The 3 Week Diet

3 Chicken Recipes to Include in Your Meal Plan

Meal planning has improved the way families eat around the world.

Even if you have limited budget, you can be assured of eating tasty and healthy meals. Of course, no meal planning would be complete without creative chicken dishes.

With help from How Sweet Eats, here are fantastic chicken recipes to add to your meal plan.

  1. Thai Drunken Zucchini Noodles with Spicy Hot Chicken

Ingredients:

  • 1 tablespoon hoisin sauce
  • 1 tablespoon low-sodium soy sauce
  • 1/2 tablespoon oyster sayce
  • 2 tablespoons sweet chili sauce
  • 2 tablespoons coconut oil
  • 1 pound boneless, skinless chicken thighs cut into pieces
  • 1/2 teaspoon salt
  • 1/4 teaspoon pepper
  • 1 1/2 tablespoons chili garlic sauce
  • 1 1/2 tablespoons honey
  • 2 shallots, minced
  • 2 garlic cloves, minced
  • 1 red bell pepper, sliced
  • 2 scallions, sliced
  • 2 medium zucchini, spiraled (with blade A)
  • 2 teaspoons hot chili sesame oil
  • 1/4 cup chopped roasted peanuts
  • fresh thai basil for topping

Directions:

Heat a large skillet over medium heat. Once hot, add the hoisin, soy sauce, oyster and sweet chili sauce and stir it together. Cook for 1 to 2 minutes, until the sauce is combined and warm. Transfer it to a bowl.

Add the coconut oil to the same skillet over medium heat. Season the chicken with the salt and pepper. Add it to the skillet and cook until browned on all sides, about 6 to 8 minutes. Stir together the sriracha and honey and add it to the chicken. Stir well and cook for another minute or two. Transfer the chicken to a bowl or plate.

Add the shallots, garlic and red pepper to the skillet. Cook until softened, about 5 minutes. Return the sauce and the chicken to the skillet. Cook for 1 to 2 minutes. Add in the scallions and the zucchini, tossing well to coat. Cook for 2 to 3 minutes, until the zucchini noodles soften. Toss in the peanuts. Drizzle the entire skillet with hot chili sesame oil. Serve immediately.

 

  1. Easy Weeknight Chicken Tacos

Ingredients:

  • 1 1/2 pounds boneless, skinless chicken thighs
  • 1/2 teaspoon salt
  • 1/2 teaspoon pepper
  • 2 tablespoons olive oil
  • 2 teaspoons ground cumin
  • 1 teaspoon smoked paprika
  • 1/2 teaspoon chile powder
  • 1/2 teaspoon garlic powder
  • 1/4 teaspoon chipotle chili powder
  • 1/2 teaspoon onion powder
  • 1 cup grape tomatoes, quartered
  • 1/2 red onion, finely diced
  • 1/4 cup fresh cilantro, chopped
  • 1 lime, juiced
  • 8 to 12 (4-inch) tortillas, flour or corn – your preference!
  • 4 ounces queso fresco cheese, crumbled
  • 1 avocado, sliced
  • extra limes for garnish

Quick chipotle lime crema

  • 3 tablespoons greek yogurt
  • 3/4 cup half and half
  • 1 tablespoon adobo sauce (from a can of chipotles in adobo)
  • juice of half a lime
  • zest of half a lime
  • 1/8 teaspoon salt

Directions:

Preheat the oven to 375 degrees F.

Heat a large oven-safe skillet over medium-high heat. Season the chicken with the salt and pepper. Add the olive oil to the skillet and once it’s hot, add in the chicken. Brown the chicken on both sides, about 2 minutes per side. Cover the skillet and place it in the oven, roasting for 20 minutes. In a bowl, combine the cumin, paprika, chili powders, garlic powder and onion power in a bowl. Set aside.

While the chicken is cooking, combine the diced onion, tomatoes and cilantro in a bowl with the juice of the lime. Add a sprinkle of salt and pepper. Set aside.

In another bowl, whisk together the yogurt, half and half, adobo, lime juice and zest and salt, whisking well to combine. Set aside.

As soon as the chicken is finished cooking, add it to the bowl of your electric mixer, or a bowl that you can use a hand mixer with. If you used the chicken thighs, there will be juices in the pan – leave them in the pan and do not discard them because we will use them! Turn the mixer on to low speed for a few seconds to break up the chicken. Add in the spices that you mixer before and mix the chicken on low speed for a full minute or two to completely shred it and mixx with the spices. Transfer the spiced chicken back to the pan with the juices and toss it well, incorporating the juice. This is how the chicken will stay moist (no – we can’t use another word)!

To assemble the tacos, place the chicken in a tortilla and top with the quick salsa, the crumbled cheese and a drizzle of the crema. Serve with avocado on the side or on top and a fresh squeeze of lime.

 

  1. Greek Grilled Chicken Salad

Ingredients:

  • 2 boneless, skinless chicken breasts
  • 3/4 cup chopped tomato
  • 1/3 cup chopped red onion
  • 3/4 cup chopped cucumber
  • 1/4 cup feta

 

for chicken marinade:

  • 1/4 cup olive oil
  • 2 tablespoons lemon juice
  • 1 tablespoon lemon zest
  • 2 garlic cloves, minced
  • salt & pepper
  • for quick tzatziki
  • 1/2 cup plain Greek yogurt
  • 1 teaspoon olive oil
  • 1/2 teaspoon lemon juice
  • 1 garlic clove, minced
  • 2 tablespoons chopped cucumber
  • 1 teaspoon fresh dill
  • salt and pepper, if desired

Directions:

30 minutes to 2 hours before servings, season chicken with salt and pepper. Place in a ziplock bag or baking dish and cover with the marinade ingredients (oil, lemon, zest, garlic) and marinate. While chicken is marinating, combine the tzatziki ingredients (yogurt, oil, lemon, cucumber, garlic and dill) in a bowl and mix. Season with salt and pepper. Set aside or back in the fridge until ready to use.

Once chicken is ready to cook, heat the grill (or a grill pan) to medium-high heat and grill chicken about 5-6 minutes per side. Set aside and let cool, then cut into chunks. In a large bowl, combine cucumber, tomato, onion and chicken. Add in feta. To bring the salad together, add the tzatziki in 2 tablespoon increments. I only used about 3 tablespoons total, but feel free to add as much as you’d like. Just continue to mix until the salad comes together. Serve on toast or in pitas.

image source: homesweeteats.com

 

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