Chicken recipes:14 easy tasty light ideas

14 Chicken recipes tasty and easy ideas

Everyone likes chicken , young and old, which is why chicken recipes are not counted. Appetizers , salads, quick main courses , sandwiches : there are many variations of Chicken recipes! In addition to the taste they bring useful nutrients for the body . Chicken is one of the most consumed of white meats.

In fact, chicken meat is light, 110 calories per 100 grams, easy to digest and nutritious. In addition, chicken breast is one of the leanest parts.

Chicken recipes: nutritional values

The nutritionists explains, chicken is rich in protein and has little fat, so chicken recipes are also useful for limiting the fat content of red meat , which is harmful to health. .

Not only that but in terms of protein and iron, there are no significant differences between white and red meat: but white is lighter and chicken is a true champion, especially if you have the foresight to cook it without skin.

In addition, quick main courses prepared with chicken, turkey or rabbit recipes are important protein sources to be prepared often, because there is no scientific evidence on the risks of excessive intake.

So, cold, hot, with vegetables, herbs and spices , chicken recipes help you eat well and stay in shape .

Quick and light chicken recipes

Try the following easy and light Chicken recipes and have fun!

1 – Caesar salad

The Caesar salad light is the light version and revisited the classic caesar salad US, which traditionally is made with lettuce, parmesan cheese, croutons and egg sauce, lemon juice, olive oil and Worcestershire sauce.

Caesar salad

Total calories 1171 / calories per person 292

Ingredients for 4 people

  • 650 g chicken fillets
  • 100 g low-fat yogurt
  • 120 g lettuce
  • 40 g bread
  • 30 g parmesan
  • 2 tbsp extra virgin olive oil
  • 1 clove garlic
  • Salt to taste


Heat a non-stick pan or a grill, cook the chicken breasts, turning them on all sides, until they are golden brown, salt them slightly

Let them rest and cool, then cut them into chunks on a cutting board, using a sharp knife

Prepare the light sauce: in a bowl put the yogurt, salt, oil and the clove of garlic previously peeled and crushed, mix thoroughly

Cut the bread into slices and toast it in a very hot non-stick pan or on a grill, until you get golden and crispy croutons

Wash the lettuce and dry it, place it in a bowl, add the chicken. Remove the garlic from the sauce and season the lettuce and chicken, mixing thoroughly. With the help of a potato peeler, create some parmesan flakes, combine them with the salad together with the croutons and serve immediately

2 – Chicken kebab

Kebab is a meat-based dish typical of Turkish cuisine that has now become popular all over the world, becoming the symbol of street food. Maybe you don’t know, but if you prepare a chicken kebab and pay attention to the seasonings you can also eat it on a diet

 Chicken kebab

Total calories 1640 / calories per person 410

Ingredients for 4 people

  • 200 g chicken legs (boneless and skinned)
  • 200 g chicken breast
  • mixed spices for kebabs
  • Salt to taste
  • 2 tbsp extra virgin olive oil

To serve:

  • 100 g low-fat yogurt
  • Salt to taste
  • 4 wraps
  • 40 g green salads
  • 100 g tomatoes.


Cut the chicken legs and the chicken breast into small pieces

Place the meat in a bowl, season with two tablespoons of oil, salt and the spice mix for kebabs, cover with plastic wrap and leave to marinate in the refrigerator for about 1 hour. While waiting for the marinating time, prepare the yogurt sauce by simply mixing the yogurt with a pinch of salt.

Heat a non-stick pan, when it is hot add the chicken and the bottom of the marinade, cook over high heat stirring constantly.

Heat the piadina for a few seconds, fill it with the kebab adding the yogurt sauce, the tomatoes and the salad, serve hot.

You can also serve chicken kebab on the plate.


If you omit the wraps and eat the kebab on the plate, the calories are:

Total calories 711 cal. / calories per person 177 cal.

3 – Chicken with peppers

The chicken with peppers is a main dish easy to prepare and very tasty. The meat, in fact, cooked for a long time in a pan together with peppers and tomato, becomes particularly tender and tasty. In addition, the combination of chicken and vegetables ensures you a second and a side dish in one go : a practical solution that allows you to optimize the time spent on cooking, bringing a complete and very nutritious recipe to the table.

