20 Anti-Inflammatory Chicken Recipes for Your Weekly Meal Plan

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Chicken can make a weeknight dinner easy, but the ingredients around it are what give that dinner variety and balance. A tray of chicken with broccoli and sweet potatoes, a tomato-rich bean stew, or a bowl of quinoa with ginger and greens offers more than another plain chicken breast. These meals bring together satisfying protein, colorful produce, and practical ingredients that work well for leftovers.

Here, “anti-inflammatory” describes an overall eating pattern rather than a promise that a particular chicken dish treats inflammation. A systematic review of randomized dietary trials found favorable effects of Mediterranean-style patterns on several inflammatory biomarkers, although results varied among studies. These original recipes have not been clinically studied, and no meal can be expected to cure arthritis, reverse an autoimmune condition, or replace treatment.

The collection follows the spirit of the American Heart Association’s Mediterranean-style eating guidance: plenty of vegetables, beans and whole grains; olive oil and nuts; and moderate amounts of poultry. The flavors extend beyond Mediterranean cuisine, so you can enjoy ginger, paprika, peanut sauce and warm spices without eating the same dinner all week.

Each recipe makes four servings. Choose a few that share ingredients, rather than trying to cook all 20 in one week. These are meal-planning options, not a prescribed daily menu or a calorie-restricted diet. Adjust portions and side dishes to your appetite, activity and medical needs.

Make the weekly rotation easier

Start with one tray bake, one pot of soup or stew, and one skillet meal. For example, the lemon-rosemary tray bake, white bean stew and paprika rice bowls use overlapping basics such as chicken, onions and garlic, while still tasting different. Freeze portions that you will not eat within the safe refrigerated window; a refrigerator is not a seven-day holding place for cooked chicken.

Buy plain, unseasoned chicken when possible. Salt solutions added to poultry, regular broth, salted beans and bottled sauces can change sodium substantially. Choose low-sodium broth, no-salt-added tomatoes and unsalted cooked beans for the recipes below. Canned beans are convenient, but read the label, drain and rinse them; sodium still varies by brand.

All grain amounts are labeled dry or cooked. A dry cup is not interchangeable with a cooked cup. Prepare the stated amount, then divide the entire finished dish into four equal portions. For bowls, divide chicken, grain, vegetables and dressing separately so one serving does not accidentally receive most of the sauce or nuts.

The approximate nutrition lines cover the listed recipe only, including its oil, sauce and grain when specified. Optional additions, suggested sides and variations are excluded. Estimates were calculated from ingredient weights using USDA Standard Reference food-composition data. They are not laboratory measurements and vary with brands, actual weights, cooking losses and substitutions.

Chicken meal-prep safety before you start

Cook all chicken, including ground chicken, to 165°F (74°C) in the thickest part, checked with a food thermometer. Color and clear juices are not dependable substitutes for a temperature check. The USDA’s leftovers guidance also recommends reheating leftovers to 165°F.

Keep raw poultry separate from ready-to-eat produce, wash hands and utensils after handling it, and use a clean plate for cooked chicken. Put perishable food into shallow covered containers and refrigerate within two hours, or within one hour when the surrounding temperature is above 90°F (32°C). Keep the refrigerator at 40°F (4°C) or colder. Do not leave a large pot of soup on the counter until it reaches room temperature.

Use cooked chicken dishes within three to four days of preparation. The FoodSafety.gov cold-storage chart gives raw chicken just one to two refrigerated days, so freeze raw portions intended for later in the week. Thaw in the refrigerator, not on the counter. Recipe-specific freezer windows below are quality recommendations; keep frozen food at 0°F (-18°C) or colder. For cold salads, keep the food cold rather than warming it and cooling it repeatedly.

1. Lemon-Rosemary Chicken with Broccoli and Sweet Potatoes

Sweet potato cubes get a head start so the chicken does not have to overcook while they soften. Lemon juice is added at the end for a brighter finish, and the broccoli edges become lightly browned rather than steamed.

Yield: 4 servings. Portion: one-quarter of the chicken and vegetables. Prep: 15 minutes. Cook: 35 minutes. Rest: 3 minutes. Total: 53 minutes, including oven heating during prep.

Ingredients

1 lb (454 g) boneless, skinless chicken breasts, cut into 4 equal cutlets about 3/4 inch thick
1 lb (454 g) sweet potatoes, peeled and cut into 1/2-inch cubes
1 lb (454 g) broccoli, cut into small florets; tender stems sliced
2 tablespoons olive oil, divided
3 garlic cloves, minced
1 teaspoon dried rosemary, crushed
1/2 teaspoon fine salt
1/4 teaspoon black pepper
2 tablespoons fresh lemon juice

Instructions

Heat the oven to 425°F (220°C). Line a large rimmed sheet pan with parchment rated for that temperature. Toss sweet potatoes with 1 tablespoon oil and half the salt. Spread out and roast for 15 minutes.
Meanwhile, mix the remaining oil and salt with garlic, rosemary and pepper. Coat the chicken and broccoli with this mixture using separate bowls and utensils for the raw chicken.
Move potatoes to one side of the pan. Add chicken and broccoli in a single layer; use a second pan if crowded. Roast for 18–20 minutes, turning the vegetables once, until potatoes are tender and every cutlet reaches 165°F (74°C). Remove individual cutlets as they finish if needed.
Rest the chicken for 3 minutes, drizzle everything with lemon juice and divide evenly among four plates.

Variation: Replace broccoli with the same weight of trimmed green beans; start checking them after 15 minutes with the chicken.

Storage and reheating: Refrigerate shallow portions within two hours and use within 3–4 days. Freeze up to 2 months for best texture. Thaw refrigerated and reheat covered at 350°F (175°C), with a splash of water, until the chicken reaches 165°F (74°C).

Approximate nutrition per serving: 340 calories; 31 g protein; 32 g carbohydrate; 6.6 g fiber; 440 mg sodium.

