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    43 Protein-Packed Chicken Variations Every Fit Girl Will Love

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    The humble, reliable chicken is protein-packed… but can get boring, fast. To the rescue, we’ve got a whopping 43 chicken variations to spice things up.

    Chomping on a skinless, boneless chicken breast gives you 23 muscle-building grams of protein for the bargain price of a single gram of saturated fat and 460kJ – and that brings you one step closer to tight abs and lean thighs. The problem? This omnipresent piece of poultry is… not that thrilling.

    The solution: 43 fabulous makeovers for your average chicken breast. Each mix uses just a few easy ingredients that are probably in your kitchen already, and none take longer than 25 minutes. Try a few. The next time you say something tastes like chicken, it’ll be a compliment.

    Image by Mariam Antadze on Pexels

    Epic stir-fried chicken variations

    The Basics

    For stir-fry, cut a raw chicken breast into bite-size pieces or thin strips. Cook it in a non-stick pan or wok over medium-high heat until browned (three to five minutes). Add one of the following groups of ingredients – in the order listed – and cook for five more minutes, stirring frequently.

    Pick your flavour combos:

    Bell Pepper Mix: 1 Tbsp reduced-sodium soy sauce; 2 tsp sesame oil; 1/2 cup green or red bell pepper strips; 1/4 medium onion, cut lengthwise into strips; 1/2 tsp red pepper flakes

    Veggie Blend: 1 Tbsp hoisin sauce; 2 tsp sesame oil; 1/3 c matchstick carrots; 1/3 c chopped celery; 1 spring onion, sliced; 2 Tbsp chopped unsalted peanuts

    Asparagus and Cashew: 1 Tbsp reduced-sodium soy sauce; 2 tsp sesame oil; 1/2 c asparagus tips; 2 Tbsp chopped unsalted cashews

    Sweet Lemon: 1 Tbsp reduced-sodium soy sauce; 1 Tbsp lemon juice; 1 tsp lemon zest; 1 tsp honey; 1 clove garlic, crushed; 1/2 c mangetout; 1 c chopped celery

    Asian Broccoli: 1 whisked egg; 1/2 c (or more) chopped broccoli; 1/4 medium onion, cut lengthwise into long strips; 1/2 tsp red pepper flakes; 1 Tbsp reduced-sodium soy sauce

    Hoisin Mangetout: 1 whisked egg; 1/2 c mangetout; 1/2 c green or red bell pepper strips; 1/4 onion, cut lengthwise into long strips; 1 Tbsp hoisin sauce

    Flavour tip:

    Sesame oil gives stir-fries a distinct flavour. Nutritionally, it’s similar to olive oil because it’s full of heart-healthy unsaturated fats. (Make sure you get plain, not toasted sesame oil.) But if you don’t have it, use canola or peanut oil, not olive, which goes up in smoke at high temperatures.

    READ MORE: This Cape Malay Stuffed Linefish Is Simple And Delicious

    Delish baked chicken variations

    The Basics

    Preheat the oven to 180 degrees Celsius and douse your chicken in sauce, rub it with spices, crust it with goodies or stuff it with savouries. Bake, uncovered, for 20 to 25 minutes.

    Sauce things up

    Watery baths like salsa will do just fine in the oven. But thicker sauces must be mixed with water or stock or you’ll be left with sticky, blackened char. Use a small baking dish with raised sides to keep the meat swimming.

    Fiesta: 1/3 cup salsa

    Italian: 2 Tbsp marinara sauce, 2 Tbsp water

    Honey Mustard: 2 Tbsp Dijon mustard, 2 Tbsp honey, 1 tsp olive oil

    Spiced Up: 3 Tbsp chicken stock; 1 Tbsp mustard; 1 clove garlic, crushed

    Cream of Mushroom: 2 Tbsp condensed mushroom soup, 2 Tbsp water

    Pesto: 2 Tbsp pesto, 2 Tbsp reduced-sodium chicken stock

    Sweet and Sour: 2 Tbsp reduced-sodium soy sauce, 1/4 c crushed pineapple with juice

    Coconut Curry: 3 Tbsp chicken stock, 2 Tbsp light coconut milk, 1/4 tsp curry powder

    Apple Glaze: 1/3 c chicken stock, 1 Tbsp maple syrup, 1 Tbsp apple juice

    Herbed Citrus: 2 Tbsp lemon juice, 2 Tbsp orange marmalade, 1/4 tsp rosemary

    Rubbed recipes

    Rub these mixtures evenly over each breast, then coat with cooking spray.