Chicken with peppers

Total calories 1073 / calories per person 268

Ingredients for 4 people

  • 800 g free range chicken in pieces
  • red peppers 2
  • garlic cloves 2
  • ripe tomatoes from gravy 2
  • 70 ml white wine
  • Salt to taste
  • pepper as needed
  • fresh oregano to taste


Clean the peppers, remove cores, seeds and internal filaments, cut them into pieces.

In a very large pan, with high boldi, place the two cloves of garlic previously peeled and divided in half and fry for a few minutes, add the chicken cut into pieces.

Brown the chicken well on all sides for about 5 minutes, salt and sprinkle with a little pepper.

Blend with the white wine and let it evaporate.

In the meantime, cut the tomatoes into cubes. Add the peppers to the chicken, cook for 10 minutes, then add the tomatoes too.

Add salt and continue cooking with the lid left slightly raised with a wooden spoon.

Cook for about 35-40 minutes on medium heat, stirring occasionally. Add fresh oregano, sage or marjoram and serve the chicken hot.

4 – Light chicken nuggets

The light chicken nuggets have an idea a bit different to prepare the white meat this recipe is light and easy to prepare.It is perfect if you don’t like meat too much, because chicken is “masked” in meatballs, breaded in a tasty batter . You can also prepare this recipe for a special lunch or dinner , for example at the weekend, and accompany it with French fries in the oven ! A slightly different, tasty, but with dinner always controlled quantities of fats and healthy eating.

 Light chicken nuggets

Total calories 1638 / calories per person: 204

Ingredients for 6 people

  • 500 g chicken breast
  • ½ onion
  • 50 g bread
  • 2 tablespoons low sodium soy sauce
  • 1 teaspoon mustard powder
  • 1 clove of garlic a piece.

For breading

  • 1 egg
  • 70 g skimmed milk
  • 70 g flour
  • ½ teaspoon instant yeast for savory pies
  • 50 g breadcrumbs
  • 2 tbsp extra virgin olive oil.


Cut the chicken breast into pieces.

Place it in a mixer together with the onion, the piece of garlic, the bread, the mustard, the soy sauce, blend until you obtain a homogeneous mixture, similar to that of the meatballs. Preheat the oven to 190 ° in ventilated mode.

Prepare the breading: beat the egg, gradually add the flour, the instant yeast and mix to obtain a homogeneous and lump-free mixture, dilute it with the milk, poured in little by little.

Place the breadcrumbs on a plate.

With dampened hands, form the nuggets, or “drop” shaped meatballs.

Pass them in the batter and finally in the breadcrumbs, so that they are covered evenly.

Arrange them on a baking tray lined with parchment paper and brushed with oil, bake for about 20 minutes or until they are golden brown evenly.

Serve them hot.


You ca also shallow fry them in non-stick pan with little oil

5 – Grilled chicken Sandwich with yoghurt sauce

The grilled chicken sandwich is nutritious and tasty, ideal for a picnic or a quick lunch in the office.Bread and grilled chicken , enriched with yogurt sauce , give life to a stuffed bun full of flavor and light. Which with carrots cut into julienne strips and fresh salad becomes even more genuine and lighter. Thanks to this sandwich you will be full of beneficial properties with few calories.

Sandwich with grilled chicken

Calories for 1 sandwich: 360

Ingredients for a sandwich

  • 100 g of chicken breast
  • 10 g of mixed salad
  • 20 g julienne-cut carrots
  • 30 ml of whole white yogurt
  • ½ clove of garlic
  • ½ teaspoon of extra virgin olive oil
  • Salt to taste
  • pepper as needed
  • fresh thyme to taste


First cook the chicken on a non-stick grill and season it with a little salt and a pinch of freshly ground pepper. Once well cooked, let it cool and then cut it into strips.

Wash, dry and cut the salad into pieces, then prepare the sauce by mixing the yogurt with the half clove of garlic, salt, oil and thyme. Remove the garlic from the sauce and keep it in the fridge for 10 minutes.

Cut the sandwich in two with a serrated knife and stuff it with the chicken, the salad, the carrots and finally the yogurt sauce. Your sandwich with grilled chicken and yogurt sauce is ready.

6 – Chicken rolls with sweet chillies

Chicken rolls is a main dish suitable for those with little time because they are easy and quick to prepare.The chicken rolls are also rich in health benefits, because every ingredient has an important nutritional content: the chicken is a source of protein , the endive of vitamins and minerals , and hot pepper protects against cardiovascular disease and stimulates the metabolism.

