300-Calorie Chicken Recipes

Photo: Jennifer Causey

Every diet begins with watching what you eat. Counting calories is key whether you're maintaining a healthy weight or working to shed a few pounds. Fortunately, there's an easier way to go about the math than tracking down nutritional info and logging every bite: build a strong portfolio of delicious low-calorie meals and let it do the work for you. We'll get you started with this collection of chicken recipes that are short on calories but big on flavor. The only arithmetic you'll be responsible for is subtracting pounds.

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Tart Apple-Hazelnut Chicken Salad

Photo: Gregg Dupree

View Recipe: Tart Apple-Hazelnut Chicken Salad

Here's a sumptuous new spin on the classic. This quick, make-ahead salad comes from Cooking That Counts: 1,200- to 1,500-Calorie Meal Plans to Lose Weight Deliciously ($22, Oxmoor House). Serve it over a bed of greens or with a side of veggies and multigrain crackers.

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Herb-Rubbed Chicken Under a Brick

Photo: Jennifer Causey

View Recipe: Herb-Rubbed Chicken Under a Brick

Brick-pressed chicken cooks quickly and evenly, a great boon to a barbecue host. The key is to spatchcock—or butterfly—the bird, and then press it down flat on the grill with a foil-wrapped brick or cast-iron skillet.

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Tangy Beer-Can Chicken

Photo: Jennifer Causey

View Recipe: Tangy Beer-Can Chicken

The can method keeps the bird moist while it grills because liquid in the can forms steam inside the cavity. Any canned beverage will work, since it won't really impart any noticeable flavor to the chicken. We like the bright, tangy flavor of good old-fashioned yellow mustard here.

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Chicken Chowder

Photo: Victor Protasio

View Recipe: Chicken Chowder

A generous splash of light coconut milk enriches this dairy-free chowder, making it creamy while offering a faint sweet flavor that enhances the sweetness of the corn. A spoonful of flour also helps to thicken the broth; for a gluten-free version, you can try substituting 11/2 teaspoons cornstarch (you might need to simmer longer to get it to thicken). If you have leftover chicken or a rotisserie bird on hand, you can always use that instead of starting with raw chicken; you’ll want to use about 2 cups shredded or chopped chicken.

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Chicken, Mushroom, and Bok Choy Bowls

Photo: Jennifer Causey

View Recipe: Chicken, Mushroom, and Bok Choy Bowls

If ground turkey is a staple protein in your kitchen, try ground chicken—the blend of light breast and rich thigh meat is just as flavorful and quick-cooking. A cast-iron skillet helps with browning, but any large skillet will do. True to most stir-frying techniques, we separate the tough stems of the bok choy from the tender leaves and cook them first so that everything has just the right doneness. One large bok choy can stand in for the baby ones; be sure to trim off the wide, fibrous ends and cut the stems into thin slices. Serve with Scallion-and-Cilantro Barley to make a hearty grain bowl.

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Sweet BBQ Drumsticks

Photo: Victor Protasio

View Recipe: Sweet BBQ Drumsticks

Many traditional barbecue sauce recipes start with ketchup—a great base because it’s already thick and sweet. Here, we use hoisin sauce as the starting point of a citrus-spiked BBQ sauce; it works just as well as ketchup, lending sweet, salty notes with warm spice notes of star anise. We look to 2 kinds of citrus for big flavor boosts: orange juice for mellow sweetness and lime juice for tang. You can also substitute cider or white vinegar for lime juice if you don’t have that fruit on hand. Be sure to line the baking pan with foil coated with cooking; the sticky-sweet sauce would make a hard-to-clean mess if it went directly on the pan.

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Immunity Soup

Photo: Hector Manuel Sanchez

View Recipe: Immunity Soup

This recipe yields a big pot of brothy soup that you can make ahead and enjoy for a couple of days; the flavor just gets better over time. You may be wary of the large amount of garlic, but keep in mind that it mellows considerably after being cooked.

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Chicken Adobo

Photo: Jennifer Causey

View Recipe: Chicken Adobo

Complete the meal with hot cooked brown rice and thinly sliced cucumber and carrots.

