Month: July 2025

This poached chicken pairs beautifully with grain bowls, chopped salads, or soups. It’s healthy, versatile, and packed with lean protein.

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Introduction

If you’re looking for a clean, protein-packed way to cook chicken that stays juicy and flavorful, poached chicken is your answer. Unlike grilling or roasting, poaching gently cooks chicken in hot water or broth, locking in moisture and keeping every bite tender. It’s a staple for healthy eaters, busy professionals, and anyone who loves a good meal prep hack.

Poaching is one of the oldest and most reliable cooking methods, yet it’s often overlooked in favor of flashier techniques. But don’t let its simplicity fool you—when done right, poached chicken is incredibly moist, flavorful, and versatile. It’s also incredibly forgiving, meaning it’s almost impossible to overcook if you keep the heat low and let the liquid do the work.

One of the biggest advantages of poached chicken is its versatility. Once it’s cooked, you can slice it into salads, shred it for sandwiches and wraps, or serve it hot with vegetables and grains. You can even use the leftover broth to cook rice or make a simple soup, minimizing waste and maximizing flavor. It’s ideal for those following a clean eating plan, low-carb or keto diets, or just looking for a heart-healthy way to enjoy lean protein.

This cooking method is also budget-friendly. You don’t need fancy equipment or expensive ingredients. A saucepan, some chicken, a few simple aromatics, and water or broth are all you need. From there, the recipe can be customized endlessly based on your taste preferences or what you have on hand.

In this guide, you’ll learn the easiest method to poach chicken perfectly every time—along with ideas for how to use it, how to store it, and creative ways to add flavor while keeping it light. Once you try this method, you’ll never go back to dry or bland chicken again.

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Equipment You’ll Need For Poached Chicken

• Medium to large saucepan with lid
• Tongs or slotted spoon
• Instant-read meat thermometer (optional but recommended)
• Cutting board and sharp knife
• Forks (for shredding, optional)

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Prep & Cook Time For Poached Chicken

• Prep time: 5 minutes
• Cook time: 15–20 minutes
• Total time: 20–25 minutes
• Servings: 4

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Ingredients For Poached Chicken

• 1.5 lbs boneless, skinless chicken breasts
• 3 cups water or low-sodium chicken broth
• 1 teaspoon salt
• 4–5 black peppercorns (optional)
• 1 bay leaf (optional)
• 2 garlic cloves, smashed
• 1/2 onion, sliced
• Optional aromatics: lemon slices, fresh herbs (thyme, parsley, dill)

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Recipe For Poached Chicken

1. Prepare the poaching liquid: In a saucepan, add water or broth, salt, peppercorns, bay leaf, garlic, and onion. Bring to a gentle simmer over medium heat.
2. Add the chicken: Submerge the chicken breasts into the simmering liquid. Reduce the heat to low.
3. Poach gently: Cover the pan and let the chicken cook for 15–18 minutes, depending on thickness. Use a meat thermometer to check for doneness (internal temp should reach 165°F).
4. Rest and slice: Remove chicken with tongs and let it rest for 5 minutes before slicing or shredding.
5. Optional: Strain and reserve the poaching liquid as a light broth for soups or grains.

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Health Benefits

• Low-fat protein: Poached chicken is cooked without added oils, keeping it heart-healthy and low in saturated fats.
• Easy to digest: Gentle cooking preserves nutrients and reduces compounds that can irritate digestion.
• Versatile base: Pairs well with anti-inflammatory herbs, greens, whole grains, and veggies.
• Supports muscle repair: A lean source of complete protein with all nine essential amino acids.
• Sodium control: You can control the salt level more effectively than with store-bought meats.

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Nutrition Info (per serving)

• Calories: ~165 kcal
• Protein: ~31g
• Carbs: 0g
• Fat: ~3g
• Fiber: 0g
• Sodium: ~220mg (varies by broth)

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Storage & Meal Prep

Let the poached chicken cool completely before transferring it to airtight containers. Store in the refrigerator for up to 4 days or freeze for up to 3 months.

To meal prep, slice or shred the chicken and portion it into containers with rice, salad greens, or roasted veggies. Add a small container of dressing or sauce (like pesto or tzatziki) for extra flavor at mealtime.

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Recipe Variations:

• Asian-style: Add ginger slices, scallions, and soy sauce to the poaching water.
• Mediterranean: Use lemon, garlic, rosemary, and a bay leaf.
• Spicy kick: Add a few chili flakes or a pinch of cayenne.
• Veggie broth base: Swap chicken broth for a low-sodium vegetable broth to keep it lighter.
• Shred it: Use for tacos, enchiladas, or sandwiches.

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FAQs

• Can I poach frozen chicken? It’s best to thaw it first for even cooking, but you can poach from frozen by increasing the cook time.
• Why is my poached chicken tough? Likely overheated—keep the liquid at a low simmer, not a rolling boil.
• Can I reuse the poaching liquid? Yes! Strain and use it as a light broth or soup base.
• Is poached chicken bland? Not when you add aromatics—lemon, garlic, herbs, and onions boost flavor.
• Can I poach chicken thighs instead? Absolutely! They stay moist and flavorful—just check for doneness.

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References:

1. Harvard T.H. Chan – Five expert tips for a healthy kitchen
2. Cleveland Clinic – 4 Ways Protein Can Help You Shed Pounds
3. USDA FoodData Central – Chicken Breast

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This Chicken and Quinoa Casserole pairs beautifully with a side of roasted vegetables or a crisp green salad. High-protein, fiber-rich, and great for meal prep.

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Introduction

When you need a satisfying, healthy dinner that’s easy to throw together and big on flavor, this Chicken and Quinoa Casserole is your go-to recipe. It’s loaded with lean protein, nutrient-packed vegetables, and fluffy quinoa—all baked in one dish. Whether you’re feeding a family or batch cooking for the week, this casserole checks every box: hearty, wholesome, and delicious.

Quinoa is one of the few plant-based foods that’s a complete protein, and when paired with tender chicken and vibrant spinach and tomatoes, it becomes a powerhouse meal that fuels your body and satisfies your appetite. The combination of garlic, herbs, and slow-baked flavors creates a comforting meal that’s perfect for cozy evenings or easy meal prep.

Unlike casseroles overloaded with cream and cheese, this one lets the ingredients shine. Everything bakes together to lock in moisture and infuse the dish with rich, natural flavors. Plus, cleanup is a breeze with just one casserole dish needed.

This dish is also ideal for families with busy schedules or anyone who wants a dependable, repeat-worthy meal. It’s budget-friendly, easily adaptable to a range of dietary needs, and a wonderful way to make the most of wholesome ingredients already in your pantry. Whether you’re cooking on a Sunday to fuel your week or need a last-minute dinner that doesn’t sacrifice health for convenience, this casserole is the answer.

You’ll also love how customizable it is—add your favorite veggies, try a new spice blend, or make it cheesy and indulgent with a sprinkle of mozzarella. However you tweak it, the core recipe is balanced, satisfying, and designed to nourish.

