Roast Chicken with Pomegranate

This handsome fall dish perfectly pairs tender roast chicken with sweet, crunchy pomegranate seeds and a honey and pomegranate sauce. It is served on top of caramelized fennel and onions that cook along with the chicken.

Don’t be intimidated to try making this showstopper of a dish. Once you try, you’ll see how easy it is to roast a whole chicken. Just make sure to follow the instructions for pre-heating the oven, and then lowering the temperature when you’re ready to cook the chicken

Total Time: 1 hr. 50 min.
Prep Time: 20 min.
Cooking Time: 90 min.
Yield: 8 servings

Ingredients:
2 cups sliced fennel (1 to 2 medium fennel bulbs, cored and sliced)
2 medium onions, sliced
2 tsp. olive oil, divided use
1 (5 to 6 lb.) whole chicken, giblets removed, washed and dried
Sea salt (or Himalayan salt) and ground black pepper (to taste; optional), divided use
4 cloves garlic
1 fresh lemon, cut into quarters
1 cup pomegranate seeds (or 1 small pomegranate, seeds removed and reserved)
1 cup fresh pomegranate juice
1 Tbsp. raw honey
1 Tbsp. arrowroot flour

Preparation:
1. Preheat oven to 450° F.
2. Place fennel and onions in large oven-proof roasting pan. Drizzle with 1 tsp. oil. Set aside.
3. Sprinkle chicken cavity with salt and pepper, if desired. Fill cavity with garlic cloves, lemon, and pomegranate seeds. Tuck wings under and tie legs together with string, if desired.
4. Rub chicken with remaining 1 tsp. oil. Season with salt and pepper, if desired. Place chicken, breast-side-up, over vegetables. Place in oven. Reduce oven temperature to 400° F. Bake for 60 to 90 minutes, or until thermometer inserted in the thigh (without touching the bone) reaches 165° F.
5. While chicken is baking, combine pomegranate juice, honey, and arrowroot in a small saucepan; cook, over medium heat, whisking frequently, for 5 to 8 minutes, or until sauce thickens. Set aside.
6. Remove skin from chicken before serving. Serve chicken over vegetables, topped with pomegranate sauce.

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Photo by Rebecca Swanner

Margarita Chicken

Get festive with tequila, without the embarrassing side effects! This marinade gives chicken a tangy citrus flavor with extra kick. (Most of the alcohol evaporates during cooking.)

Total Time: 2 hrs. 20 min.

Prep Time: 10 min.

Cooking Time: 10 min.

Yield: 4 servings

Ingredients:

1 Tbsp. tequila

½ cup 100% natural orange juice

2 Tbsp. fresh lime juice

½ medium onion, chopped

1 clove garlic, chopped

4 (4-oz.) raw chicken breasts, boneless, skinless

1 dash sea salt

1 dash cayenne pepper

Preparation:

1. Combine tequila, orange juice, lime juice, onion, and garlic in a medium bowl; whisk to blend.

2. Place chicken in glass dish. Pour marinade over; toss gently to coat. Refrigerate, covered for 30 minutes to 2 hours.

3. Preheat grill or broiler on high

4. Remove chicken from marinade. Season with salt and cayenne. Discard marinade.

5. Grill or broil chicken for 5 minutes on each side, or until chicken is no longer pink in the middle.

Chicken Bruschetta

Tomato, basil, and balsamic vinegar makes a delicious topping for this Italian-style chicken bruschetta dinner.

Total Time: 20 min.

Prep Time: 10 min.

Cooking Time: 10 min.

Yield: 1 serving

Ingredients:

1 medium tomato, chopped

2 Tbsp. thinly sliced fresh basil

1 clove garlic, finely chopped

½ tsp. extra-virgin olive oil

1 tsp. balsamic vinegar

1 tsp. onion powder

Sea salt and ground black pepper (to taste; optional)

5 oz. raw chicken breast, boneless, skinless

Preparation:

1. Combine tomato, basil, garlic, oil, vinegar, onion powder, salt, and pepper in a medium bowl; mix well. Set aside.

2. Preheat grill or broiler on high.

3. Grill or broil for about 4 to 5 minutes on each side, or until no longer pink in the middle and juices run clear.

4. Top chicken with tomato mixture.

Peanut Chicken with Soba Noodles

We used buckwheat soba noodles instead of pasta in this Asian-inspired chicken dish. It’s loaded with leafy greens, fresh edamame and crunchy peanuts. Enjoy hot or cold!

