30 healthy chicken recipes

Here you´ll find 30 healthy chicken recipes but first, let´s talk about this bird and review its health benefits.
  1. The first shocking fact about chicken is that it was probably first domesticated for cockfights, not as food.
  2. Chickens were domesticated in Southern China in 6000 B.C.
  3. There’s a mushroom, Laetiporus sulphureus that tastes like chicken. Due to its taste has been called the chicken polypore and chicken-of-the-woods.
  4. Chickens can recognize over 100 faces, places, and different members of their flock, even after months apart.
  5. It was the first bird to have its genome sequenced, in 2004.
  6. Recent studies have shown that chickens are intelligent creatures with many traits similar to those of primates. Chickens demonstrate complex problem-solving skills, comprehend cause and effect, pass on their knowledge, demonstrate self-control, and even worry.
  7. Chicken is the most common type of poultry in the world. There is significant variation in cooking methods amongst cultures. Historically common methods include roasting, baking, and frying. 

Chicken has well-documented health benefits and makes a fantastic substitute for red meats. Here’s how chicken powers your body:

High-Quality Protein

Protein helps your body to maintain muscle mass and also helps you to build muscle. A 100g serving of roasted chicken offers you 27g of protein and zero grams of carbohydrates. Check its full nutritional value:  USDA FoodData Central

Rich in Vitamins & Minerals

Chicken is also very rich in vitamins and minerals.

  • Vitamin B3 (niacin): According to the Linus Pauling Institute for Micronutrient Research, Vitamin B3 is necessary for energy metabolism, manufacturing cholesterol, and fatty acids.
  • Vitamin B5 (pantothenic acid) and tryptophan together have a calming effect on your body and this makes chicken an excellent option after a stressful day. Tryptophan has been linked to higher levels of serotonin, the “feel-good” hormone. Eating chicken won´t make you feel instantly euphoric, but studies show it could help to boost serotonin levels.
  • Vitamin B6 is needed for the synthesis of neurotransmitters, it is essential for converting stored energy (from glycogen to glucose), and helps to break down proteins.
  • Vitamin B12 and choline together promote brain development in children, help the nervous system function properly and aid cognitive performance in older adults.
  • Vitamin D helps in calcium absorption and bone strengthening. Chicken is rich in phosphorus and calcium, which keep bones in mint condition. Also, it has selenium which has been known to cut the risk of arthritis.
  • Vitamin A helps in building eyesight and minerals such as iron are helpful in hemoglobin formation, muscle activity, and eliminating anemia.  
  • Potassium and sodium are electrolytes that aid in fluid balance.
  • Magnesium helps soothe symptoms of pre-menstrual syndrome.
  • Zinc helps regulate testosterone levels and boost sperm production. 

Control of Blood Pressure

What you eat is very important in reducing blood pressure (hypertension). Chicken consumption has been found to be useful in controlling blood pressure. This was observed in people with hypertension, though the diet was also comprised of nuts, low-fat dietary products, vegetables, and fruits.

Researchers in Japan conducted a study to see if collagen – a protein found in chicken legs – could be broken up by the stomach into smaller proteins that lower blood pressure. The results suggest that chicken collagen hydrolysate (CCH) exerted modulatory effects on the human circulation system.

Reduced Cholesterol

In recent years, the focus has shifted from how much cholesterol a food contains to how much-saturated fat that food has. The more saturated fats you eat, the more LDL cholesterol your body makes.

The amount of saturated fat and cholesterol found in red meat is higher than the levels found in chicken. Therefore, the American Heart Association has advised consuming chicken (or fish) instead of red meat for a lowered risk of cholesterol. However, the AHA also says that chicken must be limited to normal levels, as excessive consumption can also lead to the development of heart disease.

Balances Cortisol Hormones

Consuming chicken can balance cortisol hormones in your body. Imbalanced cortisol hormones could in increased stressed levels. This mainly happens due to improper functioning of the adrenal gland. Read All you need to know about cortisol.

And now, what you came here for, 30 healthy chicken recipes:

11 thoughts on “30 healthy chicken recipes”

  1. I don’t tend to like chicken, but it is relatively inexpensive, however I don’t care for it much because of the hormones used to grow them rapidly. So one might look for how they are fed. Organic or range free may mean they are not in cages but in crowded pens. I am not vegetarian, but I constantly think about this and just conserve on what I get and how it’s grown. If one were vegan or vegetarian, how could they compensate?