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Equipment You’ll Need For Chicken and Quinoa Casserole

• 9×13-inch casserole dish
• Mixing bowls
• Measuring cups and spoons
• Sharp knife and cutting board
• Foil or oven-safe cover

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Prep & Cook Time For Chicken and Quinoa Casserole

• Prep time: 15 minutes
• Cook time: 45 minutes
• Total time: 1 hour
• Servings: 6

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Ingredients For Chicken and Quinoa Casserole

• 1 lb boneless, skinless chicken breasts or thighs, cut into bite-sized pieces
• 1 cup uncooked quinoa, rinsed
• 2 cups low-sodium chicken broth
• 1 can (14.5 oz) diced tomatoes (with juice)
• 3 cups baby spinach (fresh or frozen)
• 1 medium onion, chopped
• 2 cloves garlic, minced
• 1 teaspoon dried oregano
• 1/2 teaspoon dried thyme
• 1/2 teaspoon paprika
• Salt and pepper to taste
• 1 tablespoon olive oil
• 1/4 cup grated Parmesan (optional)
• Fresh parsley for garnish (optional)

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Recipe For Chicken and Quinoa Casserole

1. Preheat oven: Set your oven to 375°F (190°C).
2. Sauté base (optional): In a skillet, heat olive oil and sauté onion and garlic for 2–3 minutes to soften.
3. Mix ingredients: In a large bowl, combine quinoa, chicken broth, tomatoes (with juice), spinach, sautéed onion/garlic, oregano, thyme, paprika, salt, and pepper.
4. Layer the dish: Spread the chicken pieces evenly in the casserole dish. Pour the quinoa mixture over the top and gently stir to distribute.
5. Cover and bake: Cover with foil and bake for 35 minutes. Remove foil and bake an additional 10 minutes until quinoa is fully cooked and liquid is absorbed.
6. Add toppings (optional): Sprinkle with Parmesan and parsley before serving.

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Health Benefits

• Chicken: A great source of lean protein for muscle repair and immune function.
• Quinoa: A gluten-free grain that’s high in fiber, protein, and essential amino acids.
• Spinach: Packed with iron, calcium, and antioxidants that support bone health and immunity.
• Tomatoes: Provide lycopene, an antioxidant that supports heart and skin health.
• Garlic: Contains compounds that may support heart health and boost immunity.

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Nutrition Info (per serving):

• Calories: ~340 kcal
• Protein: ~30g
• Carbohydrates: ~28g
• Fat: ~12g
• Fiber: ~4g
• Sodium: ~420mg

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Storage & Meal Prep

This casserole stores well and actually tastes better the next day as the flavors deepen. Let it cool completely before storing in an airtight container. Keeps in the refrigerator for up to 4 days or in the freezer for up to 3 months.

To reheat, simply microwave a portion or warm it in the oven at 350°F until heated through. Ideal for prepping individual servings in advance to take for lunch or quick dinners.

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Recipe Variations

• Cheesy version: Add shredded mozzarella or cheddar before the final bake.
• Dairy-free: Omit Parmesan or replace with a plant-based alternative.
• Veggie boost: Add zucchini, mushrooms, or chopped broccoli.
• Spicy: Add red pepper flakes or a diced jalapeño.
• Lemon twist: Stir in a splash of fresh lemon juice before serving for brightness.

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FAQs

• Can I use leftover cooked chicken? Yes, reduce bake time by 10–15 minutes since the chicken is already cooked.
• Do I need to cook the quinoa first? No, it will cook in the casserole with the broth.
• Can I make this vegetarian? Swap chicken for chickpeas or white beans.
• Can I freeze this after baking? Yes, it freezes well. Thaw overnight in the fridge before reheating.

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References:

1. Harvard T.H. Chan School of Public Health – Benefits of Quinoa
2. USDA FoodData Central – Nutrition Facts on Spinach
3. Cleveland Clinic – Health Benefits of Tomatoes

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This Easy Moroccan Chicken pairs beautifully with couscous, quinoa, or flatbread. Warm, fragrant, and full of flavor, it’s perfect for comforting dinners or weekly meal prep.

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Introduction

If you’re looking for a flavorful and wholesome dinner that doesn’t require hours in the kitchen, this Easy Moroccan Chicken in the Slow Cooker is just the dish.

With rich North African spices, tender chicken, hearty chickpeas, and simmered vegetables, it’s a satisfying and deeply aromatic meal that practically makes itself. Ideal for chilly evenings or batch cooking for the week, this recipe delivers warmth and nourishment in every bite.

Moroccan cuisine is known for its bold use of spices like turmeric, cinnamon, cumin, and paprika—and this recipe brings all those flavors together in a comforting one-pot meal. By using your slow cooker, the ingredients have time to blend and deepen, resulting in juicy chicken and a sauce that’s rich without needing cream or butter. It’s healthy, deeply satisfying, and completely stress-free.

This dish is also incredibly versatile. Whether you’re preparing it for a family dinner, a cozy night in, or planning meals for the week ahead, this Moroccan chicken adapts to your schedule.

The combination of slow-cooked protein, fiber-rich chickpeas, and antioxidant-packed vegetables makes it a perfect balance of taste and nutrition. And since everything cooks in one pot, cleanup is easy too.

Plus, this dish is naturally gluten-free and can be easily adapted for a dairy-free or paleo-friendly meal. Add your favorite grains or greens to personalize it even more. As the aroma fills your kitchen while it simmers, you’ll know something truly special is on the way.

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Equipment You’ll Need For Easy Moroccan Chicken

• 4 to 6-quart slow cooker
• Sharp knife and cutting board
• Measuring spoons
• Wooden spoon or spatula
• Forks for shredding
• Storage containers (for meal prep)

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Prep & Cook Time For Easy Moroccan Chicken

• Prep time: 15 minutes
• Cook time: 6 hours on low or 3 hours on high
• Total time: 6 hours 15 minutes
• Servings: 4 to 6

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Ingredients For Easy Moroccan Chicken

• 1.5 lbs boneless, skinless chicken thighs
• 1 can (15 oz) chickpeas, drained and rinsed
• 1 large onion, chopped
• 3 carrots, chopped
• 1 red bell pepper, chopped
• 1 can (14.5 oz) diced tomatoes
• 1/2 cup low-sodium chicken broth
• 2 tablespoons olive oil
• 2 teaspoons ground cumin
• 1 teaspoon ground cinnamon
• 1 teaspoon ground turmeric
• 1 teaspoon smoked paprika
• 1/2 teaspoon ground ginger
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• Juice of 1 lemon
• Fresh parsley or cilantro for garnish (optional)

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Recipe For Easy Moroccan Chicken

1. Layer the vegetables: Add chopped onion, carrots, bell pepper, and chickpeas to the bottom of the slow cooker.
2. Add chicken: Lay the chicken thighs on top of the vegetables.
3. Season and mix: In a small bowl, combine cumin, cinnamon, turmeric, paprika, ginger, salt, and pepper. Sprinkle over chicken. Add diced tomatoes and chicken broth.
4. Cook: Cover and cook on low for 6 hours or high for 3 hours. Chicken should be tender and fully cooked.
5. Shred and finish: Remove the chicken, shred with two forks, and return to the slow cooker. Add olive oil and lemon juice, stirring everything together.
6. Serve: Spoon over couscous, quinoa, or flatbread. Garnish with parsley or cilantro if desired.

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Health Benefits

• Chicken Thighs: A flavorful cut rich in protein and B vitamins, especially B6 and niacin, which support energy production.
• Chickpeas: High in fiber and plant-based protein, they support digestion, stabilize blood sugar, and increase satiety.
• Turmeric & Ginger: Known for their anti-inflammatory and immune-boosting properties.
• Cinnamon: May help regulate blood sugar and improve heart health.
• Bell Pepper & Carrots: Loaded with antioxidants, vitamins A and C, supporting immune and eye health.
• Tomatoes: A great source of lycopene and vitamin C for heart health and skin protection.

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Nutrition Info (per serving):

• Calories: ~330 kcal
• Protein: ~28g
• Carbs: ~22g
• Fat: ~14g
• Fiber: ~6g
• Sodium: ~450mg

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Storage & Meal Prep

Cool the Moroccan chicken before transferring it into individual airtight containers. It keeps well in the fridge for up to 5 days or can be frozen for 2 to 3 months.