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Lemon and Dill Quinoa Chicken Soup

Photo: Jennifer CaUsey

View Recipe: Lemon and Dill Quinoa Chicken Soup

Cooked quinoa won't swell in the soup overnight liked cooked pasta. Make a day or two ahead, and refrigerate. Serve with Ricotta and Sweet Pea Toasts.

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Skillet Chicken and Root Vegetable Potpie

Photo: Jennifer Causey

View Recipe: Skillet Chicken and Root Vegetable Potpie

Classic potpies use several pans to simmer and sauté vegetables, build a sauce, and bake the pie. The skillet does it all here, and it is the perfect size for a golden, flaky piecrust lid. No chicken collection is complete without a potpie. You can substitute diced Yukon Gold potatoes and kale or chard for the turnips and turnip greens.

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Slow Cooker Chicken Posole

Photo: Jennifer Causey

View Recipe: Slow Cooker Chicken Posole

Think of posole as chili’s brothier, lighter cousin, a Mexican version of chicken soup. Posole is also another name for the hominy, or rehydrated dried corn, that goes in the dish. Starchy, slightly chewy hominy will hold up during the long simmer while the onion and poblano pepper release their flavor into the stock and become tender. Rather than add the tomatillo at the beginning, we stir it in just before serving for a bright, bracing contrast to the stew. Tomatillos have a firm texture similar to unripe or green tomatoes that is also welcome here. If you can’t find tortilla strips, you can use lightly crushed corn tortilla chips.

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Grilled Buffalo Chicken Tacos

Photo: Jennifer Causey

View Recipe: Grilled Buffalo Chicken Tacos

We took the finger-licking beauty of a Buffalo wing experience and wrapped it in a tortilla—because that's how you win a weeknight.

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Chicken Wonton Soup

Photo: Jennifer Causey

View Recipe: Chicken Wonton Soup

Stash a batch in the freezer for a faster, fresher, veggie-packed alternative to takeout. For an easier dumpling shape, fold wrapper in half over filling to form a half-moon; press well to seal edges.

To Freeze: Add vegetables to stock mixture; cool completely. Freeze stock mixture and dumplings separately in large zip-top plastic freezer bags.

To Thaw: Microwave stock mixture at MEDIUM (50% power) 3 to 4 minutes or until bag is pliable.

To Reheat: Pour stock mixture into a large Dutch oven; simmer 5 minutes or until thoroughly heated. Add frozen wontons; cook 3 minutes.

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Watermelon and Arugula Chicken Salad

Photo: Erin Kunkel

View Recipe: Watermelon and Arugula Chicken Salad

If watermelon wedges are a mainstay at your summer cookouts, try dicing for this instant, gorgeous salad. The sweetness of the fruit pairs beautifully with the smoky rotisserie chicken and fresh mint to create a summertime staple that will keep the family asking for seconds.

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Chicken-Watercress Wonton Soup

Photo: Christopher Testani

View Recipe: Chicken-Watercress Wonton Soup

Flecked with peppery watercress, these soft chicken dumplings make for a slurpy-good appetizer soup. Be sure to use regular ground chicken (not chicken breast) for the best flavor and texture. For this recipe, you'll be making the nurse's cap dumpling shape. The sauce, all the fillings, and the broth for this soup can be made a day or two ahead of the party. If making dumplings just for you and your family, you can double up and freeze a batch of uncooked dumplings. No need to thaw before cooking—just add an extra minute or two to the cook time.

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Grilled Chicken Thighs with Ancho-Tequila Glaze

Photo: Johnny Autry; Styling: Mary Clayton Carl

View Recipe: Grilled Chicken Thighs with Ancho-Tequila Glaze

If you're using a charcoal grill, skip the foil pan and add the chips to the coals. Look for granulated garlic in the spice aisle, or substitute 3/4 teaspoon garlic powder. Amber agave syrup has a deeper flavor than the more neutral, light-colored varieties.