2. Golden Ginger Chicken and Quinoa Skillet

Turmeric adds color and earthy flavor; fresh ginger and lemon keep this skillet lively. Rinsing quinoa first removes some of its surface bitterness. A wide skillet with a tight lid makes it easier to cook the grain evenly.

Yield: 4 servings. Portion: one-quarter of the finished skillet. Prep: 15 minutes. Cook and rest: 30 minutes. Total: 45 minutes.

Ingredients

1 lb (454 g) boneless, skinless chicken breast, cut into 3/4-inch pieces
3/4 cup (128 g) dry quinoa, rinsed and drained
1 tablespoon olive oil
1 medium onion (150 g), diced
2 medium carrots (150 g), finely diced
2 garlic cloves, minced
1 tablespoon (6 g) grated fresh ginger
1 teaspoon ground turmeric
1/4 teaspoon black pepper
1/4 teaspoon fine salt
1 1/2 cups low-sodium chicken broth
3 cups (90 g) baby spinach
2 tablespoons lemon juice

Instructions

Heat oil in a 12-inch deep skillet over medium heat. Cook onion and carrots for 5 minutes, stirring. Add garlic, ginger, turmeric and pepper; cook for 30 seconds.
Add chicken and salt. Stir for 3 minutes; the chicken does not need to be cooked through yet. Add quinoa and broth, scrape the bottom and bring to a gentle boil.
Cover, reduce heat to low and simmer for 15 minutes. Check that quinoa is tender and chicken reaches 165°F (74°C). If the grain is still firm, add 2 tablespoons water and cook covered for another 2–3 minutes.
Fold in spinach, cover for 1 minute to wilt, and stir in lemon juice. Let stand off the heat for 2 minutes before dividing into four portions.

Variation: Replace spinach with 90 g finely chopped kale and add it during the final 5 minutes of simmering.

Storage and reheating: Refrigerate within two hours for 3–4 days or freeze for up to 2 months. Thaw in the refrigerator. Microwave a covered portion with 1 tablespoon water, stirring halfway, until several spots reach 165°F (74°C).

Approximate nutrition per serving: 340 calories; 33 g protein; 31 g carbohydrate; 4.7 g fiber; 270 mg sodium.

3. Tomato, White Bean and Kale Chicken Stew

White beans make the broth feel substantial without heavy cream. Mashing a small scoop of beans thickens the stew naturally, while the rest stay intact. This is especially useful when you want a dinner that freezes in neat individual portions.

Yield: 4 servings. Portion: one-quarter of the stew, about 2 cups. Prep: 15 minutes. Cook: 35 minutes. Total: 50 minutes.

Ingredients

1 lb (454 g) boneless, skinless chicken breast, cut into 1-inch pieces
2 cups (360 g) cooked, unsalted white beans, drained
1 tablespoon olive oil
1 medium onion (150 g), diced
2 celery stalks (100 g), diced
3 garlic cloves, minced
1 teaspoon dried oregano
1/4 teaspoon black pepper
1/4 teaspoon fine salt
One 14.5-ounce (411 g) can no-salt-added diced tomatoes, with juices
2 cups low-sodium chicken broth
3 cups (150 g) chopped kale, tough stems removed
1 tablespoon lemon juice

Instructions

Heat oil in a 4-quart pot over medium heat. Cook onion and celery for 6 minutes. Add garlic and oregano and stir for 30 seconds.
Add chicken, pepper and salt; stir for 3 minutes. Pour in tomatoes and broth. Bring to a boil, then reduce to a gentle simmer and cover for 12 minutes.
Mash 1/2 cup of the measured beans with a fork. Stir both mashed and whole beans into the pot with kale. Simmer uncovered for 8 minutes, until kale is tender and chicken reaches 165°F (74°C).
Add lemon juice. If the stew is thicker than you prefer, stir in up to 1/2 cup hot water. Divide the whole batch equally rather than relying on cup volume alone.

Variation: Use cooked unsalted chickpeas instead of white beans; mash them thoroughly for a similarly thick broth.

Storage and reheating: Refrigerate in shallow containers within two hours; use within 3–4 days. Freeze for up to 3 months. Thaw refrigerated, then heat in a saucepan to a rolling boil, stirring, and verify at least 165°F (74°C).

Approximate nutrition per serving: 370 calories; 40 g protein; 36 g carbohydrate; 10.2 g fiber; 280 mg sodium.

4. Walnut-Basil Chicken with Whole-Wheat Pasta

A small homemade walnut-basil sauce goes a long way when loosened with pasta water. There is no need for a large amount of cheese or oil. Cherry tomatoes provide moisture and a contrast to the nutty sauce.

Yield: 4 servings. Portion: one-quarter of the chicken, pasta, tomatoes and sauce. Prep: 15 minutes. Cook: 20 minutes. Total: 35 minutes.

Ingredients

1 lb (454 g) boneless, skinless chicken breast, cut into thin strips
8 oz (227 g) dry whole-wheat pasta
2 cups (300 g) cherry tomatoes, halved
1 cup loosely packed fresh basil leaves (20 g)
1/4 cup (30 g) unsalted walnuts
2 tablespoons olive oil, divided
2 garlic cloves, divided
2 tablespoons lemon juice
1/4 teaspoon fine salt
1/4 teaspoon black pepper
3 quarts water for pasta, plus 2 tablespoons water for sauce

Instructions

Bring 3 quarts water to a boil in a large pot. Cook pasta according to its package, usually 9–12 minutes. Reserve 1/2 cup cooking water, then drain.
Meanwhile, blend basil, walnuts, 1 tablespoon oil, 1 garlic clove, lemon juice and 2 tablespoons water in a small food processor. Scrape down until a coarse sauce forms.
Heat remaining oil in a large skillet. Add chicken, salt and pepper; cook over medium-high heat for 6–8 minutes, stirring, until pieces reach 165°F (74°C). Mince the remaining garlic clove and add with tomatoes for the last 2 minutes.
Turn off the heat. Toss pasta with chicken, tomatoes and walnut sauce. Add reserved pasta water a tablespoon at a time until the sauce coats the pasta. Divide evenly.