Reheat on the stovetop or in the microwave. Serve with pre-cooked grains like couscous or quinoa to make meals even faster.

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Recipe Variations

• Add dried fruit: A handful of raisins or chopped apricots for sweet contrast.
• Spicy version: Add cayenne pepper or chopped chili for heat.
• Vegetarian: Omit chicken and add extra chickpeas or lentils.
• Tagine-style: Add sliced olives or preserved lemons for a more traditional twist.
• One-bowl meal: Serve over wilted spinach or kale for added greens.

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FAQs:

• Can I use chicken breasts instead? Yes, though thighs tend to stay more tender in the slow cooker.
• What’s the best grain to serve with this? Couscous, quinoa, brown rice, or even cauliflower rice.
• Can I make this ahead of time? Absolutely. It’s ideal for batch cooking or freezing.
• Can I skip chickpeas? You can, but they add great texture, fiber, and protein.

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References:

1. Cleveland Clinic: 6 Health Benefits of Turmeric
2. WebMD: Health Benefits of Chickpeas
3. Healthline: Cinnamon and Blood Sugar
4. Harvard Health: Ginger and Inflammation
5. USDA: Nutrition Data on Chicken Thighs

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These Crockpot Chicken Fajitas pair perfectly with brown rice, guacamole, or a fresh green salad. Great for busy weeks and packed with bold flavor.

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Introduction

If you’re craving a Tex-Mex classic that practically cooks itself, these Crockpot Chicken Fajitas are about to become your new go-to. Bursting with tender chicken, colorful bell peppers, sweet onions, and zesty spices, this dish is a slow-cooked solution to weeknight dinners and make-ahead meals.

It combines the ease of “set it and forget it” cooking with the satisfaction of a nutritious, protein-packed meal. Best of all? It scales beautifully for meal prep, making it easy to enjoy flavorful fajitas all week long.

The beauty of slow cooking lies in the transformation—simple ingredients evolve into rich, well-developed flavors without babysitting the stove. Whether you’re looking to eat healthier, simplify your dinner routine, or spice up your meal prep, these Crockpot Chicken Fajitas check every box. Let the slow cooker do the work while you go about your day, and return to perfectly seasoned, fall-apart chicken surrounded by juicy peppers and onions.

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Equipment You’ll Need For Crockpot Chicken Fajitas

• Slow cooker (4-6 quarts is ideal)
• Cutting board and knife
• Measuring spoons
• Tongs or slotted spoon
• Airtight containers for storage

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Prep & Cook Time For Crockpot Chicken Fajitas

• Prep time: 10 minutes
• Cook time: 4-6 hours on low or 2-3 hours on high
• Total time: Up to 6 hours
• Servings: 4-6

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Ingredients For Crockpot Chicken Fajitas

• 1.5 lbs boneless, skinless chicken breasts or thighs
• 3 bell peppers (mix of red, green, yellow), sliced
• 1 large onion, sliced
• 1 (14.5 oz) can diced tomatoes (drained)
• 1 tbsp olive oil
• 1 tsp chili powder
• 1 tsp ground cumin
• 1/2 tsp smoked paprika
• 1/2 tsp garlic powder
• 1/2 tsp onion powder
• 1/4 tsp cayenne pepper (optional)
• 1/2 tsp salt
• 1/4 tsp black pepper
• Juice of 1 lime
• Fresh cilantro (optional garnish)

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Recipe For Crockpot Chicken Fajitas

1. Layer the vegetables: Place the sliced onions and bell peppers on the bottom of the slow cooker.
2. Season the chicken: In a small bowl, mix the chili powder, cumin, smoked paprika, garlic powder, onion powder, salt, pepper, and cayenne. Rub the mixture all over the chicken.
3. Add chicken to slow cooker: Place seasoned chicken on top of the veggies.
4. Add diced tomatoes and olive oil: Pour the drained diced tomatoes and olive oil over the top.
5. Cook: Cover and cook on low for 4-6 hours or high for 2-3 hours. Chicken should be cooked through and tender.
6. Shred and return: Remove the chicken, shred it with two forks, and return it to the slow cooker. Stir to mix with the veggies.
7. Finish with lime: Squeeze fresh lime juice over everything and stir well. Serve with fresh cilantro if desired.

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Health Benefits For Crockpot Chicken Fajitas

• Chicken: High in protein, low in fat—a muscle-building staple that keeps you full.
• Bell Peppers: Rich in vitamin C, antioxidants, and fiber. They support immunity and reduce inflammation.
• Onions: Contain quercetin, a compound known for its anti-inflammatory and heart-protective properties.
• Olive Oil: Heart-healthy fat that enhances absorption of fat-soluble vitamins.
• Spices (Cumin, Chili, Paprika): Anti-inflammatory properties and digestive benefits.
• Lime Juice: Adds flavor and vitamin C, which helps with iron absorption and immune function.

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Nutrition Info (per serving):

• Calories: ~280 kcal
• Protein: ~30g
• Carbs: ~10g
• Fat: ~12g
• Fiber: ~3g
• Sodium: ~400mg

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Storage & Meal Prep:

Let the fajitas cool completely before storing. Transfer into individual airtight containers with cooked brown rice or tortillas. Keeps in the fridge for 4-5 days or freeze for up to 2 months. Reheat in the microwave or stovetop until warm. Add fresh toppings like guacamole, salsa, or shredded lettuce for variety.

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Recipe Variations:

• Spicy: Add extra cayenne or chopped jalapeños.
• Low-carb: Serve in lettuce wraps or with cauliflower rice.
• Veggie-heavy: Add zucchini, mushrooms, or cherry tomatoes for extra bulk.
• Southwest-style: Add black beans and corn for a Tex-Mex twist.
• Wraps & Bowls: Turn into burritos, bowls, or tacos with your favorite toppings.

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FAQs:

• Can I use frozen chicken? Yes, but thaw first for best texture and even cooking.
• How do I keep veggies from getting mushy? Place them at the bottom and avoid overcooking. You can also add half of them midway through cooking.
• What should I serve with this? Brown rice, tortillas, guacamole, or a green salad.
• Is this freezer-friendly? Yes! Portion into meal prep containers and freeze. Thaw in the fridge before reheating.

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References:

1. WebMD: Health Benefits of Chicken
2. Cleveland Clinic: Why Bell Peppers Are Good for You
3. Healthline: The Health Benefits of Onions
4. WebMD: Olive Oil and Heart Health

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Serve this Chicken and Lentil Soup with crusty whole‑grain bread or a simple green salad for a cozy, nourishing meal.

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Introduction

Few things beat a steaming bowl of chicken and lentil soup on a chilly day. This satisfying soup marries tender chunks of chicken with creamy lentils, sweet carrots and aromatic herbs in a tomato‑infused broth.

Lentils are nutritional powerhouses: a half‑cup of cooked lentils delivers about 12 grams of protein and 9 grams of fiber, helping you stay full longer and supporting muscle growth. Their polyphenols may also reduce inflammation and protect against chronic diseases. When paired with lean chicken – a rich source of high‑quality protein – and vitamin‑packed vegetables like tomatoes and carrots, this soup becomes a wholesome one‑pot meal.

Lentil soup is a staple in many cultures because lentils cook quickly without soaking and readily absorb flavors. Here we build layers of taste by sautéing onions and garlic, simmering lentils with herbs and adding diced tomatoes for acidity. A splash of lemon juice at the end brightens the broth. Whether you’re meal prepping for the week or seeking comfort on a rainy night, this chicken and lentil soup delivers nourishment and warmth with minimal effort.