Chicken rolls with sweet chillies

Total calories 1559 / calories per person: 389

Ingredients for 4 people

  • 550 g of chicken slices
  • 250 g sweet peppers or peppers
  • 70 g of sliced ​​bacon
  • 50 g of escarole leaves
  • 1 glass of white wine
  • 4 tablespoons of extra virgin olive oil
  • 1 clove of garlic
  • Salt to taste
  • pepper as needed


Wash the peppers thoroughly, remove the cap and empty them of the internal seeds. Wash the escarole leaves, dry them and cut them into thin strips. Beat the chicken slices with a meat mallet to thin them and make them of a homogeneous thickness.

Arrange the bacon on top of each slice of chicken and then the escarole leaves, roll the chicken slices to form the rolls and close them with a little roasting wire.

In a non-stick pan, fry the garlic clove in two tablespoons of oil and start cooking the chillies. Heat the remaining two tablespoons of oil in another pan and arrange the chicken rolls inside.

Sauté on all sides over a high heat for about 5 minutes, then blend with the glass of white wine. When it has evaporated, transfer the rolls to the same pan as the peppers and season with salt and pepper. Add half a glass of water and continue cooking for another 10 minutes, turning the rolls a few times on each side.

In the end the chicken must be golden brown and the chillies soft but still firm. Remove the string, cut the rolls into not too thin slices and serve them with the chillies or peppers

7 – Lemon chicken breast

The lemon chicken is a precious ally for diets, because it is light, tasty and filling. With few calories and a reduced fat content, lemon chicken can be eaten hot when cooked, or cold, with the addition of aromatic herbs. In the traditional Chinese recipe, lemon chicken is very caloric since it is fried in seed oil, not cooked in a pan.

Lemon chicken breast

Total calories: 189

Ingredients for 1 person

  • 100 g of chicken breast
  • 1 tablespoon of flour
  • 1 teaspoon of extra virgin olive oil
  • water
  • Salt to taste
  • lemon.


Cut the chicken breast into not too small pieces or strips towards the length. In a large bowl put the spoonful of flour and a pinch of salt. Add the chicken pieces and flour them well with your hands, until they are covered with flour on each side.

In a pan put the teaspoon of extra virgin olive oil and the floured chicken pieces and brown them over medium heat. During cooking also add a little water (one tablespoon at a time) so that a creamy sauce forms with the flour.

Leave the chicken to cook for a few minutes without drying it too much (add more water if needed) and halfway through cooking add the lemon juice.

Leave to cook for another 10 minutes or so, stirring occasionally and when all the pieces have taken on a uniform golden color, your lemon chicken is ready. Serve it with lemon slices on the plate if you have guests or if you want to add a little ‘fresh’ lemon to the chicken breast.

8 – Chicken skewers with peppers and pineapple

The chicken skewers is a nutritious dish,light and very delicious taste. Chicken meat, lean and digestible,is combined with a vegetable such as peppers and a fruit such as pineapple,which give the whole a bittersweet note and also bring many nutrients beneficial to health, making the dish complete and nutritionally balanced . If you are on a diet, you can taste these chicken skewers as an alternative to a second meat dish.

Chicken skewers with peppers and pineapple

Total calories 1470 / calories per person: 245

Ingredients for 6 people

  • 600 g of chicken breast
  • 400 g of mixed peppers
  • 320 g fresh pineapple (or canned natural)
  • 8 teaspoons of extra virgin olive oil
  • 4 cloves of garlic
  • 2 teaspoons of lemon juice
  • iodized salt to taste
  • kitchen skewers.

For the sauce

  • 400 ml sugar-free pineapple juice
  • 4 teaspoons of corn starch
  • 4 tablespoons tomato puree abundant
  • 4 teaspoons balsamic vinegar
  • chilli powder to taste
  • salt to taste
  • pepper to taste
  • pineapple peppers chicken skewers


First prepare the sauce: put all the ingredients in a saucepan, add the corn starch with a sieve and cook over low heat, stirring to prevent lumps from forming.

When the sauce is smooth, season with salt and pepper and turn off the heat.Meanwhile, cut the chicken breast, peppers and pineapple into coarse cubes and alternate on the skewers.