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Let's Cook Homemade Chicken Noodle Soup

Photo: Jennifer Causey

View Recipe: Homemade Chicken Noodle Soup

Once you've made your own veggie-packed pot of chicken noodle soup, you won't go back to the canned, supersalty stuff again.

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Chicken Verde Tacos

Photo: Jennifer Causey

View Recipe: Chicken Verde Tacos

We like warm taco filling, but if you're going for something a little cooler and more refreshing, skip step 1 and drizzle the salsa over assembled tacos. Add even more color and personality to the tacos with additional toppings like avocado, red onion, or Cotija cheese.

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Onion, Kale, Chickpea, and Chicken Soup

Photo: Jennifer Causey

View Recipe: Onion, Kale, Chickpea, and Chicken Soup

Few things beat a steaming bowl of veggie-packed chicken soup on a crisp autumn evening, and this one happens to be a perfect potion for the seasonal chills. You can leave the thyme sprigs in the broth (just ladle around them) so they'll keep releasing herbaceous goodness into any leftovers.

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Chicken Salad with Bok Choy, Almonds, and Apricots

Photo: Jennifer Causey

View Recipe: Chicken Salad with Bok Choy, Almonds, and Apricots

Leftover chicken makes a perfect hearty protein for a quick, no cook lunch. Here, we combine it with sliced radishes, baby bok choy, and dried apricots, for a delicious Asian salad packed with fresh flavor.

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Springy Chicken Soup

Photo: Jennifer Causey

View Recipe: Springy Chicken Soup

The torn romaine lettuce wilts just slightly in the soup and has a lighter, fresher, less earthy flavor than heartier greens like spinach or kale. Slice the carrot the same shape and thickness as the leek so you get a balance of both vegetables in every spoonful.

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Chicken Enchiladas

Photo: Johnny Autry

View Recipe: Chicken Enchiladas

Chicken Enchiladas are the ultimate in family-favorite dishes. Chicken breasts are poached in a highly-flavored liquid; then the liquid does double duty as a sauce when mixed with salsa verde and whipping cream and spooned over the chicken-filled tortillas.

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Fennel and Clementine Salad with Chicken, Almonds, and Feta

Photo: Linda Pugliese

View Recipe: Fennel and Clementine Salad with Chicken, Almonds, and Feta

Fennel's licorice-y sweetness is a great match for juicy citrus and salty feta. But if it's not your favorite, swap the fennel out in favor of thinly sliced red onion.

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Tandoori Grilled Chicken with Mint Raita

Photo: Romulo Yanes

View Recipe: Tandoori Grilled Chicken with Mint Raita

The tandoor, India’s wood-fired clay oven, turns out fantastic barbecued chicken. An ordinary outdoor grill with a tight-fitting lid and prepared for indirect heat mimics the gentle heat of the authentic clay ovens. Tandoori chicken originated in the Punjab region of northern India and Pakistan and get its traditional red color from ground chiles.

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Lemony Chicken Saltimbocca

Photo: Johnny Autry

View Recipe: Lemony Chicken Saltimbocca

Saltimbocca means “ jump in the mouth”—apt for a fast dish that marries woodsy sage, bright lemon, and salty prosciutto. Serve over a bed of angel hair pasta or polenta.

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Lemony Orzo-Veggie Salad With Chicken

Photo: John Autry

View Recipe: Lemony Orzo-Veggie Salad With Chicken

This colorful orzo and chicken main-dish salad is packed with an assortment of chopped fresh vegetables and tossed with a tangy lemon dressing.

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Chicken with Honey-Beer Sauce

Photo: Mary Britton Senseney/Wonderful Machine

View Recipe: Chicken with Honey-Beer Sauce

Beer gives tremendous flavor to this chicken. Opt for an inexpensive, full-flavored domestic beer, like Blue Moon wheat ale.

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Walnut and Rosemary Oven-Fried Chicken

Photo: John Autry

View Recipe: Walnut and Rosemary Oven-Fried Chicken

Get the crispy taste of fried chicken for less than 300 calories. For a flavor swap, use pecans in place of the walnuts.