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Equipment You’ll Need For Chicken and Lentil Soup

• Large soup pot or Dutch oven – Holds all the ingredients and allows proper simmering.
• Cutting board and knife – To chop vegetables and chicken.
• Measuring cups and spoons – For accurate portions.
• Colander – To rinse lentils.
• Wooden spoon or ladle – For stirring and serving.

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Prep & Cook Time For Chicken and Lentil Soup

• Preparation: 15 minutes to chop vegetables and cube the chicken.
• Cook time: About 45 minutes of simmering.
• Yield: Serves 6.

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Ingredients For Chicken and Lentil Soup

• Chicken breast or thighs, diced – 1 lb (450 g)
• Brown or green lentils, rinsed – 1 cup (200 g)
• Carrots, chopped – 2 medium
• Celery stalks, chopped – 2
• Onion, diced – 1 large
• Garlic cloves, minced – 3
• Diced tomatoes (canned) – 1 (14.5‑oz/400‑g) can
• Chicken broth or bone broth – 6 cups (1.4 L)
• Bay leaf – 1
• Dried thyme – 1 tsp
• Ground cumin – ½ tsp
• Lemon juice – 2 tbsp
• Olive oil – 1 tbsp
• Salt and pepper – To taste
• Chopped parsley (optional) – For garnish

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Recipe For Chicken and Lentil Soup

1. Sauté aromatics and chicken. Heat olive oil in a large soup pot over medium heat. Add the onion and sauté until translucent, about 5 minutes. Stir in the garlic and cook for 30 seconds. Add the diced chicken and cook until it is no longer pink on the outside, 3–4 minutes.
2. Add vegetables and spices. Stir in the chopped carrots, celery, thyme and cumin. Cook for another 2 minutes to toast the spices.
3. Simmer the soup. Add the rinsed lentils, diced tomatoes (with juices), bay leaf and broth. Bring to a boil, then reduce heat to a gentle simmer. Cover and cook until the lentils are tender, about 30 minutes.
4. Finish and season. Once the lentils are soft and the chicken is cooked through, stir in the lemon juice. Season with salt and pepper to taste. Remove the bay leaf.
5. Serve. Ladle the soup into bowls and garnish with chopped parsley if desired. A squeeze of additional lemon juice brightens each serving.

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Health Benefits For Chicken and Lentil Soup

• Lentils: High in protein and fiber (about 12 g protein and 9 g fiber per half cup), lentils help maintain muscle and control appetite. Their polyphenols have antioxidant and anti‑inflammatory effects.
• Chicken: Lean chicken supplies complete protein, B vitamins and minerals such as zinc and iron, supporting tissue repair and satiety.
• Tomatoes: Rich in vitamin C, potassium and folate. Lycopene and beta‑carotene in tomatoes may lower heart disease and cancer risk; cooking them in olive oil enhances lycopene absorption.
• Carrots and celery: Carrots provide beta‑carotene for immune and eye health; celery offers fiber and minerals.
• Onion and garlic: Onions contain quercetin and sulfur compounds that may lower cancer risk and support heart health. Garlic provides allicin, which boosts immunity and acts as an anti‑inflammatory.
• Lemon juice: Adds vitamin C and aids iron absorption; lemon water has antioxidants and may help digestion.

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Nutrition Info (per serving):

• Calories: ~300 kcal
• Protein: ~27 g
• Carbohydrates: ~28 g
• Fiber: ~8 g
• Total fat: ~7 g
• Saturated fat: ~1 g
• Sodium: ~600 mg

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Storage & Meal Prep:

Let the soup cool, then store in the refrigerator for up to 5 days. It freezes well for up to 3 months; freeze in individual containers for quick lunches. When reheating frozen soup, thaw overnight in the fridge or defrost gently in a saucepan over low heat. The lentils will thicken over time, so add a splash of water or broth to thin if needed.

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Recipe Variations:

• Make it vegetarian by omitting the chicken and adding an extra cup of lentils or a can of drained chickpeas; use vegetable broth instead of chicken broth.
• Switch the herbs: try rosemary, oregano or bay leaves for different flavor profiles.
• Add greens: stir in spinach or kale during the last 5 minutes of cooking for added vitamins and color.
• Spice it up with red pepper flakes or smoked paprika.
• For a creamy version, blend a cup of the soup and stir it back in.

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FAQs:

• Do I need to soak lentils? No. Brown and green lentils cook quickly without soaking; simply rinse them to remove dust.
• Can I use red lentils? Yes, but red lentils break down faster and create a thicker, creamier soup. If using them, reduce the simmer time to about 20 minutes.
• How do I keep chicken tender? Cut the chicken into bite‑size pieces and don’t overcook it before simmering; it finishes cooking in the broth.
• What pairs well with this soup? Serve with whole‑grain bread, a green salad or grilled cheese for a complete meal.

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References:

1. National Institute of Health-Health benefit of lentils
2. WebMD – Health benefits of Chicken
3. Health.Clevelandclinic – Are tomatoes healthy?
4. WebMD – Onions: Health benefits
5. WebMD – Health Benefits of Lemon

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Pair this make chicken stew with crusty whole‑grain bread for a complete, hearty side.

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Introduction:

If you’ve ever wondered how to make chicken stew in a slow cooker, this recipe shows you step by step. With just a few minutes of chopping and browning, you can layer tender chicken and a rainbow of root vegetables into a pot of mineral‑rich bone broth and set it to simmer.

The result is a creamy, satisfying stew that warms you from the inside out and keeps you full for hours. Beyond convenience, this dish provides a surprisingly nutritious punch: root vegetables like carrots and potatoes are packed with antioxidants and vitamin Awebmd.com, chicken offers lean protein that helps build and maintain muscleswebmd.com, and bone broth supplies collagen, amino acids and minerals to support gut healthmychefsapron.com.

Follow along and you’ll see how easy it is to assemble everything in the morning and come home to dinner ready and waiting.

Stews have been part of culinary traditions for centuries, and for good reason. Slow simmering allows flavors to meld while tenderizing meat and coaxing out the sweetness of vegetables.

Modern pressure cookers and instant pots shorten cooking times, but the gentle heat of a slow cooker yields an unmatched texture – vegetables keep their shape, chicken stays moist and the broth thickens naturally. This recipe also uses bone broth instead of water.

Slow cooking bones extracts collagen, calcium and magnesiummychefsapron.com, turning the broth into a nutrient‑dense base for soups and stews. Combined with colorful root vegetables, aromatic onions and herbs, it becomes a meal that nourishes as much as it comforts.

Equipment You’ll Need To Make Chicken Stew

• Slow cooker – A 5–6 quart cooker comfortably holds the ingredients.
• Skillet or sauté pan – For browning chicken and aromatics.
• Cutting board and chef’s knife – To chop the vegetables.
• Measuring cups and spoons – For accurate seasoning and liquid.
• Mixing bowl – To toss ingredients with seasonings before they go into the slow cooker.
• Ladle – For serving the finished stew.

Prep & Cook Time To Make Chicken Stew

• Preparation: About 15 minutes to chop vegetables and season the chicken.
• Cook time: 7–8 hours on low or 3–4 hours on high in the slow cookerkaynutrition.com.
• Yield: Serves 6 people.