    Chilli Covered: 1/4 tsp each garlic powder, chilli powder, black pepper and oregano; salt to taste

    Tri-Herb Rub: 1/4 tsp each dried basil, rosemary and thyme; salt and pepper to taste

    READ MORE: 6 Delicious Winter Soup Recipes – Plus Sides!

    Crusted bakes

    Crack an egg into a shallow bowl, whisk it, dip the chicken in it, and then roll the chicken in a plate of one of these coatings:

    Nut Covered: 1/3 c finely chopped nuts

    Italian Topped: 1 Tbsp finely grated Parmesan cheese, 1 Tbsp Italian breadcrumbs, a pinch of black pepper

    Faux Fried: 1/2 c crushed corn or bran flakes

    Stuffed chicken ideas

    Pound the daylights out of your chicken breast with a meat tenderiser until it’s uniformly thin. Then arrange any of the following ingredients on the breast, roll it up and secure it with toothpicks or kitchen twine.

    Ham and Cheese: 1 slice Cheddar cheese, 2 slices deli ham, 1/4 tsp black pepper

    Stromboli: 1 slice mozzarella cheese; 3 slices pepperoni; 3 leaves fresh basil, chopped

    Pizza: 1 slice mozzarella; 1/4 c chopped tomatoes; 3 leaves fresh basil, chopped

    Spinach Stuffed: 1 small handful baby spinach leaves, chopped; 1 Tbsp blue-cheese crumbles; 1 clove garlic, crushed

    Deli Style: 1 slice mozzarella, 1 slice salami, 1 Tbsp chopped roasted red pepper

    Sun-dried Tomato: 1 1/2 Tbsp low-fat ricotta cheese, 1 Tbsp chopped sun-dried tomatoes, 1/4 tsp oregano

    Mediterranean: 1 1/2 Tbsp low-fat ricotta cheese, 1 Tbsp diced olives, 1/4 tsp lemon zest

    Parmesan Pesto: 1 Tbsp pesto, 1 Tbsp shredded Parmesan cheese, 1/4 tsp black pepper

    Flavour tip:

    To lock in juices, sear the breast in a hot pan for one to two minutes per side before baking.

    READ MORE: This Healthy Cauliflower Risotto Is A Winter Dream

    Image by Gerald Jake Abangan on Pexels

    Grilled chicken variations

    The Basics

    Soak the chicken in these marinades for at least an hour. Heat a grill or place a non-stick pan over medium-high heat on the stove. Cook for three to five minutes per side.

    Booze Infused: 2 Tbsp bourbon, 1 tsp deli-style mustard, 1/4 tsp black pepper

    Sweet Booze Infused: 2 Tbsp bourbon; 1 tsp honey; 1 clove garlic, crushed

    White Wine Dressed: 2 Tbsp white wine; 1 clove garlic, crushed; 1/4 tsp thyme

    Rich and Creamy: 2 Tbsp plain yoghurt, 1/4 tsp dill

    Curry Cream: 2 Tbsp plain yoghurt, 1 tsp olive oil, 1/4 tsp curry powder

    Margaritaville: 2 Tbsp lime juice, 1 tsp olive oil, 1/4 tsp coriander

    Cumin and Lime: 2 Tbsp lime juice, 1/4 tsp cumin, 1/4 tsp red pepper flakes

    Lemon Zest: 2 Tbsp lemon juice, 1/4 tsp lemon zest, 1/4 tsp black pepper

    Balsamic Herb: 2 Tbsp vinaigrette, 1/4 tsp rosemary

    Ginger Spiced: 2 Tbsp orange juice, 1/4 tsp powdered ginger, 1/4 tsp coriander

    O-juiced: 2 Tbsp orange juice, 1 Tbsp hoisin sauce, 1/4 tsp red pepper flakes

    Soda Popped: 2 Tbsp Coca-Cola, 1/4 tsp black pepper

    Red Pepper Pop: 1 Tbsp reduced-sodium soy sauce, 1 tsp sesame oil, 1/4 tsp red pepper flakes

    Hawaiian Punch: 2 Tbsp pineapple juice; 1 clove garlic, crushed; 1/4 tsp black pepper

    Flavour tip

    Mix the marinade ingredients well in a resealable plastic bag, drop in the chicken, seal, shake and refrigerate. More

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      in diet and nutrition

      15-Minute One-Pan Chicken With Green Beans In Tomato Sauce

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      We’ve all been there – scrambling for a recipe when the lights go out (hello old friend, #loadshedding). Forget takeout and frozen meals – fire up the gas burner, grab a pot and let’s get cooking.  This hearty chicken braise recipe packs in all the flavours – tomatoes, green beans, garlic and white wine – with only 10 minutes of simmering. Add a crunchy green salad and that’s dinner done.