Prepare a marinade with crushed garlic, lemon juice, a pinch of salt and extra virgin olive oil. Let it flavor for a few minutes, brush the skewers and let them rest for 5-10 minutes.

Brown the skewers in a non-stick pan, cover them and cook for 15 minutes, turning them on one side and the other to cook them well. Arrange the skewers on a platter, sail with the prepared sauce and serve on the table. Chicken skewers with peppers and pineapple lend themselves to be eaten hot or cold.

9 – Light chicken salad with yogurt sauce

The light chicken salad is a fresh and inviting dish, ideal to prepare in advance and enjoy cold. You can eat it as a second course, even taking it to the office, or as a single dish , accompanying it with a few slices of bread.

Light chicken salad with yogurt sauce

Total calories 590 / calories per person: 295

Ingredients for two people

  • 250 g slices of chicken breast
  • 100 g of celery
  • 300 g of carrots
  • 100 g of low-fat yogurt
  • 100 g of green beans
  • 40 g of pitted black olives
  • chives
  • Salt to taste
  • pepper as needed
  • 1 teaspoon of oil


Wash the green beans and remove the ends. Put a pan of salted water on the fire and, when boiling, pour the green beans. Let them cook for 7-8 minutes.

Cook the chicken slices on a non-stick grill or plate, turning them from time to time. At the end of cooking add a little salt and pepper. When they are cooked and golden brown, let them cool slightly, then cut them into strips.

Peel the carrots and cut them into slices, cut the celery into slices.

Prepare the sauce: mix the low-fat yogurt with the teaspoon of oil, add a little salt and plenty of chopped chives.

Combine the vegetables with the chicken, the olives and the sauce and mix everything. Serve cold.

10 – Baked chicken with potatoes

The chicken with potatoes in the oven is a timeless classic, one of the main courses that never get tired. If you have children chicken with potatoes is ideal for eating meat in a healthy way , without adding fat, and to make it pleasant even if they don’t like it thanks to the presence of potatoes, which must be crispy on the outside and soft inside.

Baked chicken with potatoes

Total calories 1392 / calories per person: 348

Ingredients for 4 people

  • 480 g of chicken
  • 600 g of potatoes
  • 4 teaspoons of oil
  • 2 cloves of garlic
  • Salt to taste
  • sage to taste
  • rosemary to taste
  • bay leaf to taste


Turn on the oven at 190 degrees.

Take a baking tray and pour in the extra virgin olive oil.

Place the chicken that you previously washed and dried in the pan, surrounding it with the potatoes cut into wedges, 2 cloves of garlic, salt, sage, rosemary, bay leaf and oil.

Cook for about 45 minutes without ever touching it.

11 – Chicken meatballs with pepper sauce

Chicken meatballs is a recipe in which chicken meat, by its very low calorie and very digestible nature , becomes even lighter because it is cooked in the oven with very little oil, therefore with a reduced fat content. The combination with the pepper and yogurt sauce makes the dish very fresh and beneficial for re balancing the bacterial flora.

 Chicken meatballs with pepper sauce

Total Calories: 611 / calories per person: 305

Ingredients for 4 people

  • 200 g diced chicken breast
  • 1 egg
  • 2 and a half tablespoons of ricotta
  • 1 teaspoon and a half of parmesan
  • chopped parsley
  • chopped rosemary
  • Salt to taste
  • pepper as needed
  • corn flour for breading
  • 2 tablespoons of cooking oil.

For the sauce

  • a grilled pepper, peeled and cooled
  • 1 plain yogurt
  • oil to taste
  • Salt to taste
  • pepper as needed


Mix the chicken breast with a yolk, ricotta, parmesan, parsley and chopped rosemary, a pinch of salt and a pinch of pepper in a bowl.

Mix all the ingredients with a spoon: if the dough turns out to be too compact, also add the egg white.

Preheat the oven to 200 ° in static mode.

With an ice cream portioner, shape the meatballs and mix them with the cornmeal.

Arrange them on a baking tray lined with parchment paper and pour a few drops of oil on each to facilitate browning.

Bake for about 20 minutes, turning them halfway through cooking to obtain a homogeneous browning.

In the meantime, prepare the sauce: blend the pepper, already grilled, peeled and left to cool, until you obtain a homogeneous puree. Transfer the sauce to a bowl, add a spoonful of yogurt (to lighten the intense taste of the pepper), a teaspoon of oil, a pinch of salt and a pinch of pepper.