Ingredients To Make Chicken Stew

• Chicken thighs (boneless, skinless) – 1.5 lbs (680 g)
• Carrots, peeled and chopped – 2 large
• Potatoes (Yukon Gold or red), diced – 2 medium
• Parsnips or turnips, diced – 2 medium
• Onion, diced – 1 large
• Garlic cloves, minced – 3
• Bone broth (chicken or beef) – 4 cups (1 L)
• Celery, sliced – 2 stalks
• Fresh thyme sprigs – 3
• Bay leaf – 1
• Salt and black pepper – To taste
• Optional: frozen peas or kale – 1 cup
• Optional: ½ cup milk or coconut milk – For a creamy finish

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Recipe To Make Chicken Stew

1. Brown the chicken. Season the chicken thighs generously with salt and pepper. Heat a skillet over medium‑high heat and sear the chicken for 2–3 minutes per side until golden. This step adds extra flavor to the stew but can be skipped if you’re short on time.
2. Load the slow cooker. Add the chopped carrots, potatoes, parsnips, onion, garlic and celery to the slow cooker. Place the browned chicken on top. Tuck in the thyme sprigs and bay leaf.
3. Add broth and cook. Pour the bone broth over everything. Cover and cook on low for 7–8 hours or high for 3–4 hourskaynutrition.com. The stew is done when the chicken is tender and the vegetables are soft.
4. Finish the stew. About 30 minutes before serving, stir in frozen peas or chopped kale for extra greens. For a creamier broth, add ½ cup of milk or coconut milk. Taste and adjust seasoning with additional salt and pepper.
5. Serve. Remove the thyme sprigs and bay leaf. Ladle the stew into bowls and garnish with fresh parsley if desired.

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Health Benefits To Make Chicken Stew

• Root vegetables: Carrots, potatoes and parsnips provide complex carbohydrates, fiber and antioxidants. Carrots are rich in beta‑carotene, which the body converts to vitamin A, supporting immune function and visionwebmd.com. Potatoes supply potassium, vitamin C and vitamin B6webmd.com.
• Chicken: Chicken thighs offer lean protein; a typical serving of chicken breast provides about 26 g of protein for only 120 calorieswebmd.com. Adequate protein helps build and maintain muscles and promotes satietywebmd.com.
• Bone broth: Slow‑simmered bones release collagen, amino acids and minerals like calcium, magnesium and potassiummychefsapron.com. These nutrients support gut health and may reduce inflammation.
• Onion and garlic: Onions contain quercetin and other antioxidants that may lower cancer risk and support heart healthwebmd.com. Garlic’s sulfur compounds help boost immunity and act as natural anti‑inflammatories.

Nutrition Info (per serving):

• Calories: ~350 kcal
• Protein: ~30 g
• Carbohydrates: ~30 g
• Fiber: ~6 g
• Total fat: ~12 g
• Saturated fat: ~3 g
• Sodium: ~500 mg

These values are estimates and will vary based on the exact ingredients and portion sizes. The stew is high in protein and provides a mix of complex carbohydrates and fiber from the vegetables. Using bone broth instead of salty commercial stock helps keep sodium in check, while adding peas or kale increases the fiber and vitamin K content.

Storage & Meal Prep:

Stews are excellent for meal prep because they reheat well and the flavors deepen over time. Let the stew cool completely, then store in an airtight container in the refrigerator for up to 4 days. It can also be frozen for 2–3 months; freeze in individual portions for quick lunches or dinners. To reheat, thaw overnight in the fridge if frozen, then warm on the stovetop or in the microwave until hot. If the stew thickens after refrigeration, thin with a splash of broth or water when reheating.

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Recipe Variations:

• Add sweet potatoes or squash instead of some of the potatoes for extra fiber and vitamin A.
• Make it spicy by adding a teaspoon of smoked paprika or a pinch of cayenne pepper.
• Increase greens by stirring in chopped spinach or kale near the end of cooking.
• Use different proteins: turkey thighs, boneless pork shoulder or even white beans in place of chicken.
• Thicken naturally: mash some of the cooked potatoes and stir them back into the stew for a gluten‑free thickener.

FAQs:

• Can I use chicken breasts instead of thighs? Yes. Chicken breasts cook slightly faster and may be drier. To prevent dryness, check for doneness after about 6 hours on low or 2½ hours on high.
• How can I make this stew dairy‑free? Skip the optional milk or use unsweetened coconut milk. The stew will still be rich thanks to the gelatin in bone broth.
• Can I cook this on the stovetop? Yes. Brown the chicken, then simmer all ingredients in a large Dutch oven over low heat for about 2 hours, stirring occasionally.
• What should I serve with the stew? It’s hearty on its own, but crusty whole‑grain bread or a side salad makes a great accompaniment.

References:

1. Root vegetables like carrots and potatoes contain antioxidants and vitamin Awebmd.com.
2. Bone broth is rich in collagen, amino acids and minerals that support gut healthmychefsapron.com.
3. Chicken provides lean protein and contributes to muscle maintenance and satietywebmd.com.
4. Onions supply quercetin and other compounds that may lower cancer risk and support heart healthwebmd.com.
5. Garlic contains sulfur compounds that boost immunity and reduce inflammationhealth.clevelandclinic.org.

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Sheet pan balsamic chicken roasted with sweet potatoes and purple Brussels sprouts—a vibrant, healthy dinner ready in under an hour.

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Introduction

If you love meals that are colorful, flavorful, and hassle-free, this Simple Sheet Pan Balsamic Chicken is about to become your new favorite dinner. Everything cooks on one tray—juicy chicken, caramelized sweet potatoes, and vibrant purple and green Brussels sprouts—all tossed in a tangy balsamic glaze that brings everything together.

This isn’t just an easy meal. It’s a nutrient-dense powerhouse. Roasting purple Brussels sprouts alongside sweet potatoes adds fiber, antioxidants, and stunning contrast on the plate. Plus, using a sheet pan means less cleanup, faster prep, and everything finishing at the same time.

Whether you’re meal prepping, hosting a casual dinner, or just feeding the family on a busy weeknight, this dish checks all the boxes: clean, satisfying, colorful, and naturally gluten-free.

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🧰 Equipment You’ll Need With Sheet Pan Balsamic Chicken

• Large sheet pan (rimmed)
• Mixing bowls
• Tongs or spatula
• Measuring spoons
• Parchment paper or silicone mat (optional for easy cleanup)

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🕒 Prep & Cook Time For Sheet Pan Balsamic Chicken

• Prep Time: 15 minutes
• Cook Time: 30–35 minutes
• Total Time: 45–50 minutes

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🛒 Ingredients

Serves 4

• 4 boneless, skinless chicken breasts or thighs
• 1 cup purple Brussels sprouts, halved
• 1 cup green Brussels sprouts, halved
• 2 medium sweet potatoes, peeled and cubed
• 3 tbsp olive oil (divided)
• ¼ cup balsamic vinegar
• 2 tsp Dijon mustard
• 2 cloves garlic, minced
• 1 tsp dried thyme or Italian seasoning
• Salt and pepper to taste
• Optional: fresh parsley, balsamic glaze for garnish

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🔥 Instructions For Sheet Pan Balsamic Chicken

1. Preheat Your Oven

Preheat oven to 400°F (200°C). Line a large sheet pan with parchment paper or a silicone baking mat.

2. Mix the Balsamic Marinade

In a bowl, whisk together 2 tbsp olive oil, balsamic vinegar, Dijon mustard, garlic, herbs, salt, and pepper.

3. Toss the Chicken

Place chicken in a separate bowl and coat with half the balsamic mixture. Let marinate while prepping vegetables.

4. Prepare the Veggies

In another bowl, toss the sweet potatoes and Brussels sprouts with the remaining 1 tbsp olive oil and a pinch of salt and pepper.

5. Arrange on the Sheet Pan

Spread veggies evenly across the pan. Nestle the marinated chicken pieces in between. Spoon any leftover marinade over the top.

6. Bake

Roast for 30–35 minutes or until chicken is cooked through (165°F internal temp) and vegetables are caramelized.

7. Serve

Let rest for 5 minutes. Garnish with chopped parsley or a light drizzle of balsamic glaze if desired.