Total Time: 32 min.

Prep Time: 20 min.

Cooking Time: 12 min.

Yield: 4 servings

Ingredients:

½ cup low-sodium organic chicken broth

1 Tbsp. all-natural peanut butter

1 Tbsp. reduced-sodium soy sauce

1 Tbsp. raw honey

2 cloves garlic, finely chopped

1 thin slice fresh ginger, peeled, finely chopped

1 tsp. coconut oil

12 oz. raw chicken breast, boneless, skinless, cut into 2-inch pieces

½ medium onion, thinly sliced

2 cups fresh spinach (or chopped baby bok choy)

1 cup fresh shelled edamame

2 cups cooked soba noodles (about 4 oz. dry noodles)

1 tsp. crushed red pepper (optional)

2 Tbsp. raw peanuts

Preparation:

1. Combine broth, peanut butter, soy sauce, honey, garlic, and ginger in a medium bowl; whisk to blend. Set aside.

2. Heat oil in large skillet (or wok) over medium-high heat.

3. Add chicken and onion; cook, stirring frequently, for 4 to 6 minutes, or until onion is translucent.

4. Add spinach; cook, stirring frequently, for 2 to 3 minutes, or until spinach is wilted.

5. Add edamame, noodles, broth mixture, red pepper (if desired), and peanuts; cook, stirring frequently, for 2 to 3 minutes, or until heated through.

Grilled Chicken Dijon

Grill it or broil it, this lean chicken dijon recipe is a fantastic, healthy dinner you can make in 15 minutes or less.

Total Time: 15 min.

Prep Time: 5 min.

Cook Time: 10 min.

Yield: 2 servings

Ingredients:

2 (4-oz.) raw chicken breasts, boneless, skinless

1 clove garlic, crushed

2 tsp. Dijon mustard

6 fresh parsley sprigs (or thyme, marjoram, or rosemary), finely chopped

1 dash sea salt

½ tsp. ground black pepper

1 Tbsp. olive oil

Preparation:

1. Preheat grill or broiler.

2. Combine garlic, mustard, parsley, salt, pepper, and oil in a small bowl; mix well.

3. Brush chicken breasts evenly with garlic mixture.

4. Grill or broil chicken for 5 minutes on each side or until chicken is no longer pink in the middle.

Roasted Chicken and Butternut Squash Soup

Butternut squash and corn give naturally sweet flavor to this savory chicken soup. Using rotisserie chicken makes it an easy meal to prepare on a busy weeknight. Tip: Freeze leftover soup in individual portions using large muffin tins. Spray muffin tin with nonstick spray, then ladle soup into cups and freeze. When frozen, remove portions to a plastic bag or storage container. One serving equals about 2 frozen pieces.

Total Time: 38 min.

Prep Time: 15 min.

Cooking Time: 23 min.

Yield: 8 servings, about 1 cup each

Ingredients:

1 tsp. olive oil

1 medium onion, chopped

1 medium red bell pepper, chopped

4 cups low-sodium organic chicken broth

2 Tbsp. chopped fresh thyme (or 2 Tbsp. dried thyme)

Sea salt (or Himalayan salt) and ground white pepper (to taste; optional)

8 oz rotisserie chicken breast, boneless, skinless, shredded

1 cup frozen corn (or roasted corn)

2 cups cubed butternut squash

Preparation:

1. Heat oil in medium saucepan over medium-high heat.

2. Add onion and bell pepper; cook, stirring frequently, for 3 to 5 minutes, or until onion is translucent.

3. Add chicken broth and thyme. Season with salt and pepper if desired; cook, stirring occasionally, for 10 minutes.

4. Add chicken, corn, and squash; cook, stirring occasionally, for 5 to 8 minutes, or until squash is soft.

5. Divide evenly between eight serving bowls.

Chicken Curry

Red curry paste and coconut milk give chicken tons of flavor in this belly-warming dish.

