Chicken Dinners Under 450 Calories
From grilled kebabs, to colorful salads, they are all full of flavor and lean protein. Whip up one for a weeknight dinner or your next summer cookout.
1. TEQUILA LIME CHICKEN WITH GRILLED PINEAPPLE MANGO SALSA | RECIPE RUNNER
Just to be clear, the tequila is in the marinade of this grilled chicken dish. The smoky-sweet grilled pineapple salsa shakes up the Taco Tuesday routine. Serve as is, with a side of rice or in tortillas for tacos. Recipe makes 4 servings.
Nutrition (per serving): Calories: 301; Total Fat: 6g; Saturated Fat: 2g; Monounsaturated Fat: 3g; Cholesterol: 77mg; Sodium: 95mg; Carbohydrate: 33g; Dietary Fiber: 4g; Sugar: 24g; Protein: 27g
2. HAWAIIAN CHICKEN KEBABS & CILANTRO GINGER RICE | MYFITNESSPAL’S RECIPES
Sweet pineapple, ginger and soy make these bite-sized pieces of boneless chicken tender and super-flavorful. The secret ingredient is toasted sesame oil. Its strong aroma means a small amount adds big flavor. Recipe makes 4 servings for 2 kebabs and 1 1/4 cups cilantro ginger rice each.
Nutrition (per serving): Calories: 412; Total Fat: 6g; Saturated Fat: 1g; Monounsaturated Fat: 1g; Cholesterol: 41mg; Sodium: 507mg; Carbohydrate: 57g; Dietary Fiber: 3g; Sugar: 14g; Protein: 30g
3. LEMONY ORZO VEGGIE SALAD WITH CHICKEN | COOKING LIGHT
Lots of chopped fresh vegetables add color, crunch and nutrients to orzo and chicken for a fresh, healthy main dish salad. It’s a great way to use leftover or rotisserie chicken and easy to customize with your favorite veggies. Recipe makes servings 4 at 1 1/4 cups each.
Nutrition (per serving): Calories: 281; Total Fat: 8g; Saturated Fat: 3g; Monounsaturated Fat: 2g; Cholesterol: 26mg; Sodium: 301mg; Carbohydrate: 35g; Dietary Fiber: 2g; Sugar: 4g; Protein: 16g
4. PAN-ROASTED ITALIAN CHICKEN WITH PESTO | MYFITNESSPAL’S RECIPES
Impress family and friends with this one-skillet, Italian-inspired pesto chicken featuring fresh spinach and cherry tomatoes. It’s easy enough for weeknight dinners yet elegant enough to serve guests. It also packs in 20 grams of protein per serving. Recipe makes 4 servings at 1 thigh, 1 tablespoon pesto, 1 1/4 cups spinach and tomatoes each.
Nutrition (per serving): Calories: 315; Total Fat: 23g; Saturated Fat: 5g; Monounsaturated Fat: 0g; Cholesterol: 73mg; Sodium: 716mg; Carbohydrate: 5g; Dietary Fiber: 1g; Sugar: 1g; Protein: 23g
5. COCONUT-MARINATED JERK CHICKEN | CLEAN EATING
Coconut water is the secret powerhouse in the marinade in this easy Caribbean-inspired chicken recipe. It’s low in calories, high in potassium and cholesterol-free. The marinade serves double-duty—a small amount gets used as the dressing for your choice of tropical fruit (such as mango, pineapple or papaya) to make a sweet and spicy salsa-like side. Recipe makes 4 servings at 4 ounces chicken and 1/2 cup fruit each.
Nutrition (per serving): Calories: 225; Total Fat: 5; Saturated Fat: 2g; Monounsaturated Fat: 3g; Cholesterol: 65mg; Sodium: 311mg; Carbohydrate: 21g; Dietary Fiber: 3g; Sugar: 16g; Protein: 26g
6. HEALTHIER KUNG PAO CHICKEN | FIT FOODIE FINDS
This version of a Chinese classic has less oil and sodium than most versions and still let you get dinner on the table in 20 minutes. The green beans aren’t traditional, but they make this a one-dish dinner and bring 3 grams of dietary fiber per serving to this high protein creation. If you’re craving extra heat, add more Sriracha or chili paste. Recipe makes 4 servings.
Nutrition (per serving): Calories: 375; Total Fat: 20g; Saturated Fat: 5g; Monounsaturated Fat: 8g; Cholesterol: 82mg; Sodium: 495mg; Carbohydrate: 14g; Dietary Fiber: 3g; Sugar: 8g; Protein: 30g
7. GREEK CHICKEN KEBABS WITH TZATZIKI SAUCE | COOKING CLASSY
Forget the hot dogs and burgers — jazz up your barbecue with Mediterranean-inspired kebabs. Grilled lemon and herb-infused chicken is skewered with crunchy veggies and served with a cooling tzatziki sauce. Recipe makes 9 servings at 1 skewer and 1/4 cup tzatziki sauce each.
Nutrition (per serving): Calories: 235; Total Fat: 11g; Saturated Fat: 1g; Monounsaturated Fat: 7g; Cholesterol: 57mg; Sodium: 366mg; Carbohydrate: 8g; Dietary Fiber: 2g; Sugar: 4g; Protein: 26g
8. LOW-CARB PESTO CHICKEN & ZOODLES | INSPIRALIZED
What could get better than pasta with pesto? Zoodles with homemade pesto! Zucchini noodles are a gluten-free, low-carb “impastah” that are particularly good with the bright flavor of basil. Chicken, sweet corn kernels and cherry tomatoes turn this dish into a one-dish meal. You can even serve it chilled on a hot summer day. Recipe makes 4 servings.
Nutrition (per serving): Calories: 245; Total Fat: 20g; Saturated Fat: 2g; Monounsaturated Fat: 13g; Cholesterol: 16mg; Sodium: 175mg; Carbohydrate: 10g; Dietary Fiber: 2g; Sugar: 3g; Protein: 10g
9. CAPRESE CHICKEN & ROASTED BROCCOLI | COOK SMARTS
Dress up plain grilled chicken breast with a mini Caprese salad—ripe tomato, milky mozzarella and fragrant basil—set right on top for a low-carb dinner. A drizzle of tangy balsamic dressing can also be added to the side of roasted broccoli. Recipe makes 4 servings with 1/2 chicken breast each.
Nutrition (per serving): Calories: 341; Total Fat: 20g; Saturated Fat: 6g; Monounsaturated Fat: 8g; Cholesterol: 60mg; Sodium: 502mg; Carbohydrate: 18g; Dietary Fiber: 6g; Sugar: 4g; Protein: 26g