Variation: For a nut-free sauce, replace walnuts with 30 g unsalted pumpkin seeds if seeds are safe for you.

Storage and reheating: Refrigerate within two hours and use within 3–4 days. Freeze up to 2 months. Thaw in the refrigerator and reheat covered with a little water to 165°F (74°C); add fresh basil afterward if desired.

Approximate nutrition per serving: 465 calories; 36 g protein; 47 g carbohydrate; 6.8 g fiber; 200 mg sodium.

5. Orange-Cumin Chicken and Roasted Carrots

Orange segments soften in the oven and release juice around the chicken. Thin carrot pieces cook on the same schedule as the cutlets. Bulgur adds a quick whole-grain base that absorbs the citrusy pan juices.

Yield: 4 servings. Portion: one-quarter of the chicken and vegetables plus one-quarter of the bulgur. Prep: 15 minutes. Cook: 30 minutes. Total: 45 minutes, including oven heating during prep.

Ingredients

1 lb (454 g) boneless, skinless chicken breast, cut into 4 equal 3/4-inch-thick cutlets
1 lb (454 g) carrots, cut diagonally into 1/4-inch slices
1 medium red onion (150 g), cut into thin wedges
1 large orange, peeled and segmented (180 g edible fruit)
2 tablespoons olive oil
1 teaspoon ground cumin
1/2 teaspoon paprika
1/2 teaspoon fine salt
1/4 teaspoon black pepper
3/4 cup (105 g) dry medium bulgur
1 1/2 cups water
2 tablespoons chopped parsley

Instructions

Heat oven to 425°F (220°C). Toss carrots and onion with 1 tablespoon oil and half the salt on a large rimmed sheet pan. Roast for 10 minutes.
Mix remaining oil and salt with cumin, paprika and pepper. Coat the chicken. Add cutlets and orange segments to the pan, spreading ingredients out rather than piling them together.
Roast for 18–20 minutes more, until carrots are tender and chicken reaches 165°F (74°C). Meanwhile, bring the measured water to a boil in a small saucepan. Add bulgur, cover and simmer on low for 10–12 minutes, or according to package directions; rest off heat for 5 minutes.
Fluff bulgur. Divide it among four plates, add chicken and vegetables, spoon over pan juices and finish with parsley.

Variation: Substitute 454 g thinly sliced parsnips for the carrots, checking tenderness before serving.

Storage and reheating: Refrigerate within two hours for 3–4 days. Freeze chicken, vegetables and bulgur in individual portions for up to 2 months. Thaw refrigerated and reheat covered with a spoonful of water to 165°F (74°C).

Approximate nutrition per serving: 370 calories; 31 g protein; 40 g carbohydrate; 8.4 g fiber; 430 mg sodium.

6. Smoky Paprika Chicken, Black Bean and Brown Rice Bowls

Brown rice takes longer than the chicken, so start it first and prepare the bowl toppings while it simmers. Black beans and corn make these bowls filling, and a simple lime finish keeps them from needing a bottled dressing.

Yield: 4 servings. Portion: one-quarter each of the rice, chicken-bean mixture and toppings. Prep: 15 minutes. Cook and rest: 45 minutes. Total: 60 minutes.

Ingredients

1 lb (454 g) boneless, skinless chicken breast, cut into 3/4-inch pieces
3/4 cup (143 g) dry brown rice
1 3/4 cups water for rice, plus 1/4 cup for skillet
1 tablespoon olive oil
1 medium onion (150 g), diced
1 large red bell pepper (180 g), diced
2 garlic cloves, minced
2 teaspoons smoked paprika
1 teaspoon ground cumin
1/4 teaspoon fine salt
2 cups (344 g) cooked, unsalted black beans, drained
1 cup (150 g) frozen corn, thawed
2 tablespoons lime juice
1/4 cup chopped cilantro (4 g)

Instructions

Put rice and 1 3/4 cups water in a saucepan. Bring to a boil, cover and simmer on low for 35–40 minutes, or follow the rice package. Remove from heat and let stand covered for 5 minutes.
While rice cooks, heat oil in a large skillet. Cook onion and pepper over medium heat for 5 minutes. Add garlic, paprika and cumin; stir for 30 seconds.
Add chicken and salt. Cook, stirring, for 7–9 minutes until chicken reaches 165°F (74°C). Stir in beans, corn and 1/4 cup water. Cover and cook for 4 minutes, until hot throughout.
Divide rice among four bowls. Add the chicken mixture, lime juice and cilantro in equal portions.

Variation: Replace corn with 150 g diced zucchini and cook it with the bell pepper.

Storage and reheating: Refrigerate rice and chicken promptly in shallow containers within two hours; use within 3–4 days. Freeze without cilantro for up to 2 months. Thaw refrigerated and reheat covered, stirring and checking several spots for 165°F (74°C).

Approximate nutrition per serving: 480 calories; 38 g protein; 64 g carbohydrate; 11.7 g fiber; 210 mg sodium.

7. Lemon-Dill Chicken, Cucumber and Chickpea Salad

This is a complete, cool lunch rather than a lettuce bowl with a few chicken scraps. Chickpeas add substance, while a yogurt dressing keeps the texture creamy. Cool the cooked chicken promptly before mixing it with the salad vegetables.

Yield: 4 servings. Portion: one-quarter of the complete salad, about 2 cups. Prep: 20 minutes. Cook and rest: 20 minutes. Chill: 30 minutes. Total: 70 minutes.