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🟣 Green vs. Purple Brussels Sprouts: Nutrition Spotlight

Brussels sprouts are known for their cancer-fighting compounds, high fiber, and immune-boosting vitamin C. But did you know purple sprouts offer an extra antioxidant punch?

Type	Flavor	Color Benefit	Key Nutrients
Green	Classic, mild	High in vitamin K & C	Fiber, folate, potassium
Purple	Slightly sweeter	Rich in anthocyanins (like blueberries)	Extra antioxidants, same core nutrients

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Health Benefits For Sheet Pan Balsamic Chicken

• This dish is more than just colorful—it’s nutritionally balanced and packed with ingredients that support a clean, anti-inflammatory lifestyle.
• Chicken breast or thighs provide high-quality lean protein that supports muscle growth, immune function, and helps keep you full longer.
• Sweet potatoes are a complex carbohydrate loaded with fiber, beta-carotene (vitamin A), and potassium, supporting digestive and heart health.
• Purple and green Brussels sprouts are rich in fiber, vitamin C, vitamin K, and antioxidants like anthocyanins—great for gut health and cellular protection.
• Balsamic vinegar offers anti-inflammatory compounds and may help regulate blood sugar levels and digestion.
• One-pan cooking keeps oil to a minimum and allows you to roast without frying, preserving nutrients and supporting portion control.
• Together, these ingredients form a satisfying, nutrient-dense meal ideal for everything from weight management to immune support.

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🧪 Nutritional Info (Per Serving)

• Calories: ~420
• Protein: 35g
• Fat: 16g
• Carbs: 30g
• Fiber: 6g
• Sugar: 7g
• Sodium: ~420mg

Note: based on 1 chicken breast and 1 cup of veggies per serving

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🍽️ Serving Suggestions With Sheet Pan Balsamic Chicken

• Serve with quinoa, farro, or cauliflower rice
• Add a dollop of basil yogurt sauce or herbed Greek yogurt dip
• Sprinkle with crumbled goat cheese for added richness
• Pair with a sparkling water or citrus-infused iced tea

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❄️ Storage & Meal Prep For Sheet Pan Balsamic Chicken

• Refrigerate: Store in airtight containers up to 4 days
• Freeze: Freeze chicken and veggies (separately or together) for up to 2 months
• Reheat: Oven at 350°F for best texture, or microwave for quick meals

Meal Prep Tip: Pack in lunch containers with extra greens or grains.

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🔄 Recipe Variations Of Sheet Pan Balsamic Chicken

• Add red onion or thinly sliced carrots for more veg variety
• Swap protein: Try salmon fillets, tofu cubes, or turkey tenderloin
• Sweeten it up: Add a touch of maple syrup or honey to the marinade
• Spice it up: Add a pinch of red pepper flakes to the glaze

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FAQ

Can I use bone-in chicken?
Yes! Just extend baking time to 40–45 minutes and check internal temperature.

What if I don’t have Dijon?
Substitute with yellow mustard, whole grain mustard, or even a splash of lemon juice.

Can I use only green sprouts?
Absolutely. Purple is optional but adds color and extra antioxidants.

Will the veggies get mushy?
Not if you spread everything in a single layer and avoid overcrowding. You can roast the chicken and veggies on two separate pans if needed.

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📚 References

USDA FoodData Central

Healthline – 8 Ways Brussels Sprouts Benefit Your Health

Harvard T.H. Chan School of Public Health – Sweet Potatoes

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Paprika baked chicken quarters seasoned with smoky paprika and herbs—crispy on the outside, juicy inside, and perfect for any weeknight dinner or meal prep.

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Introduction

If you’re craving something simple, savory, and incredibly satisfying, this Paprika Baked Chicken in Quarters hits the mark every time. It’s the kind of wholesome, oven-to-table meal that fills your kitchen with mouthwatering aromas and delivers tender, juicy chicken in under an hour.

Paprika gives this recipe its signature warmth and deep color. Whether you use sweet, smoked, or hot paprika (or a blend), this spice works beautifully with the natural richness of bone-in, skin-on chicken quarters. Add garlic, olive oil, and a few pantry herbs, and you’ve got a flavorful dish with minimal fuss.

This recipe is naturally gluten-free, high in protein, and budget-friendly—great for weeknight dinners, meal prepping, or feeding a crowd without stress. Roasting chicken in quarters also ensures even cooking and crispier skin compared to boneless cuts. Serve it with simple sides or fresh salads for a balanced, nourishing meal.

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🔧 Equipment You’ll Need For Paprika Baked Chicken

• Large baking sheet or roasting pan
• Parchment paper or foil (optional)
• Mixing bowl
• Tongs or brush for coating chicken
• Meat thermometer (recommended)

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🕒 Prep & Cook Time For Paprika Baked Chicken

• Prep Time: 10 minutes
• Cook Time: 40–45 minutes
• Rest Time: 5–10 minutes
• Total Time: 55–60 minutes

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🛒 Ingredients For Paprika Baked Chicken

For 4 servings:

• 4 chicken leg quarters (bone-in, skin-on)
• 2 tbsp olive oil
• 1½ tbsp sweet or smoked paprika
• 1 tsp garlic powder
• 1 tsp onion powder
• 1 tsp dried thyme or oregano
• ¾ tsp salt
• ½ tsp black pepper
• Optional: lemon wedges or chopped parsley for serving

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🔥 Instructions For Paprika Baked Chicken

1. Preheat the Oven

Preheat to 400°F (200°C). Line a baking sheet with parchment or foil for easier cleanup.

2. Make the Spice Mix

In a small bowl, combine paprika, garlic powder, onion powder, thyme, salt, and pepper. Stir in olive oil to make a paste.

3. Coat the Chicken

Pat the chicken quarters dry with paper towels. Rub the paprika mixture evenly over each piece, making sure to coat under the skin as well for maximum flavor.

4. Bake

Place chicken skin-side up on the baking sheet. Bake for 40–45 minutes or until the internal temperature reaches 165°F (74°C) in the thickest part of the meat and the juices run clear.

5. Rest & Serve

Let rest for 5–10 minutes before serving. Garnish with parsley or lemon wedges if desired.

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🥣 Optional Yogurt Sauce For Paprika Baked Chicken

A creamy, tangy sauce pairs beautifully with the smoky flavor of paprika chicken.

Ingredients:

• ½ cup plain Greek yogurt
• 1 tbsp lemon juice
• 1 tsp olive oil
• ½ tsp smoked paprika
• 1 garlic clove, minced
• Salt and pepper to taste

Mix all ingredients in a bowl and chill until ready to serve. Drizzle over the chicken or serve on the side.

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💪 Health Benefits Of Paprika Baked Chicken

1. High-Quality Protein

Chicken leg quarters provide a balanced source of lean protein for muscle growth and fullness.

2. Anti-Inflammatory Spices

Paprika and garlic contain antioxidants that help reduce inflammation.

3. Healthy Fats

Olive oil supports heart health with monounsaturated fats.

4. Low-Carb & Gluten-Free

No flour, no fillers—perfect for keto, paleo, and gluten-free diets.

5. Budget-Friendly Nutrition

Chicken quarters are economical and easy to prepare in bulk for batch cooking.

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🧪 Nutrition Info (Per Serving)

• Calories: ~375
• Protein: 32g
• Fat: 26g
• Carbs: 2g
• Fiber: 1g
• Sugar: 0g
• Sodium: ~400mg

Note: Values may vary based on cut size and seasoning blend.

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🍽️ Serving Ideas For Paprika Baked Chicken

• Roasted vegetables (zucchini, bell peppers, carrots)
• Garlic mashed potatoes or cauliflower mash
• Quinoa, couscous, or brown rice
• Crisp green salad with lemon vinaigrette
• Steamed green beans or asparagus

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❄️ Storage & Meal Prep

• Store: In the fridge in an airtight container for up to 4 days.
• Freeze: Wrap tightly and freeze for up to 2–3 months.
• Reheat: Oven at 350°F until warmed through, or air fryer for a crispier finish.