      Serves 4. Per 324g serving: 1839kJ, 11g fat (1.5g sat), 690mg sodium, 42g carbs, 9g fibre, 6g sugars, 40g protein

      One-Pan Chicken Recipe

      Chicken With Green Beans In Tomato Sauce

      This quick and flavourful dish features tender chicken breasts paired with vibrant green beans, all cooked together in a savoury tomato sauce. Plus, it only takes 15 minutes!

      Prep Time 5 minutes minsCook Time 10 minutes minsTotal Time 15 minutes mins

      Course Main Course

      Servings 4 servingsCalories 439 kcal

      400g ripe tomatoes, peeled10 garlic cloves peeled and roughly chopped½ tsp sea salt1 anchovy fillet180g fine green beans 1 packet4 free-range chicken breasts½ tsp black pepper3 tbsp flour2 tbsp olive oil½ cup white wine1 sprig fresh origanum¾ cup chicken stock
      Roughly chop the peeled tomatoes and set aside.Crush the garlic on a board by sprinkling with sea salt, covering with the face of a knife and pulling the blade towards you. Mash the anchovy into a paste.Blanch the green beans, then top and tail and cut into two-centimetre sections.Season the chicken breasts with salt and pepper, then dust with flour, shaking off the excess.Heat the oil in a large pan over medium-high heat. Add the chicken and cook for three to four minutes per side, until golden. Set aside.Add the garlic and anchovy to the pan and cook over medium heat for one minute.Add the wine, bring to the boil and cook until almost completely reduced.Add the tomatoes, origanum and stock and simmer for 10 minutes or until it thickens into a sauce.Add the chicken breasts and beans and cook for one minute to heat through. Serve.

      Keyword 15-Minute Recipes, chicken

      Looking for more quick meals? More

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      in diet and nutrition

      This Crispy Apple Chicken Casserole Is Ultimate Comfort Food

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      This crispy apple chicken casserole is made all the better with premium apple cider and makes for a deluxe comfort meal.

      The Whitfields of Loxtonia Cider have a treasure trove of family recipes for the chilliest days. Original Loxtonia Crispy Apple Cider is the stealthy ingredient of their family favourite, braised chicken casserole. Their farm is in the mountainous Ceres region, where snow caps the mountains every winter.

      Loxtonia Crispy Apple Cider deepens the flavours of this hearty casserole. And, it’s made on the farm from ‘orchard to bottle’ with home-grown, 100% freshly pressed and naturally fermented apples.

      The Whitfield family began making premium cider from their own apple orchards in 2013 as a natural progression of their fruit farming venture.

      “Watching the entire process unfold on our farm from the blossom bud turning into an apple in our orchards, to the final product of a natural, premium apple cider, still amazes me every season,” says Ali, head of marketing and part of the family.

      All Loxtonia ciders are gluten-free, vegan-friendly and free of preservatives and artificial additives. Ready to try this crispy apple chicken casserole? Let’s dig in.

      Crispy Apple Chicken Casserole

      Prep Time 15 hours hrsCook Time 1 hour hr

      Course Main CourseCuisine Healthy

      4 bone-in, skin-on chicken thighs2 fennel bulbs, sliced4 shallots, sliced 4 cloves garlic, finely minced 1 large handful / bunch fresh sage leaves2 tbsp apple cider vinegar1 tbsp Dijon mustard340 ml Loxtonia Crispy Apple Cider2 green apples, sliced125 ml fresh cream ½ bunch Tuscan kale, stemmed & roughly choppedSalt and black pepper, to tasteOlive oil for cooking
      Preheat oven to 180˚C. Heat a drizzle of olive oil in a large Dutch oven, buffet casserole or cast iron skillet. Pat the chicken thighs dry with a paper towel and season with salt. Sear the chicken thighs skin-side down until the skin is golden brown.Flip and cook until lightly browned on the underside. Set chicken pieces aside on a tray. Add the sliced fennel to the pan with the residual chicken fat and cook until lightly golden on the edges. Remove from the pan and set aside next to the chicken. Add the sliced shallots and sage leaves. Season. Cook until the shallots soften and begin to take on some colour. Add the garlic and cook until fragrant. Add the apple cider vinegar, mustard and Loxtonia Cider. Stir everything together and bring to a simmer. Add the fennel and the chicken back into the pan and nestle it in the sauce. Dot the apples around the dish. Transfer to the oven and bake for 20-25 minutes until the chicken thighs are cooked through.Transfer the chicken to a clean plate or baking tray. (You can keep the chicken warm in the oven during the next step – or crisp up the skin under the grill).Bring the braise to a gentle simmer on the stove top. Add the kale and cream. Stir until the kale is wilted and the sauce has reduced slightly. Taste for seasoning. Return the chicken to the pan for serving family style. Serve with good crusty bread for mopping up the sauce and a green side salad.