Total Time:​ 25 min.

Prep Time:​​​ 10 min.

Cooking Time:​ 15 min.

Yield: 4 servings

Ingredients:

1 tsp. coconut oil

1  medium onion, chopped

3 cloves garlic, chopped

1-inch slice fresh ginger, peeled, chopped

1  tsp. red curry paste

1 Tbsp. tomato paste, no sugar added

1 lb.​​​​ raw chicken breast, boneless, skinless, cut into 1-inch cubes

1 cup lite canned coconut milk

½ cup water

1 medium tomato, chopped

2 tsp. Thai fish sauce (optional)

¼ cup coarsely chopped cilantro (optional)

1½ tsp. palm sugar

Preparation:

1. Heat oil in medium saucepan over medium-high heat.

2. Add onion; cook, stirring frequently, for 3 to 5 minutes or until onion is translucent.

3. Add garlic and ginger; cook, stirring frequently, for 1 minute.

4. Add curry paste and tomato paste; cook, stirring frequently, for 2 minutes.

5. Add chicken; cook, stirring frequently, for 3 minutes, or until it’s coated in paste.

6. Add coconut milk and water. Bring to a boil. Reduce heat to medium low; gently boil, stirring occasionally, for 10 minutes.

7. Add tomato, fish sauce (if desired), cilantro (if desired), and sugar; cook, stirring occasionally, for 5 minutes.

Tip: Thai fish sauce is called nam pla. It can be purchased online or in an Asian market.

Tuscan Chicken with Olives and Capers

This chicken dish gets bold flavor from capers, tomatoes, and olives. Give it even more richness with kalamata or other specialty olives.

Total Time: 35min.

Prep Time: 15 min.

Cooking Time: 20 min.

Yield: 4 servings

Ingredients: 

2 tsp. olive oil, divided use

4 (4-oz.) raw chicken breasts, boneless, skinless

4 medium shallots, chopped

2 cloves garlic, chopped

1 (15-oz.) can diced tomatoes, no salt added

1 bay leaf

2 tsp. chopped fresh thyme

Ground black pepper (to taste; optional)

1 Tbsp. capers

2 Tbsp. sliced black olives

2 cups cooked brown rice

Preparation:

1. Heat 1 tsp. oil in medium skillet over medium-high heat.

2. Add chicken; cook for 3 minutes on each side. Remove from pan. Keep warm.

3. Heat remaining 1 tsp. oil over medium-high heat.

4. Add shallots; cook, stirring frequently, for 3 to 4 minutes, on until translucent.

5. Add garlic; cook, stirring frequently, for 1 minute.

6. Add tomatoes, bay leaf, and thyme. Season with pepper if desired; cook, stirring occasionally, for 10 minutes.

7. Add capers, olives, and chicken; cook, stirring occasionally, for 10 minutes, or until chicken is no longer pink in the middle. Remove bay leaf.

8. Divide rice evenly between four serving plates. Top with chicken breast and sauce.

Chicken, Apple, and Sweet Potato Salad

With its crunchy pecans, apples, and sweet potato, this protein-rich salad features many of your favorite fall flavors.

Total Time: 2 hrs. 52 min.

Prep Time: 15 min.

Cooking Time: 37 min.

Yield: 6 servings

Ingredients:

6 Tbsp. balsamic vinegar

1 Tbsp. stoneground mustard

1 tsp. raw honey

6½ tsp. olive oil, divided use

8 oz. raw chicken breast, boneless, skinless, sliced

1 medium sweet potato, peeled, sliced

1 medium apple, peeled, cored, sliced

½ tsp. ground cinnamon

Nonstick cooking spray

1 head green leaf lettuce, torn or chopped

2 Tbsp. crumbled feta cheese

2 Tbsp. raw pecan pieces, toasted

Preparation:

1. Preheat oven to 425° F.

2. Combine vinegar, mustard, and honey in a medium bowl; whisk to blend.

3. Slowly add 6 tsp. oil, whisking continuously until blended.

4. Place one third vinegar mixture in resealable bag. Add chicken; mix well. Marinate, refrigerated, for at least 2 hours. Set aside remaining vinegar mixture for salad dressing.