Meal Prep Tip: Bake a double batch and portion with sides for ready-made lunches all week.

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🔄 Recipe Variations For Paprika Baked Chicken

• Spicy Kick – Add ½ tsp cayenne pepper or chili flakes
• Lemon Paprika – Add 1 tbsp lemon zest to the rub
• Herbed Butter Finish – Baste with melted butter mixed with parsley and garlic during the last 10 minutes
• Paprika-Honey Glaze – Brush with a blend of honey and paprika for a sweet-smoky twist
• Sheet Pan Style – Add sliced bell peppers, red onions, or potatoes to the pan and roast all together

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FAQ

Can I use boneless chicken?
Yes, but reduce the cook time to 25–30 minutes and watch closely to avoid drying out.

Which paprika is best?
Smoked paprika gives the deepest flavor, but sweet paprika works well too. Use hot paprika if you like heat.

Do I need to flip the chicken while baking?
No. Baking skin-side up helps the skin crisp and prevents the meat from drying out.

Can I marinate this ahead of time?
Yes! You can rub the spice mix on the chicken and refrigerate up to 24 hours in advance.

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References

Healthline – How Many Calories in Chicken?
USDA – Safe Minimum Internal Temperature Chart
Healthline – 8 Health Benefits of Paprika

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Juicy simple baked chicken with sweet cherry tomatoes and fresh basil—an easy, healthy dinner you can make any night of the week.

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Introduction

Simple dinners don’t have to mean boring dinners. This simple baked chicken with tomatoes and basil is proof that fresh, whole ingredients can deliver vibrant flavor with minimal effort.

This recipe leans into the basics: chicken thighs or breasts, juicy cherry tomatoes, garlic, and lots of fragrant basil. All it takes is one baking dish, about 10 minutes of prep, and a short time in the oven. The result? Tender, herb-infused chicken with a light, naturally sweet tomato sauce that practically makes itself.

It’s also wonderfully versatile. Pair it with rice, quinoa, or roasted potatoes. Or serve it over a fresh bed of greens for a clean, Mediterranean-style dinner. Plus, it’s gluten-free, low carb, and packed with protein and antioxidants.

Whether you’re cooking for one or feeding a family, this simple baked chicken recipe brings together comfort, nutrition, and fresh flavor in a way that feels elevated without being fussy.

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🍳 Equipment You’ll Need For Simple Baked Chicken

• Baking dish or sheet pan
• Sharp knife
• Cutting board
• Tongs or fork
• Aluminum foil (optional)
• Meat thermometer (optional but helpful)

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🕒 Prep & Cook Time

• Prep Time: 10 minutes
• Cook Time: 30–35 minutes
• Total Time: 40–45 minutes

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🛒 Ingredients For Simple Baked Chicken

For 4 servings:

• 4 boneless, skinless chicken breasts or thighs
• 2 cups cherry tomatoes, halved
• 2–3 garlic cloves, thinly sliced
• 1 tbsp olive oil
• ½ tsp salt
• ½ tsp black pepper
• ½ tsp dried oregano
• ¼ tsp red pepper flakes (optional)
• ¼ cup fresh basil, chopped (plus extra for garnish)
• Optional: balsamic glaze or shredded mozzarella for serving

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🔥 Instructions For Simple Baked Chicken

1. Preheat & Prep

Preheat your oven to 400°F (200°C). Lightly grease a baking dish or line it with parchment paper.

2. Season the Chicken

Pat chicken dry with paper towels. Drizzle with olive oil, then season both sides with salt, pepper, oregano, and red pepper flakes (if using).

3. Add Tomatoes & Garlic

Place the seasoned chicken in the baking dish. Surround with halved cherry tomatoes and sliced garlic. Scatter chopped basil over everything.

4. Bake

Bake for 30–35 minutes, or until the chicken reaches an internal temperature of 165°F (74°C). Tomatoes should be soft and blistered, and juices slightly thickened.

5. Serve

Let rest for 5 minutes. Garnish with more fresh basil and an optional drizzle of balsamic glaze. Serve with your favorite side.

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💪 Health Benefits Of Simple Baked Chicken

This dish offers more than just great flavor:

1. High-Protein & Lean

Chicken is an excellent source of lean protein, supporting muscle repair and keeping you full longer.

2. Rich in Antioxidants

Tomatoes provide lycopene, a powerful antioxidant shown to support heart health and reduce inflammation.

3. Healthy Fats

Olive oil contains monounsaturated fats that promote cardiovascular wellness.

4. Low in Carbs, Gluten-Free

Ideal for those following clean eating, low-carb, or gluten-free diets.

5. Digestive Support

Garlic and basil contain compounds that can support gut health and immunity.

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🥣 Healthy Sauce to Serve With Simple Baked Chicken

While this dish is delicious on its own, a fresh, light sauce can take it to the next level. This creamy basil yogurt sauce adds a zesty, herbaceous kick—without overpowering the natural sweetness of the tomatoes or the clean flavor of the baked chicken.

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✅ Basil Yogurt Sauce (Clean & Creamy)

Ingredients:

• ½ cup plain Greek yogurt (or dairy-free yogurt for Whole30)
• 1 small garlic clove, minced
• 1 tbsp fresh lemon juice
• 1 tbsp olive oil
• ¼ cup fresh basil leaves, finely chopped
• Salt and pepper to taste

Instructions:

1. Combine all ingredients in a small bowl.
2. Stir until smooth and creamy.
3. Let chill for 5–10 minutes before serving to blend flavors.

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🥗 Why It Works:

• Greek yogurt offers probiotics and protein
• Basil mirrors the herb flavor in the baked dish
• Lemon juice adds brightness and cuts richness
• Olive oil brings smoothness and healthy fats

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Serving Tip: Drizzle over plated chicken or serve on the side as a dip with roasted veggies or grain bowls.

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🧪 Nutrition Info (Per Serving)

• Calories: ~320
• Protein: 35g
• Fat: 14g
• Carbohydrates: 7g
• Fiber: 2g
• Sugar: 4g
• Sodium: ~350mg

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🍽️ Serving Ideas For Simple Baked Chicken

• With brown rice, farro, or couscous
• Over zucchini noodles or cauliflower rice
• Alongside roasted potatoes or steamed green beans
• Topped with a sprinkle of mozzarella and broiled for 2 minutes
• Over a bed of arugula or spinach for a warm salad-style dinner

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❄️ Storage & Meal Prep For Simple Baked Chicken

• Fridge: Store in an airtight container for up to 4 days.
• Freezer: Freeze leftovers for up to 3 months.
• Reheat: Warm in the oven at 350°F or microwave in 30-second bursts until heated through.
• Meal Prep Tip: Make a double batch and portion into containers with rice and greens.

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🔄 Recipe Variations

• Cheesy Bake – Add shredded mozzarella or parmesan for a creamy finish
• Balsamic Boost – Drizzle balsamic vinegar or glaze before baking
• Spicy Kick – Add crushed chili or use spicy olive oil
• Herb Swap – Use thyme, rosemary, or parsley instead of basil
• Vegetable Add-Ons – Toss in sliced zucchini, bell peppers, or mushrooms

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FAQ For Simple Baked Chicken

Can I use canned tomatoes?
Fresh cherry tomatoes are best, but canned diced tomatoes can work in a pinch. Drain excess liquid first.

Can I use bone-in chicken?
Yes, just increase baking time to 40–45 minutes and check for doneness with a thermometer.

