg | Vitamin C: 2mg | Vitamin D: 0.1ยตg | Vitamin E: 5mg | Vitamin K: 2ยตg | Calcium: 26mg | Iron: 4mg

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.

Asian chicken with garlic rice and vegetables

Asian chicken with garlic wild rice and vegetables

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Course: Main Course
Cuisine: Asian
Diet: Yoga inspired diet, Low Calorie
Keyword: chicken
Prep Time: 10 minutes
Cook Time: 30 minutes
Total Time: 40 minutes
Servings: 4
Calories: 631kcal

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

Calories: 631kcal | Carbohydrates: 72g | Protein: 35g | Fat: 24g | Saturated Fat: 3g | Polyunsaturated Fat: 5g | Monounsaturated Fat: 14g | Trans Fat: 0.01g | Cholesterol: 64mg | Sodium: 1691mg | Potassium: 754mg | Fiber: 5g | Sugar: 21g | Vitamin A: 214IU | Vitamin B1: 0.2mg | Vitamin B2: 0.3mg | Vitamin B3: 17mg | Vitamin B5: 2mg | Vitamin B6: 1mg | Vitamin B12: 0.2ยตg | Vitamin C: 2mg | Vitamin D: 0.1ยตg | Vitamin E: 5mg | Vitamin K: 4ยตg | Calcium: 42mg | Iron: 2mg

Let us now try on another chicken recipe. This week I reimagined a chicken potato salad.

Chicken potato salad

Chicken potato salad

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Course: diner, lunch, Main Course
Cuisine: Mediterranean
Diet: Yoga inspired diet
Keyword: chicken, potato
Prep Time: 5 minutes
Cook Time: 20 minutes
Total Time: 25 minutes
Servings: 4
Calories: 561kcal

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

Calories: 561kcal | Carbohydrates: 54g | Protein: 29g | Fat: 27g | Saturated Fat: 4g | Polyunsaturated Fat: 11g | Monounsaturated Fat: 10g | Trans Fat: 0.1g | Cholesterol: 73mg | Sodium: 856mg | Potassium: 1727mg | Fiber: 9g | Sugar: 8g | Vitamin A: 687IU | Vitamin B1: 0.4mg | Vitamin B2: 0.3mg | Vitamin B3: 14mg | Vitamin B5: 3mg | Vitamin B6: 2mg | Vitamin B12: 0.2ยตg | Vitamin C: 67mg | Vitamin D: 0.1ยตg | Vitamin E: 3mg | Vitamin K: 64ยตg | Calcium: 112mg | Iron: 4mg

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.

Chicken potato salad and wholewheat pita bread

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Course: diner, lunch, Main Course
Cuisine: Mediterranean
Diet: Yoga inspired diet
Keyword: chicken, potato
Prep Time: 5 minutes
Cook Time: 20 minutes
Total Time: 25 minutes
Servings: 4
Calories: 541kcal

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

Calories: 541kcal | Carbohydrates: 59g | Protein: 30g | Fat: 22g | Saturated Fat: 3g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 14g | Trans Fat: 0.01g | Cholesterol: 64mg | Sodium: 866mg | Potassium: 1561mg | Fiber: 9g | Sugar: 9g | Vitamin A: 675IU | Vitamin B1: 0.4mg | Vitamin B2: 0.3mg | Vitamin B3: 14mg | Vitamin B5: 3mg | Vitamin B6: 2mg | Vitamin B12: 0.2ยตg | Vitamin C: 57mg | Vitamin D: 0.1ยตg | Vitamin E: 4mg | Vitamin K: 35ยตg | Calcium: 111mg | Iron: 5mg

If you feel already tantalized, you can find even more inspirations for chicken recipes below.

Chicken Teriyaki with spring onions

Simple recipe of Chicken Teriyaki

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Course: diner, Main Course
Cuisine: Japanese
Diet: Yoga inspired diet
Keyword: chicken, teriyaki
Prep Time: 5 minutes
Cook Time: 15 minutes
Total Time: 20 minutes
Servings: 4
Calories: 128kcal

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

Calories: 128kcal | Carbohydrates: 3g | Protein: 22g | Fat: 3g | Saturated Fat: 1g | Polyunsaturated Fat: 0.4g | Monounsaturated Fat: 1g | Trans Fat: 0.01g | Cholesterol: 64mg | Sodium: 1043mg | Potassium: 405mg | Fiber: 0.2g | Sugar: 2g | Vitamin A: 63IU | Vitamin B1: 0.1mg | Vitamin B2: 0.1mg | Vitamin B3: 11mg | Vitamin B5: 1mg | Vitamin B6: 1mg | Vitamin B12: 0.2ยตg | Vitamin C: 2mg | Vitamin D: 0.1ยตg | Vitamin E: 0.2mg | Vitamin K: 7ยตg | Calcium: 12mg | Iron: 1mg
Roasted chicken legs with carrots and beatroot and sesame seeds sauce

Roasted chicken legs with carrots and beetroot

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Course: diner, Main Course
Cuisine: American
Diet: Yoga inspired diet
Keyword: beetroot, carrot, chicken
Prep Time: 10 minutes
Cook Time: 30 minutes
Total Time: 40 minutes
Servings: 4
Calories: 365kcal

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

Calories: 365kcal | Carbohydrates: 7g | Protein: 22g | Fat: 28g | Saturated Fat: 7g | Polyunsaturated Fat: 5g | Monounsaturated Fat: 14g | Trans Fat: 0.1g | Cholesterol: 120mg | Sodium: 727mg | Potassium: 459mg | Fiber: 2g | Sugar: 3g | Vitamin A: 5328IU | Vitamin B1: 0.1mg | Vitamin B2: 0.2mg | Vitamin B3: 7mg | Vitamin B5: 1mg | Vitamin B6: 0.5mg | Vitamin B12: 1ยตg | Vitamin C: 6mg | Vitamin D: 0.1ยตg | Vitamin E: 2mg | Vitamin K: 20ยตg | Calcium: 55mg | Iron: 2mg
Wrap with rucola, herb cream and chicken breast

Wrap with rucola, herb cream and chicken breast

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Course: Breakfast, lunch, Snack
Cuisine: American
Diet: Yoga inspired diet
Keyword: chicken, rucola, wrap
Prep Time: 5 minutes
Total Time: 5 minutes
Servings: 1
Calories: 252kcal

Ingredients

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

Nutrition

Calories: 252kcal | Carbohydrates: 24g | Protein: 19g | Fat: 9g | Saturated Fat: 4g | Polyunsaturated Fat: 0.3g | Monounsaturated Fat: 1g | Trans Fat: 0.01g | Cholesterol: 55mg | Sodium: 429mg | Potassium: 300mg | Fiber: 3g | Sugar: 2g | Vitamin A: 376IU | Vitamin B1: 0.1mg | Vitamin B2: 0.1mg | Vitamin B3: 7mg | Vitamin B5: 1mg | Vitamin B6: 1mg | Vitamin B12: 0.1ยตg | Vitamin C: 3mg | Vitamin D: 0.1ยตg | Vitamin E: 0.2mg | Vitamin K: 16ยตg | Calcium: 109mg | Iron: 2mg

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