Ingredients

1 lb (454 g) boneless, skinless chicken breasts, cut into 4 equal thin cutlets
1 teaspoon olive oil
1/4 teaspoon fine salt
1/4 teaspoon black pepper
2 cups (328 g) cooked, unsalted chickpeas, drained
1 large cucumber (300 g), diced
1 1/2 cups (225 g) cherry tomatoes, quartered
1/4 small red onion (40 g), finely diced
1/2 cup (120 g) plain nonfat Greek yogurt
3 tablespoons lemon juice
2 tablespoons chopped fresh dill (6 g)
1 garlic clove, finely grated

Instructions

Heat oil in a nonstick skillet over medium heat. Season chicken with salt and pepper. Cook for 5–7 minutes per side, adjusting heat to prevent scorching, until the thickest parts reach 165°F (74°C).
Transfer to a clean plate, rest for 3 minutes, then slice. Put chicken into a shallow container and refrigerate for about 30 minutes, until cold. Do not leave it cooling on the counter.
Whisk yogurt, lemon juice, dill and garlic in a large bowl. Add chickpeas, cucumber, tomatoes and onion, then toss gently.
Fold in the cold chicken and divide into four containers or bowls. Keep chilled until serving.

Variation: Replace yogurt with 2 tablespoons tahini whisked with 3 tablespoons water, retaining the lemon, dill and garlic. This changes nutrition and introduces sesame.

Storage and serving: Refrigerate within two hours of preparation and use within 3 days for texture, never beyond 4 days from cooking the chicken. Keep at 40°F (4°C) or below and serve cold. Do not freeze the assembled salad; freeze cooked chicken separately for up to 2 months and thaw refrigerated before assembling.

Approximate nutrition per serving: 330 calories; 37 g protein; 31 g carbohydrate; 7.6 g fiber; 220 mg sodium.

8. Mushroom, Barley and Chicken Soup

Pearled barley releases a little starch as it cooks, giving this soup a gently thick broth. Mushrooms supply savory depth without needing a salty bouillon cube. The barley continues to absorb liquid in storage, so a splash of water helps when reheating.

Yield: 4 servings. Portion: one-quarter of the soup, about 2 1/2 cups. Prep: 15 minutes. Cook: 55 minutes. Total: 70 minutes.

Ingredients

1 lb (454 g) boneless, skinless chicken breast, cut into 1-inch pieces
1/2 cup (100 g) dry pearled barley, rinsed
8 oz (227 g) white mushrooms, sliced
1 medium onion (150 g), diced
2 medium carrots (150 g), diced
2 celery stalks (100 g), diced
1 tablespoon olive oil
2 garlic cloves, minced
1 teaspoon dried thyme
1/4 teaspoon black pepper
1/4 teaspoon fine salt
4 cups low-sodium chicken broth
1 cup water
2 tablespoons chopped parsley
1 tablespoon lemon juice

Instructions

Heat oil in a 5-quart pot. Cook mushrooms and onion over medium-high heat for 7 minutes, stirring occasionally. Add carrots, celery, garlic and thyme; cook for 2 minutes.
Add barley, broth, water, salt and pepper. Bring to a boil, reduce heat, cover and simmer for 20 minutes.
Add chicken, return to a simmer and cook covered for 15–18 minutes, until barley is tender and chicken reaches 165°F (74°C). If barley needs longer, remove cooked chicken with a clean slotted spoon and return it when the grain is ready.
Stir in parsley and lemon juice. Divide soup, distributing chicken and barley evenly; add a little hot water if needed.

Variation: For a gluten-free version, replace barley with 100 g dry brown rice and follow its package timing before adding chicken for the final 15–18 minutes.

Storage and reheating: Transfer to shallow containers within two hours. Refrigerate for 3–4 days or freeze for up to 3 months. Thaw refrigerated and bring to a rolling boil while stirring; verify 165°F (74°C). Add water to restore the broth consistency.

Approximate nutrition per serving: 345 calories; 36 g protein; 33 g carbohydrate; 6.8 g fiber; 320 mg sodium.

9. Yogurt-Herb Chicken and Zucchini Skewers with Bulgur

A short yogurt marinade gives these oven-baked skewers a tangy coating. Metal skewers avoid a separate soaking step. Keep the chicken and zucchini pieces similar in size so the vegetables soften while the poultry cooks through.

Yield: 4 servings. Portion: 2 skewers plus one-quarter of the bulgur. Prep: 20 minutes. Marinate: 20 minutes. Cook: 20 minutes. Total: 60 minutes, with oven heating during marinating.

Ingredients

1 lb (454 g) boneless, skinless chicken breast, cut into 1-inch pieces
2 medium zucchini (400 g), cut into 1-inch half-moons
1 medium red onion (150 g), cut into 1-inch pieces
1/2 cup (120 g) plain nonfat Greek yogurt
1 tablespoon olive oil
2 tablespoons lemon juice
2 garlic cloves, minced
1 teaspoon dried oregano
1/2 teaspoon ground cumin
1/4 teaspoon fine salt
1/4 teaspoon black pepper
3/4 cup (105 g) dry medium bulgur
1 1/2 cups water

Instructions

Mix yogurt, oil, lemon, garlic, oregano, cumin, salt and pepper in a bowl. Toss with chicken and refrigerate for 20 minutes. Heat oven to 425°F (220°C).
Thread chicken, zucchini and onion alternately onto 8 metal skewers. Discard marinade remaining in the raw-chicken bowl; do not use it as a table sauce. Place skewers across a rimmed pan or on a rack over it.
Bake for 18–20 minutes, turning halfway, until chicken reaches 165°F (74°C). Meanwhile, bring water to a boil in a saucepan. Add bulgur, cover and simmer on low for 10–12 minutes or as directed on its package; rest for 5 minutes.
Fluff bulgur and divide among four plates. Carefully remove hot skewers from the pan; serve two per plate, distributing chicken evenly.

Variation: Use 400 g red bell pepper pieces instead of zucchini for a firmer, sweeter vegetable.