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Open-Faced Chicken Sandwiches with Artichoke Pesto

Photo: John Autry

View Recipe: Open-Faced Chicken Sandwiches with Artichoke Pesto

Be sure to look for artichoke hearts that are canned in brine, not oil.

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Thai Chicken Soup

Photo: Johnny Autry & Randy Mayor

View Recipe: Thai Chicken Soup

For a quick dinner that's full of distinctive Thai flavor, offer this delicious, comforting soup. You can use kale or spinach in place of bok choy.

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Chicken and Vegetable Soup

Photo: Johnny Autry

View Recipe: Chicken and Vegetable Soup

Let this simple soup warm you up during the chillier months. You can also use this recipe as a template for other chicken and veggie soups.

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Spicy Moroccan Chicken Skewers

Photo: Howard L. Puckett

View Recipe: Spicy Moroccan Chicken Skewers

Serve skewers with hot cooked couscous. Give the couscous nutty flavor by toasting it in a hot pan before you rehydrate it.

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Chicken Gumbo

Photo: John Autry

View Recipe: Chicken Gumbo

Into the pot go broth, chicken, vegetables, and other fresh ingredients. Out comes pure comfort.

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Roasted Chicken Thighs with Mustard-Thyme Sauce

Photo: Johnny Autry

View Recipe: Roasted Chicken Thighs with Mustard-Thyme Sauce

Tweak this recipe for kids by adding a little honey to the pan sauce. Serve with roasted potatoes and green beans.

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BBQ Chicken Pizza with Fresh Mozzarella and Pickled Jalapeños

Photo: Brian Woodcock

View Recipe: BBQ Chicken Pizza with Fresh Mozzarella and Pickled Jalapeños

Chicken shows its versatility with tangy BBQ flavors, peppery arugula, or 3 cheeses.

Variations:
If you like Arugula try: Chicken, Arugula, and Prosciutto Pizza
If you like Parmesan try: Three-Cheese Chicken Pizza

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Stone Fruit Chicken-Rice Salad

Photo: Francesco Tonelli

View Recipe: Stone Fruit Chicken-Rice Salad

Chicken is pure lean protein (use a good brand for chickeny flavor). Cherries and nectarines lend a sweet-tart counterpoint. Brown rice adds whole-grain goodness.

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Spicy Thai Basil Chicken

Photo: John Autry

View Recipe: Spicy Thai Basil Chicken

Lettuce wraps make for a fresh burst of crunch and flavor, or spoon the stir-fry over rice. Look for fish sauce in your grocery store's Asian foods section.

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Fast Chicken Chili

Photo: Mary Britton Senseney/Wonderful Machine

View Recipe: Fast Chicken Chili

Ready in under 30 minutes, this chicken chili really is fast, but will smell and taste like you spent hours working away in the kitchen.

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Tart Apple-Hazelnut Chicken Salad

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Herb-Rubbed Chicken Under a Brick

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Tangy Beer-Can Chicken

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Chicken Chowder

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Chicken, Mushroom, and Bok Choy Bowls

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Sweet BBQ Drumsticks

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Immunity Soup

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Chicken Adobo

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Lemon and Dill Quinoa Chicken Soup

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Skillet Chicken and Root Vegetable Potpie

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Slow Cooker Chicken Posole

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Grilled Buffalo Chicken Tacos

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Chicken Wonton Soup

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Watermelon and Arugula Chicken Salad

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Chicken-Watercress Wonton Soup

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Grilled Chicken Thighs with Ancho-Tequila Glaze

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Let's Cook Homemade Chicken Noodle Soup

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Chicken Verde Tacos

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Onion, Kale, Chickpea, and Chicken Soup

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Chicken Salad with Bok Choy, Almonds, and Apricots

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Springy Chicken Soup

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Chicken Enchiladas

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Fennel and Clementine Salad with Chicken, Almonds, and Feta

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Tandoori Grilled Chicken with Mint Raita

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Lemony Chicken Saltimbocca

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Lemony Orzo-Veggie Salad With Chicken

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