5 Healthy Ways to Dress Up Grilled Chicken | STACK

Become a Better Athlete. Sign Up for our FREE Newsletter.

5 Healthy Ways to Dress Up Grilled Chicken

February 9, 2013 | Kait Fortunato

Must See Nutrition Videos

Grilled chicken is a staple for athletes. (It powers Peyton Manning's pregame meal.) A low maintenance, lean source of protein, chicken is easy to cook. Plus it's less expensive than fish and ground turkey. However, plain grilled chicken gets old after awhile,  even when you change your side dishes and vegetables. (Review Key Nutrients for Athletes.)

Since there's no way I can eat plain grilled chicken every night, I've come up with some healthy solutions. Here are my favorite ways to dress up grilled chicken:

Use slivered almonds as a "breading"

Almond Crusted chicken is one of my favorite ways to add nutrients and flavor. I dip the chicken breasts in egg whites and coat them with a mixture of slivered almonds. Brown the chicken breasts on each side to toast the almonds before placing in the oven. Toasted almonds provide a nice crunch as well as delivering healthy fats.

Use a Chinese-inspired sauce and eat with chopsticks

Once the grilled chicken is cooked, stir-fry with vegetables to heat through and add your favorite healthy sauce. Some of my favorites are a mixture of low sodium soy sauce and honey, Siracha or Trader Joe's peanut satay sauce. Use whatever vegetables you have on hand and serve over brown rice for a complete meal. Plus, it's more fun when you eat with chopsticks.

Cook chicken in a crock-pot for a tender, low maintenance dinner

Cooking anything in a crockpot helps maximize flavor. I put a couple of chicken breasts in before work, add a sauce and vegetables, and have dinner ready when I come home. One of my favorite crock-pot toppings is salsa. It provides a fun flavor for chicken and is low in calories, fat and sugar. Last week, I served this combination in corn tortilla shells to make pulled chicken tacos. This was a unique meal that started with plain chicken!

Marinate with lemon juice and rosemary

I hesitate to even call this a recipe, but lemon juice adds zest to anything and helps brighten up any dish without sacrificing health. Marinate the chicken in lemon juice and rosemary to add a flavor burst to each bite. As with any dish, take advantage of herbs and spices, as they add aroma and taste without excess calories, salt or sugar.

Sprinkle with sauce and cheese to make a "healthier" chicken parmesan

Most of us love sauce and cheese. Rather than breading and frying the chicken, use grilled chicken breasts covered with tomato sauce or diced tomatoes and a healthy sprinkle of mozzarella. Reheat in the oven for a comforting meal.

Kait Fortunato
- Kait Fortunato is a registered dietitian at Rebecca Bitzer & Associates, a large and experienced nutrition practice in Maryland. She focuses on individualized nutritional recommendations...
Kait Fortunato
- Kait Fortunato is a registered dietitian at Rebecca Bitzer & Associates, a large and experienced nutrition practice in Maryland. She focuses on individualized nutritional recommendations...
More Cool Stuff You'll Like

Soccer Fitness Training: 30-Minute Post-Season Workout

3 Tips to Maximize Your Off-Season Baseball Training

Training With the NHL's #1 Draft Pick, Nail Yakupov

A Guide to Off-Season Football Training

How to Maximize Your Basketball Off-Season

7 Things Basketball Players Must Do This Off-Season

3 Essential Hockey Off-Season Exercises

Complete Off-Season Workout Schedule

DeMarcus Ware

Kevin Zeitler: How I Trained During the Off-Season

Off-Season Training Should Do More Than Build Muscle

Why You Shouldn't Treat the Off-Season Like a Vacation

Dominate the Competition: Basketball Training Program

Off-Season Basketball Workout Principles

Off-Season Conditioning Suitable for Every Athlete

5 Tips to Recover and Reenergize After a Long Season

Plan a Better Off-Season Football Workout

STACK Summer Training Guide 2013

The Any Sport Off-Season Workout

Four-Quarter Strength and Endurance Football Workout

Off-Season Hockey Training Program

3 Versatile Workouts for Off-Season Training

How Long Can You Build Muscle?

A Training Template for Your All-Season Workout

3 Things Athletes Must NOT Do During the Off-Season

Creative Cross Training: Hockey and Lacrosse

How to Become a Better Basketball Player This Summer

How to Maximize Your Hockey Off-Season

Rules Your Off-Season Training Plan Must Follow

Football Summer Training Guide 2013