How do I keep the chicken juicy?
Don’t overcook it. Using thighs instead of breasts will also ensure more moisture.

Can I make this dairy-free and Whole30?
Absolutely—just skip any cheese and serve with compliant sides.

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References

Healthline – 11 Proven Benefits of Olive Oil

Harvard Health – Eating more tomatoes

USDA FoodData Central – Chicken Breast

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This easy method for spatchcocked grilled chicken results in perfectly grilled, evenly cooked meat with crispy skin and juicy flavor—ideal for healthy meals and backyard cookouts.

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Introduction

If you’ve ever struggled with dry chicken or unevenly cooked poultry on the grill, you’re not alone. That’s where spatchcocked grilled chicken comes in—a game-changer for juicy meat and crisp skin, every single time.

Spatchcocking means removing the chicken’s backbone and flattening it out before grilling. This not only helps it cook faster and more evenly, but it also maximizes the surface area for seasoning and crisping. It’s a simple technique that delivers restaurant-level results right in your backyard or kitchen.

Whether you’re cooking for family, hosting a summer BBQ, or just love meal prepping real food, this method brings unbeatable texture and flavor—without a ton of effort. It’s also naturally gluten-free, high in protein, and low in carbs, making it great for clean eating and low-carb lifestyles.

Let’s walk through how to prep, grill, and serve your own spatchcocked grilled chicken like a pro.

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Equipment You’ll Need For Spatchcocked Grilled Chicken

• Sharp kitchen shears or a heavy-duty knife
• Cutting board
• Grill (gas or charcoal)
• Meat thermometer
• Tongs
• Basting brush (optional)
• Small bowl (for seasoning or marinade)

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🕒 Prep & Cook Time

• Prep Time: 20 minutes
• Cook Time: 40–50 minutes
• Rest Time: 10 minutes
• Total Time: ~1 hour 15 minutes

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🛒 Ingredients For Spatchcocked Grilled Chicken

For one whole chicken (4–5 lbs):

• 1 whole chicken
• 2 tbsp olive oil or avocado oil
• 1 tbsp lemon juice
• 3 garlic cloves, minced
• 1 tsp smoked paprika
• 1 tsp dried thyme
• 1 tsp dried oregano
• ½ tsp black pepper
• 1 tsp salt
• Optional: fresh herbs or lemon wedges for serving

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Instructions For Spatchcocked Grilled Chicken

1. Spatchcock the Chicken

Place the chicken breast-side down on a cutting board. Use sharp kitchen shears to cut along each side of the backbone and remove it completely. Flip the chicken over and press down firmly on the breastbone to flatten.

Tip: Trim off any excess fat or loose skin around the edges.

2. Season Generously

In a small bowl, mix olive oil, lemon juice, garlic, and spices. Rub this mixture all over the chicken—under the skin, on the breast, legs, and thighs. Let it marinate for 30 minutes (or up to 24 hours in the fridge).

3. Preheat the Grill

Heat your grill to medium-high (~400°F). If using charcoal, arrange for indirect heat by pushing coals to the sides and placing the chicken in the center.

4. Grill Skin-Side Down

Place the chicken skin-side down on the grill grates. Cover and cook for 15–20 minutes. This helps crisp the skin early.

5. Flip & Finish

Flip the chicken, cover again, and continue grilling for another 20–30 minutes. Use a meat thermometer to check doneness—you’re aiming for 165°F (74°C) in the thickest part of the breast.

6. Rest & Slice

Remove from the grill and let rest 10 minutes before cutting. This locks in juices and makes slicing easier. Serve with your favorite veggies or summer salads.

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Health Benefits of Spatchcocked Grilled Chicken

This dish isn’t just about bold flavor—it’s also full of nutrients:

1. High-Quality Protein

Supports muscle growth, repair, and satiety without the extra carbs.

2. Even Cooking

Reduces the risk of overcooked or undercooked poultry, improving food safety and taste.

3. Lower in Fat (Optional Skin-Off)

Remove skin after grilling for a leaner version while keeping the flavor.

4. Naturally Gluten-Free & Low-Carb

No breading, no processed ingredients—just clean, whole food.

5. Customizable with Herbs & Spices

Fresh or dried herbs add antioxidants without calories or sodium.

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Healthy Spatchcocked Grilled Chicken Marinade

A flavorful marinade brings your spatchcocked grilled chicken to life. This clean, simple blend uses real ingredients and no added sugar—perfect for gluten-free, low-carb, or Whole30 lifestyles.

✅ Ingredients:

• 3 tbsp olive oil (heart-healthy fats)
• 2 tbsp lemon juice (for brightness and tenderizing)
• 3 garlic cloves, minced (antibacterial and anti-inflammatory)
• 1 tsp smoked paprika (adds smoky depth)
• 1 tsp dried thyme (or rosemary)
• 1 tsp dried oregano (Mediterranean flavor boost)
• ½ tsp black pepper
• 1 tsp sea salt
• Optional: ½ tsp Dijon mustard for an extra tangy punch
• Optional: ½ tsp chili flakes for a little heat

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🧑‍🍳 How to Use It:

1. Mix all marinade ingredients in a bowl.
2. Pat the chicken dry and rub the marinade thoroughly all over—top, bottom, and under the skin.
3. Let the chicken marinate in the refrigerator for 30 minutes to 12 hours.
4. Bring to room temperature before grilling.

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🔄 Marinade Variations:

• Citrus Herb: Swap lemon for orange or lime juice and add fresh chopped parsley.
• Spicy Mustard: Add 1 tbsp whole grain mustard + ½ tsp cayenne.
• Garlic Butter: Use melted ghee instead of olive oil and increase garlic for richness.

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🧪 Nutrition Info (Per Serving – 1/4 of chicken)

• Calories: ~310
• Protein: 33g
• Fat: 18g
• Carbs: 0g
• Fiber: 0g
• Sugar: 0g
• Sodium: ~320mg

Nutrition may vary depending on marinade ingredients and portion size.

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🍽️ Serving Ideas For Spatchcocked Grilled Chicken

This spatchcocked grilled chicken is extremely versatile. Serve it with:

• Grilled corn on the cob or asparagus
• Roasted baby potatoes or sweet potato wedges
• Couscous, rice, or cauliflower rice
• Greek salad with olive oil and lemon
• Hummus, tzatziki, or clean BBQ sauce

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❄️ Storage & Meal Prep

To Store:
Keep leftover chicken in an airtight container in the fridge for up to 4 days.

To Reheat:
Use an oven or air fryer at 350°F to restore crispiness.

To Freeze:
Slice meat off the bone and store in freezer-safe bags for up to 3 months. Thaw overnight in the fridge before reheating.

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Recipe Variations

• Spicy Rub – Add cayenne, chili powder, or chipotle to the spice blend
• Citrus Garlic Marinade – Use orange or lime juice for a flavor twist
• Herb Butter Glaze – Brush with herb butter in the last 5 minutes of grilling
• Asian-Inspired – Use tamari, ginger, and sesame oil
• Lemon & Rosemary – Add rosemary sprigs under the skin before grilling

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FAQ

What is the benefit of spatchcocking?
It helps the chicken cook faster and more evenly, while also allowing the skin to crisp up beautifully.

Do I need special tools to spatchcock a chicken?
Just sharp kitchen shears or a strong knife and a cutting board. It’s easier than it sounds!

Can I roast instead of grill?
Absolutely. Roast at 425°F in the oven for 45–50 minutes, using a baking rack for air circulation.

How do I make it extra crispy?
Dry the skin well before adding oil and seasoning. Start grilling skin-side down.

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References

The Kitchn – How to Spatchcock a Chicken
USDA Food Safety – Grilling Poultry
WebMD – Health Benefits of Chicken

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