5. While chicken is marinating, combine sweet potato, apple, cinnamon, and remaining ½ tsp. oil in a medium bowl; toss to blend. Place on baking sheet lightly coated with spray. Bake for 10 minutes, turn, bake an additional 10 to 15 minutes, or until tender. Set aside to cool.

6. Remove chicken from marinade; discard used marinade.

7. Place chicken on baking sheet lightly coated with spray. Bake for 8 to 12 minutes, or until cooked through. Set aside to cool.

8. Combine lettuce, sweet potato mixture, chicken, cheese, and pecans; toss gently to blend.

9. Drizzle with remaining dressing; toss gently to blend.

10. Divide evenly between six serving plates.

Note: Apples can be peeled if you prefer.

Egg White Scramble with Chicken

This satisfying scramble is a great choice to start the day with plenty of protein.

Total Time: 12 min.

Prep Time: 5 min.

Cooking Time: 7 min.

Yield: 1 serving

Ingredients:

Nonstick cooking spray

6 large egg whites (2/3 cup)

3 oz. cooked chicken breast, diced

3 Tbsp. shredded Parmesan cheese

Sea salt and ground black pepper (to taste; optional)

5 fresh basil leaves, chopped (for garnish; optional)

Preparation:

1. Heat medium nonstick skillet lightly coated with spray over medium-low heat.

2. Add egg whites; cook, stirring constantly, for 3 to 4 minutes, or until almost set.

3. Add chicken and cheese; cook, stirring frequently, for 2 to 3 minutes, or until eggs are set.

4. Season with salt and pepper if desired; garnish with basil.

Great Chicken Cacciatore Meal

Chicken Cacciatore

This "hunter style" dish is a classic in Italian cooking and after one bite, you'll understand why.

Total Time: 31 min.
Prep Time: 10 min.
Cooking Time: 21 min.
Yield: 4 servings
Ingredients:
1 Tbsp. olive oil
1 lb. raw chicken breasts, boneless, skinless, cut into 1-inch pieces
1 medium onion, thinly sliced
1 medium celery stalk, sliced
1 clove garlic, finely chopped
1 medium red bell pepper, cut into 1-inch pieces
8 oz. sliced mushrooms
1 (14.5 oz.) can whole tomatoes
1½ tsp. dried basil, crushed
Ground black pepper (to taste; optional)
2 medium zucchini, sliced
1 medium eggplant, peeled, cut into 1-inch cubes
6 fresh parsley sprigs, finely chopped (for garnish, optional)
Preparation:
1. Heat oil in large nonstick skillet over medium high heat.
2. Add chicken; cook, stirring frequently, for 3 to 4 minutes, or until lightly browned.
3. Add onion, celery, garlic, bell pepper, and mushrooms. Cook, stirring occasionally, for 4 to 5 minutes or until onion begins to soften.
4. Add tomatoes, basil, and pepper; cook, stirring occasionally, for 5 to 6 minutes.
5. Add zucchini and eggplant; cook, stirring occasionally, for 5 to 6 minutes, or until chicken is no longer pink in the middle, and juices run clear.
6. Garnish with parsley if desired.

Tip: Chicken Cacciatore can be served over brown rice or whole wheat pasta.
Nutritional Information (per serving):

Calories: 246

Fat: 7 g

Saturated Fat: 1 g

Cholesterol: 67 mg

Sodium: 538 mg

Carbohydrate: 21 g

Fiber: 8 g

Sugar: 11 g

Protein: 28 g

Grilled Honey Cumin Chicken

Spice up your chicken with a touch of cumin.

Total Time: 25 min.
Prep Time: 5 min.
Cooking Time: 15 min.
Yield: 4 servings

Ingredients:
2 Tbsp. raw honey
2 Tbsp. 100% orange juice
4 4-oz each raw chicken breast, boneless, skiness
1 Tbsp. olive oil
1 tsp. ground cumin
Sea salt and ground black pepper (to taste; optional)

Preparation:
1. Preheat grill to medium.
2. Combine honey and orange juice in a small bowl; whisk to blend. Set aside.