    1. I totally understand your concerns. Different foods have different issues in some countries, and none in others. Tuna is always my first example. Eating tuna in the US seems even dangerous due to mercury levels, while in Europe there is no concern about it. In Spain we´re concerned about hormoned catle and pigs, but not chicken. I mean, you can spot the difference between the store´s chickens and home-grown chickens. They look differently, taste differently, so they are fed differently.
      In the other hand, ethics concerns on food are nothing but respectable. Vegans and vegetarians have plant options to replace this protein, legumes and nuts, for example :)

      1. Ihaven’t tried again, I’ve had company, a cruise, Comic-Con and just not had time to upload it to my new phone. I had told you my old one was stolen? It was located clear across our county but the blip didn’t last long when they realized they couldn’t access my apple account, even though they tried and I blocked it so I’m guessing it was thrown away shortly after. So when I get better I will access it again. I think my desktop allows me access though.

      2. Yes, you told me, but not all the story 😨 Hope your new phone stays with you much longer 👌☺️

  2. Pingback: 30 healthy turkey recipes - Chape Fitness

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Rest 30 seconds


Lower Back

The Erector Spinae is not just one muscle, but a bundle of muscles and tendons. Paired, they run more or less vertically. It extends throughout the lumbar, thoracic and cervical regions, and lies in the groove to the side of the vertebral column.

Latissimus Dorsi

The latissimus dorsi is the larger, flat, dorsolateral muscle on the trunk, posterior to the arm, and partly covered by the trapezius on its median dorsal region.


The Deltoid muscle is the muscle forming the rounded contour of the shoulder. It is divided into three portions, anterior, lateral and posterior, with the fibers having different roles due to their orientation.


The Infraspinatus muscle is one of the four rotator cuff muscles crossing the shoulder joint and is commonly injured. It is the main external rotator of the shoulder joint.


The Biceps brachii is  actually two separate bundles of muscles (heads). The two heads of the Biceps vary in length and as a result, are called the Short and the Long Biceps heads.


The Triceps Brachii muscles  have three muscle heads: Lateral, Medial and Long head. Primarily responsible for the extension of the elbow joint. The lateral head is used for movements requiring occasional high-intensity force, while the medial fascicle enables more precise, low-force movements.

(Anterior muscles)

The Pronator teres pronates the forearm, turning the hand posteriorly. If the elbow is flexed to a right angle, then pronator teres will turn the hand so that the palm faces inferiorly. It is assisted in this action by pronator quadratus.

(Posterior muscles)

The Extensor Digitorum muscle helps in the movements of the wrists and the elbows. It extends the phalanges, then the wrist, and finally the elbow. It acts principally on the proximal phalanges. It tends to separate the fingers as it extends them.


The pectoralis major makes up the bulk of the chest muscles in the male and lies under the breast in the female.

The pectoralis minor is a thin, triangular muscle, situated at the upper part of the chest, beneath the pectoralis major. 


The Rectus Abdominis is the most superficial of the abdominal muscles. It is this muscle which forms the six-pack shape! It is a paired muscle running vertically on each side of the anterior wall of the abdomen. There are two parallel muscles, separated by a midline band of connective tissue called the linea alba.


The External Oblique is situated on the lateral and anterior parts of the abdomen. It is broad, thin, and irregularly quadrilateral. It is the largest and the most superficial (outermost) of the three flat muscles of the lateral anterior abdomen. 


The gluteal muscles are a group of three muscles which make up the buttocks: the gluteus maximus, gluteus medius and gluteus minimus. The three muscles originate from the ilium and sacrum and insert on the femur. The functions of the muscles include extension, abduction, external rotation, and internal rotation of the hip joint.

Rest 40 seconds



The Quadriceps Femoris is the knee extensor muscle.  As a group, the quadriceps femoris is crucial in walking, running, jumping and squatting. It´s subdivided into four separate “heads”.


A hamstring is any one of the three posterior thigh muscles in between the hip and the knee (from medial to lateral: semimembranosus, semitendinosus and biceps femoris). The hamstrings are quite susceptible to injury.

Lower Leg

The gastrocnemius and the soleus form what we know as calf. They are involved in activities such as walking, running, jumping… 

Rest 120 seconds


Rest 90 seconds


Rest 60 seconds



The trapezius is a broad, flat and triangular muscle. The muscles on each side form a trapezoid shape. It is the most superficial of all the back muscles.

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