Because chicken is low in fat and high in protein, dieters can feel comfortable including it on the dinner menu. The versatility of chicken is also hard to beat, as it pairs well with many different ingredients. The key to putting together a diet dinner with chicken as its main component is to surround your poultry with other nutritious, filling, low-calorie foods and choose a cooking method that doesn't add fat and calories.
Chicken Kabobs
Chicken kabobs make up the centerpiece of an excellent diet dinner. Simply cut 3 to 4 oz. of chicken breast per person into cubes and thread them onto metal or bamboo kabob sticks along with chunks of onion, bell pepper, mushrooms, zucchini and yellow squash. For a tropical flavor, add pineapple chunks or mandarin orange sections. In a bowl, mix soy sauce, honey, pepper and garlic together and spread the mixture over the skewers before cooking over a grill or broiling in the oven. Serve atop a half-cup of cooked quinoa, millet or wild rice to add some whole grain goodness to your meal.
Buffalo Chicken Salad
For a spicy change of pace, try a diet version of the classic buffalo chicken salad. Cook chicken breasts in a skillet for about 10 minutes or until cooked through. Use a fork to shred the chicken into pieces and toss the shreds with a few teaspoons of hot sauce. Serve on top of a bed of Romaine lettuce garnished with chopped celery, red onion and tomatoes. Two tablespoons of reduced-calorie Ranch dressing adds a cool flavor to balance out the heat of the hot sauce without adding too many extra calories.
Indian Chicken Pitas
Broaden your chicken dinner palette with a taste of India. Lightly coat 1 lb. of chicken breast with the spice, garam masala, available at your local Indian grocery store or in the ethnic foods section of your local supermarket. Grill or broil the coated chicken, turning once until fully cooked -- about 4 to 8 minutes for each side. Set the cooked chicken aside while preparing a mixture of 3/4 cup plain yogurt, 1 cup thinly diced cucumber, 1 to 2 tbsp lemon juice, salt, pepper and turmeric to taste. Chop the cooked chicken into bite-sized chunks and toss with the yogurt mixture. Divide the chicken-yogurt mixture between 4 warm whole grain pitas dressed with sliced tomato, shredded lettuce and chopped onion and serve.
Chicken Soup
Warm up your winter diet with homestyle chicken noodle soup. Boil 4 cups of low-sodium chicken broth in a pot. Add 2 cups of cooked chicken, which can be cooked just beforehand, scavenged from leftovers or picked off of a rotisserie chicken purchased at the grocery that day. Throw in 1/2 cup of chopped onion, 1/2 cup of chopped celery and one sliced carrot. Add 2 diced cloves of garlic, 1/4 tsp. shredded ginger and salt and pepper to taste. Simmer for 15 minutes or more. About 10 minutes before serving, add 1 cup of whole wheat spaghetti or egg noodles and cook until the pasta is tender. Serve with whole grain dinner rolls.
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