3. Brush each chicken breast lightly with oil. Sprinkle both sides evenly with cumin, salt (if desired), and pepper (if desired).
4. Place chicken on grill; cook, without turning, for 5 minutes. When chicken releases easily from the grill, turn and cook for an additional 3 minutes.
5. Reduce grill heat to low. Brush chicken evenly with honey mixture. Be careful, honey will burn if exposed to flames. Grill until a meat thermometer inserted into the center of each breast reads 160° F. Remove from grill. Let chicken rest 5 minutes before serving.

Note: The FDA suggests cooking chicken to a temperature of 165° F. Chicken will continue to cook after it is removed from heat, so we recommend that it be removed from the grill at 160° F to prevent drying out.

Nutritional Information (per serving):

Calories: 184

Fat: 7 g

Saturated Fat: 1 g

Cholesterol: 67 mg

Sodium: 439 mg

Carbohydrate: 10 g

Fiber: 0 g

Sugar: 9 g

Protein: 23 g

Crispy Oven-Baked Chicken

Forget fried chicken! Try this oven-baked version instead.

Total Time: 1 hr. 2 min.
Prep Time: 10 min.
Cooking Time: 22 min.
Yield: 8 servings
Ingredients:
3 Tbsp. hot pepper sauce (like Tabasco)
1 Tbsp. Worcestershire sauce
2 large eggs
8 (5-oz.) raw chicken breasts, boneless, skinless
Nonstick cooking spray
2 cups whole-wheat Panko bread crumbs (Japanese-style bread crumbs)
½ tsp. ground black pepper
Preparation:
1. Combine hot sauce, Worcestershire sauce, and eggs in a shallow dish; mix well.
2. Add chicken; soak, turning once, for 30 minutes.
3. Preheat oven to 425° F.
4. Line baking sheet with foil; lightly coat with spray.
5. Combine bread crumbs and pepper in a large resealable plastic bag; shake to combine. Set aside.
6. Working with one piece at a time, lift chicken from egg mixture, letting excess drip back into bowl, and drop into bag containing bread crumb mixture. Seal bag and shake to coat; repeat with remaining chicken.
7. Place chicken on prepared baking sheet. Bake for 18 to 22 minutes, turning after 10 minutes; or until no longer pink in the middle and golden brown.

Chicken & Veggie Fajitas

Ingredients
1 tsp. chili powder
1 Dash sea salt
1/4 tsp. cumin
1/2 tsp. garlic powder
2 tsp. olive oil, divided use
4 4 oz. raw chicken breasts, boneless and skinless, cut into 1/4 in strips
1/2 medium green bell pepper, cut into thin strips
1/2 medium red bell pepper, cut into thin strips
1/2 medium yellow bell pepper, cut into thin strips
1/2 red onion, thinly sliced
1 yellow(or orange) carrot, sliced thin
1 Tbsp. fresh lime juice
8 (6 in) whole wheat(or corn) tortillas, warm
1/2 cup fresh tomato salsa(pico de gallo)
Lime wedges(optional garnish)
Preparation:
1. Combine chili powder, salt, cumin, garlic powder, and <i>1 tsp.</i> oil in large re-sealable plastic bag.
2. Add chicken; mix gently to coat. Refrigerate for 30 minutes.
3. Heat remaining <i>1 tsp .</i> oil in large nonstick skillet over medium-high heat. Empty contents of bag into skillet; cook, stirring frequently, for 2 to 3 minutes.
4. Add bell peppers, onion, and carrot; cook, stirring frequently, for 3 to 4 minutes, or until chicken is cooked through and vegetables are tender-crisp. Remove from heat.
5. Add lime juice; mix well.
6. Top each tortilla evenly with chicken mixture and salsa; garnish with lime wedges if desired.

Nutritional Information (per serving):

Calories: 326

Fat: 9 g

Saturated Fat: 2 g

Cholesterol: 73 mg

Sodium: 722 mg

Carbohydrate: 32 g

Fiber: 3 g

Sugar: 3 g

Protein: 28 g