Including chicken and vegetables regularly in your diet is a good strategy for getting essential nutrients while keeping your calorie and fat intake reasonable. A serving of 3 oz. of cooked chicken contains 160 calories, 7 g of fat and 22 g of protein. Most non-starchy vegetables contain no fat and are an ideal source of vitamins, minerals and fiber. Eat a wide variety in many colors for maximum health benefits.
Roasting
Roasting a whole chicken is a simple cooking method. Coat your chicken with a dry rub and stuff the cavity with sliced apples or lemons to add flavor and seal in juices. Herb rubs create a savory dish, while a Jamaican rub adds zest. Place your chicken on a rack above your pan so that it doesn't sit in the fat that drips off. Roast root vegetables with your chicken, but keep them whole so they finish at the same time. Lightly coat with olive oil so they don't dry out and place around the chicken. Red potatoes, whole carrots, turnips and parsnips are good accompaniments to chicken.
Braising
Braising adds intense flavor to chicken and is a particularly good method for keeping lean breasts tender and moist without adding much fat. Use low-sodium chicken broth flavored with sprigs of fresh herbs and make sure the liquid does not completely cover the chicken, because it needs to steam as well as simmer. For a rich dish, braise chicken with mushrooms, bell peppers, onions and tomatoes, and season with paprika. For lighter fare, use white wine, water and lemon juice as a braising liquid and cook with spinach, leeks and carrots.
Stir Frying
Creating a stir-fry with chicken and vegetables is fast and easy. Cook over medium-high heat with just enough oil to lightly coat the bottom of your pan. Vegetables, such as snow peas, broccoli and asparagus should still have some bite to them when the dish is finished. Cut your chicken into bite-size chunks and cook with your vegetables. Season with low-sodium soy sauce, ginger and a drizzle of pineapple juice, garnish with toasted sesame seeds and serve with brown rice.
Grilling
Grilling is a healthy way to cook chicken and vegetables because it requires very little oil. Marinate chicken thighs or breasts for at least 30 minutes before grilling, using a light vinaigrette. Brush vegetables with a little heart-healthy oil to prevent sticking to the grill and start cooking them when your chicken is about half done so they finish cooking together. Thick slices of eggplant, whole bell peppers, asparagus spears and portobello mushrooms deepen in flavor when cooked on a grill. Grilling is also ideal for cooking kebabs made with chunks of chicken and vegetables, such as zucchini, cherry tomatoes and mushrooms.
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