Storage and reheating: Remove food from skewers before storing. Refrigerate within two hours for 3–4 days or freeze for up to 2 months. Thaw refrigerated and reheat covered at 350°F (175°C) with a little water until chicken reaches 165°F (74°C).

Approximate nutrition per serving: 310 calories; 34 g protein; 29 g carbohydrate; 5.1 g fiber; 220 mg sodium.

10. Cauliflower, Red Lentil and Chicken Curry

Red lentils soften into the sauce, creating body without coconut cream. This curry is gently spiced; its warmth comes from cumin, coriander and ginger rather than a large amount of chili. Small cauliflower florets help everything finish together.

Yield: 4 servings. Portion: one-quarter of the curry, about 2 cups. Prep: 15 minutes. Cook: 35 minutes. Total: 50 minutes.

Ingredients

1 lb (454 g) boneless, skinless chicken breast, cut into 1-inch pieces
1/2 cup (96 g) dry red lentils, rinsed
4 cups (400 g) small cauliflower florets
1 medium onion (150 g), diced
1 tablespoon olive oil
3 garlic cloves, minced
1 tablespoon (6 g) grated fresh ginger
1 teaspoon ground turmeric
1 teaspoon ground cumin
1 teaspoon ground coriander
1/4 teaspoon black pepper
1/4 teaspoon fine salt
One 14.5-ounce (411 g) can no-salt-added diced tomatoes, with juices
2 cups water
2 tablespoons lemon juice
1/4 cup chopped cilantro (4 g)

Instructions

Heat oil in a 4-quart pot over medium heat. Cook onion for 5 minutes. Add garlic, ginger, turmeric, cumin, coriander and pepper; stir for 30 seconds.
Add lentils, tomatoes, water and salt. Bring to a boil, then reduce heat and simmer for 8 minutes, stirring to prevent lentils sticking.
Add chicken and cauliflower. Cover and simmer gently for 15–18 minutes, stirring several times, until lentils are soft, cauliflower is tender and chicken reaches 165°F (74°C). Add up to 1/2 cup water if the sauce becomes too thick.
Stir in lemon juice and cilantro. Divide into four bowls. The curry is substantial on its own; an additional grain side is optional and is not included in the nutrition estimate.

Variation: Replace cauliflower with 400 g peeled, 1/2-inch sweet potato cubes; simmer until fork-tender, adding a few minutes if needed.

Storage and reheating: Refrigerate shallow portions within two hours for 3–4 days or freeze for up to 3 months. Thaw refrigerated, loosen with water and bring to a rolling boil while stirring; verify 165°F (74°C).

Approximate nutrition per serving: 320 calories; 35 g protein; 30 g carbohydrate; 7.8 g fiber; 240 mg sodium.

11. Chicken, Eggplant and Tomato Skillet

Eggplant needs room and a little time to soften; briefly steaming it after browning avoids soaking it in extra oil. Chickpeas add a useful second texture to this tomato-based skillet. Serve it as written or add a whole-grain side if you want a larger meal.

Yield: 4 servings. Portion: one-quarter of the finished skillet. Prep: 15 minutes. Cook: 35 minutes. Total: 50 minutes.

Ingredients

1 lb (454 g) boneless, skinless chicken breast, cut into 3/4-inch pieces
1 medium eggplant (450 g), cut into 3/4-inch cubes
1 medium onion (150 g), diced
2 cups (328 g) cooked, unsalted chickpeas, drained
One 14.5-ounce (411 g) can no-salt-added diced tomatoes, with juices
2 tablespoons olive oil, divided
3 garlic cloves, minced
1 teaspoon dried oregano
1/2 teaspoon paprika
1/4 teaspoon fine salt
1/4 teaspoon black pepper
1/2 cup water, divided
1/4 cup chopped fresh basil (6 g)
1 tablespoon red wine vinegar

Instructions

Heat 1 tablespoon oil in a wide deep skillet over medium-high heat. Add eggplant and cook for 6 minutes, turning occasionally. Add 1/4 cup water, cover and cook over medium heat for 4 minutes. Transfer to a bowl.
Add remaining oil and onion to the skillet; cook for 4 minutes. Add chicken, garlic, oregano, paprika, salt and pepper. Stir for 3 minutes.
Return eggplant to the skillet with chickpeas, tomatoes and remaining water. Cover and simmer gently for 10–12 minutes, until eggplant is soft and chicken reaches 165°F (74°C). Stir once or twice to prevent sticking.
Remove the lid and stir in basil and vinegar. Divide chicken, chickpeas and vegetables evenly into four portions.

Variation: Replace eggplant with 450 g zucchini cubes. Skip the covered steaming in step 1 and check zucchini sooner during the final simmer.

Storage and reheating: Refrigerate within two hours for 3–4 days or freeze for up to 3 months. Thaw in the refrigerator and reheat in a covered skillet with 1–2 tablespoons water, stirring until all portions reach 165°F (74°C).

Approximate nutrition per serving: 395 calories; 35 g protein; 37 g carbohydrate; 12.5 g fiber; 220 mg sodium.

12. Ginger-Sesame Chicken with Cabbage and Brown Rice

Tahini gives the sauce a sesame flavor without requiring a large amount of oil. Shredded red cabbage stays slightly crisp and adds color to a simple stir-fry. Have the sauce mixed before cooking because the skillet stage moves quickly.

Yield: 4 servings. Portion: one-quarter of the rice, chicken-vegetable mixture and sauce. Prep: 15 minutes. Cook and rest: 45 minutes. Total: 60 minutes.