Mix well to mix all the ingredients.

When the meatballs are cooked, transfer them to a serving dish and garnish them with the pepper sauce.

12 – Chicken curry

Curry , or more precisely masala, is a slightly spicy, aromatic and intense spice, and completely changes the flavor of the chicken, which in this recipe loses its delicate taste suitable for everyone.

The curry chicken recipe is of Asian origin, a classic of Indian, Thai and Chinese cuisine.

In the traditional Asian recipe, cream is used to soften the strong curry flavor but in our light version, the advice is to use skim milk instead of cream.

Chicken curry

Total calories: 1242 / calories per person: 310

Ingredients for 4 people

  • 200 g of chicken breast
  • 200 ml of skim milk
  • 2 spoons of oil
  • 1 teaspoon curry
  • Salt to taste


Take the chicken breasts and dice them. Heat a non-stick pan with a little oil and add the diced chicken, then cook over medium-low heat adding a pinch of salt at the end of cooking.

After a few minutes add the curry instead, to flavor the chicken well. Just one sachet for 3 people.

You can dilute the spice mixture in water and then pour it over the chicken, or pour the curry directly over the chicken and stretch with a glass of water. Leave to cook for about 20 minutes.

Taste and season with salt.

Now the traditional Asian recipe calls for a spoonful of cooking cream, but if you are on a diet, put in a cup of milk that serves to dilute the strong flavor of the curry.
Leave to flavor for a few minutes and serve your chicken curry.

13 – Coconut chicken with rice

The Chicken with coconut milk is a recipe of Indian origin from the sour taste: he brings to the table accompanied by basmati rice . The flavor is delicate and particular: a balanced and tasty single dish , rich in beneficial properties for your body.

 Coconut chicken with rice

Total calories 1870 / calories per person: 370

Ingredients for 5 people

  • 500 g of chicken breast
  • 300 ml of coconut milk
  • 300 ml of tomato sauce
  • 1 tablespoon of extra virgin olive oil
  • 1 clove of garlic
  • 100 g of wild rice
  • 100 g of basmati rice
  • Salt to taste
  • pepper as needed


Cut the chicken into pieces and cook in a ceramic cocotte, or in a saucepan, with a spoonful of extra virgin olive oil and a clove of garlic. When the chicken is golden brown add the coconut milk, the tomato sauce. Salt, pepper and cook on a low heat for 30 minutes.

Boil the two types of rice separately in salted water: basmati rice cooks in about 20 minutes, while wild rice in about 45 minutes. When cooked, mix the two qualities of rice, arrange it on serving dishes together with the chicken and serve.

Coconut chicken with rice is ready to taste.

14 – Chicken with almonds

Almond chicken is usually the first dish that is tasted in the Chinese restaurant. If you try to do it at home, you can make it fresher you can complete it with a mix of thinly cut vegetables , which bring lightness, but also vitamins and minerals important for health.

Chicken with almonds

Total Calories 728 / calories per person: 182

Ingredients for 4 people

  • 1 chicken breast
  • 3 tablespoons of rice flour
  • 3 spoons of seed oil
  • ½ leek
  • 80 g of skinless almonds
  • 4 radishes
  • 2 ribs of thistles
  • 1 carrot
  • red cabbage to taste
  • 4 tablespoons of soy sauce
  • 2 tablespoons of extra virgin olive oil
  • 2 glasses of water.


In the mixer chop all the peeled, washed and dried vegetables. Put the mixture in a bowl and season with 2 tablespoons of oil and 2 of soy. Mix everything and put in the fridge

Cut the chicken breast, remove all the filaments, the bone and any residual fat. Now cut it into small pieces and pass it in the rice flour. Let the seed oil go in a large non-stick pan or better in a Wok, add the leek slices and stew.

Add the chicken pieces and brown them. Add the lightly toasted almonds in the oven or in a non-stick pan and cook for another 5 minutes. Add the warm water and the 2 tablespoons of soy. Serve the chicken and the vegetables aside.

It is recommended to freeze the chicken breast before using it, so, once thawed, it is softer. In this way, the almond chicken will be tasty to eat even on the beach or in the workplace.

External Links:

100 Easy Chicken Recipes That Make Dinner Fun

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