White or Dark Meat: Recipes for Chicken Breasts and Chicken Legs (2024)

Ingredients
1/2 cup light coconut milk
Juice and zest of 1 lime
2 Tbsp chopped fresh mint
2 Tbsp chopped fresh cilantro
4 skinless, boneless chicken breasts (6 oz each)
1/4 tsp salt
1/4 tsp pepper

Salsa
1/2 pineapple, peeled, cored, and sliced into rings
1 large red bell pepper, diced
1 small avocado, diced
1/3 cup diced red onion
1/4 cup chopped scallions
2 Tbsp chopped fresh mint
2 Tbsp chopped fresh cilantro
Juice and zest of 1 lime
2 tsp minced jalapeno pepper
1/4 tsp salt
1/4 tsp pepper

1. Combine coconut milk, lime juice and zest, mint, and cilantro in a shallow dish and add chicken breasts. Cover and marinate in the refrigerator for 30 minutes.

2. Coat grill or pan with cooking spray, then preheat over medium-high heat. Grill pineapple until marks form, 3 to 4 minutes per side. Remove from grill and cool.

3. Remove chicken from marinade and scrape off excess herbs. Sprinkle with salt and pepper, then grill until chicken is cooked through and grill marks form, 4 to 5 minutes per side. Remove to a cutting board to cool.

4. Chop pineapple and toss in a medium-size bowl with remaining salsa ingredients. To serve, place a chicken breast on each plate along with a scoop of salsa.

MAKES 4 SERVINGS. Per serving: 350 cal, 10 g fat (3g sat), 25g carbs, 510 mg sodium, 4 g fiber, 39 g protein

PREP TIME: 45 minutes
COOKING TIME: 20 minutes

Ingredients
1 Tbsp olive oil
4 skinless, bone-in chicken thighs (6 oz each)
1/2 tsp salt, divided
1/2 tsp freshly ground pepper, divided
3 shallots, thinly sliced
1/8 tsp ground cardamom
1/2 cup dry fruity red wine, such as pinot noir
1 cup chicken stock
3 Tbsp balsamic vinegar
2 Tbsp cherry jam
1/2 lb fresh cherries, pitted and halved
2 Tbsp chopped, lightly toasted pistachios

1. Preheat oven to 400°F. Heat olive oil in a large oven-safe skillet over medium-high heat. Sprinkle chicken with 1/4 tsp each salt and pepper and place, top-side down, in pan.

2. Sear chicken without moving in pan until deeply browned and cooked almost halfway through, 10 minutes. Flip chicken and transfer to oven; bake until just cooked through, an additional 10 minutes.

3. Remove chicken from the oven and transfer to a plate, draining all but 1 tablespoon of the pan drippings. Add shallots, remaining salt and pepper, and cardamom to pan and cook on the stove over medium heat, stirring, until shallots are translucent, about 3 minutes.

4. Add wine, stock, vinegar, and jam; bring to a boil. Reduce heat to medium and cook until reduced by half, about 10 minutes.

5. Stir cherries into sauce and return chicken to pan. Reduce heat, cover, and simmer until sauce thickens slightly, about 5 minutes. To serve, spoon equal amounts of sauce over each piece of chicken and sprinkle with 1/2 tablespoon pistachios.

MAKES 4 SERVINGS. Per serving: 410 cal, 13 g fat (2.5g sat), 32g carbs, 530 mg sodium, 2 g fiber, 38 g protein

PREP TIME: 5 minutes
COOKING TIME: 40 minutes

Ingredients
4 skinless, boneless chicken breasts (6 oz each)
1/2 tsp salt
1/2 tsp freshly ground pepper
Parchment paper
1 whole lemon, thinly sliced
4 oz baby zucchini, quartered lengthwise
4 oz baby carrots
4 oz cherry tomatoes, quartered
16 asparagus spears, trimmed
16 fresh morel mushrooms
1/4 cup shredded basil, plus more for garnish
3/4 cup dry white wine
2 Tbsp olive oil

1. Preheat oven to 425°F. Sprinkle chicken with salt and pepper. Place each piece of chicken in the center of a 14-inch square piece of parchment paper (or foil) and top with lemon slices, zucchini carrots, tomatoes, asparagus, morels, and basil, dividing evenly. Sprinkle each with 3 tablespoons wine and 1/2 tablespoon olive oil.

2. Bring the edges of the parchment to the center and fold together twice to seal tightly, leaving space between parchment and contents. Place the 4 packets on a large baking sheet.

3. Bake until parchment is browned on edges and center puffs up, 14 to 16 minutes. Remove from oven, put each packet on a dinner plate, and serve, letting people pierce the center to reveal the food.

MAKES 4 SERVINGS. Per serving: 360 cal, 12 g fat (2 g sat), 13 g carbs, 520 mg sodium, 5 g fiber, 41 g protein

PREP TIME: 10 minutes
COOKING TIME: 16 minutes

Ingredients
1 cup 2% Greek yogurt
2 Tbsp spicy brown mustard
2 tsp maple syrup
1 tsp hot sauce
1/2 tsp salt, divided
1/2 tsp pepper, divided
8 small chicken drumsticks, skin removed
2 cups crisped rice cereal, such as Rice Krispies
2 cups (2 oz) baked potato chips
1/2 tsp paprika
1/4 tsp garlic powder
Olive-oil cooking spray
3 Tbsp apple cider vinegar
1/2 lb red cabbage, shredded
1/2 lb sugar snap peas, thinly sliced

1. Whisk yogurt, mustard, maple syrup, hot sauce, and 1/4 teaspoon each salt and pepper in a bowl. Reserve 1/2 cup and refrigerate. Place drumsticks in a glass baking dish or plastic bag. Add yogurt mixture and toss drumsticks to coat. Cover and marinate in the refrigerator for 30 minutes.

2. Combine cereal and potato chips in a food processor and process until finely ground. Transfer to a pie plate and add paprika, garlic powder, and remaining salt and pepper.

3. Preheat oven to 375°F. Remove chicken from marinade and dip into breading, pressing firmly on all sides. Arrange drumsticks on a foil-lined baking sheet and spray for 2 seconds with olive-oil cooking spray. Bake until crisp and golden, 35 to 40 minutes.

4. Whisk cider vinegar with reserved yogurt mixture. Toss in a large bowl with cabbage and snap peas. To serve, arrange 2 drumsticks on a plate, along with equal amounts of slaw.

MAKES 4 SERVINGS. Per serving: 340 cal, 6 g fat (2 g sat), 34 g carbs, 720 mg sodium, 4 g fiber, 34 g protein

PREP TIME: 45 minutes
COOKING TIME: 40 minutes