Ingredients

1 lb (454 g) boneless, skinless chicken breast, thinly sliced across the grain
3/4 cup (143 g) dry brown rice
1 3/4 cups water for rice
4 cups (360 g) thinly shredded red cabbage
2 medium carrots (150 g), cut into matchsticks
1 tablespoon olive oil
2 tablespoons (30 g) tahini
1 tablespoon reduced-sodium soy sauce
2 tablespoons lime juice
1 tablespoon (6 g) grated fresh ginger
2 garlic cloves, minced
1/4 teaspoon black pepper
1/4 cup water for sauce

Instructions

Bring rice and 1 3/4 cups water to a boil in a saucepan. Cover and simmer on low for 35–40 minutes, or as directed on the package. Rest covered off heat for 5 minutes.
Whisk tahini, soy sauce, lime juice, ginger, garlic, pepper and 1/4 cup water in a small bowl. The mixture may thicken first; keep whisking until smooth.
During the last 15 minutes of rice cooking, heat oil in a large skillet over medium-high heat. Add chicken in a single layer and cook, turning, for 6–8 minutes until it reaches 165°F (74°C). Transfer to a clean plate. Add cabbage and carrots to the skillet and cook for 4–5 minutes.
Return chicken, add sauce and stir over medium heat for 1–2 minutes. Divide rice and stir-fry among four bowls.

Variation: Use certified gluten-free reduced-sodium tamari instead of soy sauce if you avoid wheat; check the label for sodium and allergens.

Storage and reheating: Refrigerate within two hours for 3–4 days. Freeze individual portions for up to 2 months. Thaw refrigerated and microwave covered with a splash of water, stirring halfway and checking for 165°F (74°C).

Approximate nutrition per serving: 395 calories; 32 g protein; 41 g carbohydrate; 5.1 g fiber; 260 mg sodium.

13. Lemon Chicken with Green Beans, Almonds and Quinoa

A modest almond topping adds crunch after cooking rather than disappearing into the sauce. Green beans are briefly steamed in the skillet, then tossed with lemon. This meal is particularly convenient when frozen green beans are what you have available.

Yield: 4 servings. Portion: one-quarter of the quinoa, chicken, beans and almonds. Prep: 15 minutes. Cook: 25 minutes. Total: 40 minutes.

Ingredients

1 lb (454 g) boneless, skinless chicken breast, cut into thin strips
3/4 cup (128 g) dry quinoa, rinsed
1 1/2 cups water for quinoa
1 lb (454 g) green beans, trimmed and cut into 2-inch pieces
1/4 cup (30 g) unsalted sliced almonds
1 tablespoon olive oil
2 garlic cloves, minced
1/2 teaspoon dried thyme
1/4 teaspoon fine salt
1/4 teaspoon black pepper
1/3 cup water for beans
3 tablespoons lemon juice

Instructions

Bring quinoa and 1 1/2 cups water to a boil in a saucepan. Cover, reduce heat to low and cook for 15 minutes. Rest covered off heat for 5 minutes, then fluff.
Toast almonds in a dry large skillet over medium heat for 2–3 minutes, stirring constantly. Transfer to a bowl before they darken too much.
Heat oil in the same skillet. Add chicken, thyme, salt and pepper; cook for 6–8 minutes, turning, until chicken reaches 165°F (74°C). Transfer chicken to a clean plate.
Add green beans, garlic and 1/3 cup water. Cover and cook for 6–8 minutes, until beans are tender-crisp. Return chicken, add lemon juice and stir for 1 minute. Divide with quinoa and sprinkle almonds evenly on top.

Variation: Substitute 454 g thawed frozen green beans. Reduce the skillet water to 2 tablespoons and check tenderness after 4 minutes.

Storage and reheating: Refrigerate chicken, grain and vegetables within two hours for 3–4 days; keep almonds separate for crunch. Freeze the cooked components without almonds for up to 2 months. Thaw refrigerated and reheat covered to 165°F (74°C).

Approximate nutrition per serving: 370 calories; 34 g protein; 32 g carbohydrate; 6.4 g fiber; 210 mg sodium.

14. Baked Chicken, Spinach and Oat Meatballs in Tomato Sauce

Finely chopped spinach and oats help these meatballs stay tender without a large quantity of breadcrumbs. A simple tomato sauce supplies moisture for reheating. Mix just until combined; compacting the mixture aggressively can make the meatballs dense.

Yield: 16 meatballs, 4 servings. Portion: 4 meatballs plus one-quarter of the sauce. Prep: 20 minutes. Cook: 25 minutes. Total: 45 minutes, including oven heating during prep.

Ingredients

1 1/4 lb (567 g) raw ground chicken
1 large egg
1/2 cup (40 g) dry rolled oats
2 cups (60 g) baby spinach, very finely chopped
1 small onion (100 g), finely grated, divided
3 garlic cloves, minced, divided
2 teaspoons dried oregano, divided
1/2 teaspoon fine salt, divided
1/4 teaspoon black pepper
1 tablespoon olive oil
One 28-ounce (794 g) can no-salt-added crushed tomatoes
1/4 cup water
2 tablespoons chopped basil (3 g)

Instructions

Heat oven to 400°F (200°C). Line a rimmed baking sheet with parchment. Combine chicken, egg, oats, spinach, half the onion, 2 garlic cloves, 1 teaspoon oregano, half the salt and pepper.
With clean damp hands, divide into 16 equal balls and place on the sheet with space between them. Bake for 20–25 minutes, until the centers of several meatballs reach 165°F (74°C).
Meanwhile, heat oil in a saucepan. Cook remaining onion for 3 minutes, then add remaining garlic and oregano for 30 seconds. Add tomatoes, water and remaining salt. Simmer gently for 15 minutes, stirring occasionally.
Add baked meatballs to sauce and simmer for 2 minutes. Sprinkle with basil and divide into four portions. A grain or vegetable side is optional and is not included in the estimate.

Variation: Use certified gluten-free oats for a gluten-free version, checking other ingredient labels as needed.

Storage and reheating: Refrigerate meatballs in sauce within two hours for 3–4 days or freeze for up to 3 months. Thaw refrigerated and simmer covered until the sauce bubbles and meatball centers reach 165°F (74°C).

Approximate nutrition per serving: 380 calories; 32 g protein; 29 g carbohydrate; 5.8 g fiber; 460 mg sodium.

