If you’re trying to lose weight, then chicken would inevitably be part of your non-vegetarian diet. However, eating the same grilled chicken breasts can bore you out. Thankfully, there are plenty of chicken recipes in Sri Lanka that you can try out and listed in this article are 5 amazing, easy-to-prepare healthy chicken recipes!
1. Chicken Parm with Spinach
Chicken paired up with spinach is a win-win. Not only does this dish cut on calories, but it also boosts nutrition and tastes delectable too.
● I egg
● 2 cups breadcrumbs
● ¼ cup parmesan cheese, grated
● 1 tsp olive oil
● 1 tsp Italian seasoning
● 4 boneless chicken breasts pounded to ⅓” thickness
● 1 ½ cups tomato sauce
● ½ mozzarella cheese, shredded
● Salt and pepper to taste
Start off by preheating the oven to 400°F. Next, combine bread crumbs, Parmesan, Italian seasoning, olive oil and salt and pepper to taste in a dish. Then, take the chicken, dip it into lightly beaten eggs and then into the mixture of breadcrumbs, making sure that the chicken is coated fully. Bake the chicken for about 12 minutes or until the bread crumbs are golden brown and the chicken is firm to the touch. Then, remove the chicken from the oven and set the oven to broil. Cover each chicken breast with a generous helping of tomato sauce and some mozzarella. Return it to the oven and broil for about 3 minutes or until the cheese melts. Serve the chicken over a bed of spinach.
2. Roasted Chicken Wings in an Asian Marinade
If you’re fond of chicken recipes in Sri Lanka with that authentic flavour, then this recipe will help you save on calories and satisfy your taste buds too!
● 2 lbs chicken wings
● ½ cup soy sauce
● ¼ cup brown sugar
● 1 tbsp grated ginger and garlic
● 2 tbsp butter
● 1 tbsp sriracha
● Juice of ½ lime
● Sesame seeds for garnish
Combine half of the brown sugar, soy sauce, garlic and ginger. Add the chicken wings to this and coat well. Let it marinade for a few hours. Next, preheat the oven to 450°F. Lay the marinated chicken on a baking sheet lined with lightly oiled aluminium foil. Roast for about 15 minutes or until the meat it cooked through and the skin begins to crisp up.
In a skillet, heat the butter, sriracha, remaining brown sugar and lime juice. When the butter has melted, add the chicken wings and saute for a few minutes or until the sauce fully coats the wings. Garnish with sesame seeds for that extra flourish.
3. Simple Chicken Greek Salad
Looking for a healthy and hearty chicken dish without adding any high-calorie ingredients? Try this recipe and we’re sure you’ll love it!
● 2 cups of shredded cooked chicken
● 1 large cucumber peeled and chopped
● 1 red bell pepper, chopped
● 1 onion, chopped
● 4 tomatoes, chopped
● ½ can of beans, drained
● ¾ cup crumbled feta
● 2 tbsp vinegar
● 1 tsp dried oregano
● ¼ cup olive oil
● Salt and pepper to taste
Combine the shredded chicken, bell peppers, tomatoes, onions, beans and feta in a salad bowl. In a separate bowl, mix the vinegar and oregano with salt and pepper. Gradually drizzle the olive oil, whisking it to combine. Toss this dressing with the salad and allow it to sit in the fridge for about half an hour before serving. This ensures that all the ingredients really meld into each other, enhancing the flavour.
4. Easiest Chicken Adobo
An unbelievably easy recipe to try, we’re sure this chicken recipe will soon become a firm favourite among your family!
● 1 lb chicken thighs
● ½ cup vinegar
● ½ cup soy sauce
● 4 cloves of garlic, crushed
● 4 bay leaves
● 1 tsp of coarsely ground black pepper
Combine all the above ingredients in a saucepan and bring to a bare simmer. Cover and cook for about 20-25 minutes or until the chicken is cooked through. Remove the chicken from the pan and allow the mixture to boil vigorously. Continue to boil for a further 10 minutes until the liquid reduces by half and is thick enough to cling on the back of the spoon. Then, return the chicken to the pot and heat it through. Remove bay leaves and serve the chicken with rice and the reduced sauce.
5. Grilled Chicken and Pineapple Sandwich
If you haven’t had chicken and pineapple, you don’t know what you’re missing out on. Lovers of all things sweet and spicy are in for a real treat with this delicious sandwich that has teriyaki-glazed chicken, grilled pineapple and spicy jalapeno – everything you want in a perfect sandwich!
● 4 boneless chicken breasts
● Teriyaki sauce
● 2 slices of Swiss cheese
● 4 slices of pineapple
● 4 whole wheat buns
● 1 onion, sliced finely
● Pickled Jalapeno
Combine the chicken and teriyaki sauce and marinate for a few hours. Next, heat a grill and place the chicken on it. Cook for about 5 minutes on the first side. Then, flip it over and add the cheese to the breast. Continue cooking until the cheese has melted and the chicken is slightly charred. Remove the chicken and allow it to rest.
Then, grill the buns and the pineapple until it's caramelized. This will take about 2 minutes on each side. Top each toasted bun with the red onion slices, jalapeno slices and pineapple before placing the chicken on top. For that extra spice, add in more teriyaki sauce.