      Keyword casserole, chicken, crispy apple chicken casserole More

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      in diet and nutrition

      You Have To Make This Protein-Packed Shandong Chicken Recipe Tonight

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      “Every comfort food dish in every country ultimately comes down to carbs’ n’ sauce,” says Lucy Tweed, author of cookbook Every Night Of The Week. And this Shandong Chicken recipe has this in spades.

      But beyond the carbs n’ sauce you’ll also need protein. Luckily, it doesn’t matter what size chicken you choose so go with what you have, but Lucy tends to veer towards 1.2 kg that she prepares herself. And if you’re up for it, you’ll be doing that too.

      “I like to think that appreciating the food we eat extends beyond simply knowing an ingredient to the handling of it (although I grew up on a working farm so I have had the benefit of experience from a young age). But if it’s not for you, just ask your butcher to do this for you,” says Lucy.

      READ MORE: Umm, These Vegan Pizzas Might Even Taste Better Than The Real Thing

      Make The Most Of Your Meal Prep

      Whether you decide to handle the chicken yourself or you get your butcher to do it for you, we’re going to help you make the most of your meal prep.

      Play one of these podcasts while your chicken cooks in the oven — and learn some mindful strategies while finishing off your meal. Master chef or mindful chef?

      The Happiness Lab with Dr. Laurie Santos

      The Happiness Lab with Dr. Laurie Santos offers science-based strategies for enhancing happiness and wellbeing. Their “Burnout and How to Avoid It” episode is 39 minutes long; just in time to hear your oven timer go off!

      Unlocking Us with Brené Brown

      This podcast is for anyone who wants to become more self-aware and silence their negative self-talk. Check out the 35-minute episode “Brené with Karen Walrond on Accessing Joy and Finding Connection in the Midst of Struggle.”

      On Purpose with Jay Shetty Podcast

      This podcast features interviews with some of the most insightful people in the world. “Gwyneth Paltrow Interviews Jay Shetty ON: Daily Actions to Build Life-Changing Habits & Training Your Mind to Break Old Patterns” is a must-hear!

      READ MORE: The Flavourful Chicken Club Salad Recipe You Need In Your Life Right Now

      Shandong Chicken Recipe

      “Every comfort food dish in every country ultimately comes down to carbs’ n’ sauce,” says Lucy Tweed, author of cookbook Every Night of the Week and creator of this recipe. And beyond the carbs n’ sauce you’ll also need protein; it doesn’t matter what size chicken you choose, but Lucy tends to veer towards 1.2 kg.

      Prep Time 15 minsCook Time 45 mins

      Course Main CourseCuisine Chinese

      Servings 6 people

      1 Saucepan1 Deep Baking Dish1 Frying Pan
      1 Whole Chicken, spine removed and pressed flat* you can ask your butcher to do this for youSauce125 ml Soy sauce3 Tbsp Honey5 cm Knob of ginger, peeled and left whole3 Whole Spring onions, white parts roughly chopped, green tops reserved for garnish1 Whole Onion, quartered3 Tbsp Chinese black vinegar1 Tbsp Chilli bean paste1 Tbsp Chicken stock powderNoodles2 Tbsp Olive oil2 Bunches Water spinach, cut into 10cm pieces6 Whole Garlic cloves, sliced500 gram Fresh rice noodles (or use dry noodles cooked according to the packet instructions)1 Tbsp Sesame oil
      Preheat the oven to 200°C.Finely slice the green spring onion tops lengthways or on a very sharp angle and put in a glass of iced water so they curl up. Completely unnecessary when it comes to flavour but such a fun accessory.Warm all the sauce ingredients in a saucepan with 125ml water.Put the chicken in a deep baking dish lined with baking paper and pour the sauce over the top.Place in the oven for 45 minutes (and put on a podcast). Lucy puts a piece of foil over hers at about 25 minutes because the skin can really take that self tan look too far! Not tight, just literally rest the foil on the top. Untucked.While that’s happening, get the noodles ready. In a large frying pan over medium heat, add the oil and cook the spinach and garlic slivers until the garlic just starts to brown. You can use ordinary spinach as a substitute but it isn’t as silky in texture.Add the rice noodles and 3 tablespoons water to loosen them. Toss this well and dress with the sesame oil.Cut the chicken into pieces to serve. (The hardest bit is the thigh bone but you can leave this part whole if you like. Everything else you can snip at the joint.)Slice the now candied ginger to serve on top, along with the curly green tops of the spring onions.

      Keyword chicken, dinner, healthy More