15. Chicken, Sweet Potato and Chickpea Chili

Sweet potatoes and chickpeas make a hearty chili without relying on a large portion of meat. Individual spices let you control salt and heat better than a seasoning packet. The potatoes should be small enough to soften before the chicken becomes dry.

Yield: 4 servings. Portion: one-quarter of the chili, about 2 cups. Prep: 15 minutes. Cook: 40 minutes. Total: 55 minutes.

Ingredients

1 lb (454 g) boneless, skinless chicken breast, cut into 3/4-inch pieces
12 oz (340 g) sweet potato, peeled and cut into 1/2-inch cubes
2 cups (328 g) cooked, unsalted chickpeas, drained
1 medium onion (150 g), diced
1 large red bell pepper (180 g), diced
1 tablespoon olive oil
3 garlic cloves, minced
2 teaspoons paprika
1 teaspoon ground cumin
1 teaspoon dried oregano
1/4 teaspoon cayenne pepper, optional
1/4 teaspoon fine salt
One 14.5-ounce (411 g) can no-salt-added diced tomatoes, with juices
2 cups low-sodium chicken broth
2 tablespoons lime juice
1/4 cup chopped cilantro (4 g)

Instructions

Heat oil in a 4-quart pot over medium heat. Cook onion and bell pepper for 6 minutes. Add garlic, paprika, cumin, oregano and optional cayenne; stir for 30 seconds.
Add sweet potato, tomatoes, broth and salt. Bring to a boil, reduce heat and simmer covered for 10 minutes.
Stir in chicken and chickpeas. Return to a gentle simmer and cook covered for 15–18 minutes, stirring occasionally, until sweet potatoes are tender and chicken reaches 165°F (74°C). Add up to 1/2 cup water if needed.
Stir in lime juice and cilantro. Divide equally, making sure every bowl receives chicken, potatoes and chickpeas.

Variation: Substitute 328 g cooked unsalted black beans for the chickpeas; they create a softer texture and a darker broth.

Storage and reheating: Refrigerate shallow portions within two hours and use within 3–4 days. Freeze for up to 3 months. Thaw in the refrigerator and bring to a rolling boil while stirring; verify the chicken and liquid reach 165°F (74°C).

Approximate nutrition per serving: 450 calories; 39 g protein; 53 g carbohydrate; 13.0 g fiber; 300 mg sodium.

16. Lemon Chicken, Artichoke and Quinoa Bake

Covered baking lets quinoa cook in the same dish as bite-size chicken and vegetables. Use plain artichoke hearts rather than oil-marinated ones so the seasoning stays under your control. Tight covering is important because the grain needs the trapped moisture.

Yield: 4 servings. Portion: one-quarter of the complete bake. Prep: 15 minutes. Cook and rest: 35 minutes. Total: 50 minutes, including oven heating during prep.

Ingredients

1 lb (454 g) boneless, skinless chicken breast, cut into 1-inch pieces
3/4 cup (128 g) dry quinoa, rinsed and drained
10 oz (284 g) plain frozen artichoke hearts, thawed, drained and quartered
2 cups (300 g) cherry tomatoes, halved
1 tablespoon olive oil
3 garlic cloves, minced
1 teaspoon dried oregano
1/4 teaspoon fine salt
1/4 teaspoon black pepper
1 1/2 cups low-sodium chicken broth
2 tablespoons lemon juice
2 tablespoons chopped parsley

Instructions

Heat oven to 400°F (200°C). Put quinoa, artichokes, tomatoes, garlic, oregano, salt and pepper in a shallow 2 1/2-quart baking dish. Add broth, lemon juice and oil; stir thoroughly.
Distribute chicken through the mixture in a single layer rather than leaving it piled in the center. Cover the dish tightly with a lid or foil.
Bake for 25–30 minutes. Carefully uncover away from your face. Check that quinoa is tender and chicken reaches 165°F (74°C). If quinoa is firm, add 2 tablespoons hot water, cover again and bake for another 5 minutes; remove cooked chicken first if necessary.
Rest covered off heat for 5 minutes, stir gently and sprinkle with parsley. Divide the entire dish into four servings.

Variation: Replace artichokes with 284 g chopped zucchini. For canned plain artichokes, drain and rinse them and expect brand-dependent sodium.

Storage and reheating: Refrigerate shallow portions within two hours for 3–4 days or freeze for up to 2 months. Thaw in the refrigerator and reheat covered with a little water at 350°F (175°C), or in the microwave, to 165°F (74°C).

Approximate nutrition per serving: 345 calories; 35 g protein; 32 g carbohydrate; 6.2 g fiber; 260 mg sodium.

17. Peanut-Lime Chicken and Broccoli Rice Bowls

Unsweetened peanut butter creates a quick sauce with lime, ginger and a small amount of soy sauce. Add it only after the broccoli has cooked, which helps prevent the sauce from sticking and scorching. Choose peanut butter made primarily from peanuts.

Yield: 4 servings. Portion: one-quarter of the rice, chicken, broccoli and sauce. Prep: 15 minutes. Cook and rest: 45 minutes. Total: 60 minutes.

Ingredients

1 lb (454 g) boneless, skinless chicken breast, cut into thin strips
3/4 cup (143 g) dry brown rice
1 3/4 cups water for rice
1 lb (454 g) broccoli, cut into small florets
1 tablespoon olive oil
3 tablespoons (48 g) unsalted, unsweetened peanut butter
1 tablespoon reduced-sodium soy sauce
2 tablespoons lime juice
1 tablespoon (6 g) grated fresh ginger
2 garlic cloves, minced
1/4 teaspoon black pepper
1/3 cup warm water for sauce
1/4 cup water for steaming broccoli

Instructions

Bring rice and 1 3/4 cups water to a boil in a saucepan. Cover and simmer on low for 35–40 minutes or according to package directions. Rest covered off heat for 5 minutes.
Whisk peanut butter, soy sauce, lime juice, ginger, garlic, pepper and 1/3 cup warm water in a bowl until smooth.
During the final 15 minutes of rice cooking, heat oil in a large skillet. Cook chicken over medium-high heat for 6–8 minutes, turning, until it reaches 165°F (74°C). Transfer to a clean plate. Add broccoli and 1/4 cup water to the skillet; cover and steam over medium heat for 5–6 minutes.
Return chicken to the skillet. Add sauce and stir over low heat for 1–2 minutes, just until hot. Divide rice and the chicken-broccoli mixture among four bowls.

Variation: Replace peanut butter with 48 g unsweetened sunflower seed butter for a peanut-free version, checking all labels for allergy safety.

Storage and reheating: Refrigerate within two hours for 3–4 days or freeze for up to 2 months. Thaw refrigerated and microwave covered with a spoonful of water, stirring halfway, until several spots reach 165°F (74°C).

Approximate nutrition per serving: 415 calories; 35 g protein; 39 g carbohydrate; 5.0 g fiber; 240 mg sodium.

18. Chicken and Lentil Stuffed Bell Peppers

Lentils and cooked brown rice stretch the filling while adding texture. Pre-baking the pepper halves prevents the filling from drying out while waiting for the peppers to soften. Use refrigerated cooked rice that is still within its safe leftover window.

Yield: 8 stuffed pepper halves, 4 servings. Portion: 2 filled halves, including one-quarter of the filling and tomato juices. Prep: 20 minutes. Cook: 35 minutes. Total: 55 minutes, including oven heating during prep.

Ingredients

1 lb (454 g) raw ground chicken
4 large red bell peppers (720 g), halved lengthwise, seeds and membranes removed
1 cup (195 g) cooked unsalted brown rice
1 cup (198 g) cooked unsalted lentils, drained
1 medium onion (150 g), finely diced
2 garlic cloves, minced
1 tablespoon olive oil
1 teaspoon dried oregano
1 teaspoon smoked paprika
1/4 teaspoon fine salt
1/4 teaspoon black pepper
One 14.5-ounce (411 g) can no-salt-added diced tomatoes, with juices, divided
1/2 cup water
2 tablespoons chopped parsley

Instructions

Heat oven to 400°F (200°C). Arrange pepper halves cut-side up in a large baking dish. Pour measured water and half the tomatoes around them. Cover with foil and bake for 15 minutes.
Meanwhile, heat oil in a skillet. Cook onion for 4 minutes, then add chicken, garlic, oregano, paprika, salt and pepper. Break up chicken and cook for 7–9 minutes, until it reaches 165°F (74°C).
Stir rice, lentils and remaining tomatoes into the chicken. Spoon all filling evenly into the eight pepper halves. Cover the baking dish again and bake for 15–20 minutes, until peppers are tender and the centers of the filling reach 165°F (74°C).
Sprinkle with parsley. Serve two halves per person with equal shares of the tomato juices from the dish.

Variation: Use 198 g cooked unsalted white beans instead of lentils, lightly mashing them before mixing.

Storage and reheating: Refrigerate within two hours and use within 3–4 days, counting from the oldest cooked ingredient. Freeze individual filled halves for up to 2 months. Thaw refrigerated and reheat covered at 350°F (175°C) until filling reaches 165°F (74°C).

Approximate nutrition per serving: 400 calories; 29 g protein; 42 g carbohydrate; 11.5 g fiber; 240 mg sodium.

19. Apricot-Cumin Chicken and Chickpea Stew

A small amount of dried apricot gives this stew gentle sweetness without a sugary glaze. Look for unsweetened dried fruit and dice it finely so each serving receives a little. Cumin and cinnamon give the broth warmth without making it taste like dessert.

Yield: 4 servings. Portion: one-quarter of the stew, about 2 cups. Prep: 15 minutes. Cook: 30 minutes. Total: 45 minutes.

Ingredients

1 lb (454 g) boneless, skinless chicken breast, cut into 1-inch pieces
2 cups (328 g) cooked, unsalted chickpeas, drained
1/3 cup (43 g) unsweetened dried apricots, finely diced
1 medium onion (150 g), diced
2 medium carrots (150 g), cut into 1/4-inch half-moons
1 tablespoon olive oil
3 garlic cloves, minced
1 teaspoon ground cumin
1/2 teaspoon ground turmeric
1/4 teaspoon ground cinnamon
1/4 teaspoon fine salt
1/4 teaspoon black pepper
2 cups low-sodium chicken broth
1/2 cup water
2 tablespoons lemon juice
2 tablespoons chopped parsley

Instructions

Heat oil in a 4-quart pot over medium heat. Cook onion and carrots for 6 minutes. Add garlic, cumin, turmeric, cinnamon and pepper; stir for 30 seconds.
Add chicken and salt; stir for 3 minutes. Add chickpeas, apricots, broth and water. Bring to a boil, then reduce heat to a gentle simmer.
Cover and simmer for 15–18 minutes, stirring occasionally, until carrots are tender and chicken reaches 165°F (74°C). If the broth is thinner than you prefer, simmer uncovered for another 2 minutes.
Add lemon juice and parsley. Divide into four servings, distributing the chickpeas and chicken evenly. An additional grain side is optional and excluded from the estimate.

Variation: Replace apricots with 43 g unsweetened prunes, diced small. The flavor will be richer and the sauce slightly darker.

Storage and reheating: Refrigerate in shallow containers within two hours for 3–4 days. Freeze for up to 3 months. Thaw refrigerated, then bring to a rolling boil while stirring; verify the stew reaches at least 165°F (74°C).

Approximate nutrition per serving: 385 calories; 37 g protein; 40 g carbohydrate; 9.1 g fiber; 270 mg sodium.

20. Crunchy Chicken, Avocado and Quinoa Salad

This salad combines crisp cabbage and romaine with creamy avocado and a lime-yogurt dressing. Store the components separ