Fast and Healthy Chicken Recipe

“Shake and Grill” Chicken Recipe

You have heard of  “shake and bake” chicken… well this fast meal is “shake and grill” chicken and will put a healthy meal on your dinner table in 17 minutes! Part of our “Meals In 17 Minutes Or Less” series, the healthy message is:
healthy recipes

  • Eat plenty of veggies
  • Use a wide variety of color in your meals
  • Use “good” oils to reduce your cholesterol
  • A protein portion is 3 ounces per meal

Fast Healthy Grilled Chicken

The key to easy grilled vegetables is to leave them big so that they can not fall through the slats in your grill!! Here is how to make a fast and healthy chicken recipe that is an entire meal for four in 17  minutes or less:

fast grilled chicken veggies1 zuchini
1 sweet potato
2 carrots
1 onion
4 (3 oz) chicken breast
1 white potato (medium to large)
1 Tbs. olive or grape seed oil
1 Tbs. Italian seasoning mix (or other spice blend)

  1. Wash all your vegetables first
  2. Cut the carrots and zucchini into quarters. Cut lengthwise first, then diagonally.
  3. Slice white potato into 4 slices lengthwise.
  4. Slice onions into 1/2 inch slices.
  5. Slice sweet potato into 4 slices horizontally. (your sweet potatoes should be thicker than the whites)
  6. Place all ingredients in a plastic bag (preferably no holes in the bag!! LOL!)
  7. Shake!
  8. Dump out on your hot grill.
  9. Grill on medium for 5 minutes
  10. Turn and grill till done and serve

Grilled Vegetable Recipe

You can really use any vegetable you want in this healthy chicken recipe. Just pick out ones that you can cut into appropriate sizes so that they all cook  in the same time frame. I used parsnips the other day!

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    Fast & Healthy Grilled Chicken Dinner Recipe

    healthy diet recipesThis fast grilled chicken recipe can be made on the grill, in a skillet or with an indoor grill pan. It is a fast meal that that includes 2 super foods: sweet potatoes & yogurt!

    4 Step Chicken Recipe = A Meal In 17 Minutes Or Less!

    If you want to make this recipe even quicker than 17 minutes you could do step one the day before. As written, the recipe will serve 4-6 depending on how many chicken breasts you use. Feel free to use more or less of each ingredient as it does not have to be made exactly.

    Keeping with the Meals In 17 Minutes Or Less theme, this recipe is definitely fast and the healthy message is:

    1. Your dinner plate is an artist’s palette. Paint a picture on your plate using color and you will be eating healthy.
    2. Include super foods in every meal.

    #1 Make The Healthy Sauce

    In bowl combine 1-1/2 cup yogurt, 1 bunch scallions sliced end-to-end, salt and pepper to taste. Mix well and divide in 2 with 1 cup and 1/2 cup quantities.

    In the 1 cup yogurt mixture add 1 Tbs. Dijon mustard, then divide in half. When you are done with the sauce you should have three 1/2 cup bowls of yogurt sauce. The one without mustard will be used for the vegetable marinade. The two with the mustard in them: 1/2 cup will be for the chicken and the other will be set aside and served on your finished dish as a cold sauce.

    #2 Toss The Chicken

    Sprinkle (3-4 oz.) chicken breasts with salt and pepper. Toss in the 1/2 cup yogurt sauce that includes the mustard.

    #3 Balanced Dinner Includes Sweet Potatoes and Zucchini

    A balanced dinner includes color, so cut one large sweet potato and one large zucchini lengthwise into 1/4 inch slices. Toss with other 1/2 cup yogurt mixture (without mustard).

    #4 Grilled Chicken Meal In 17 Minutes

    fast, healthy grilled chicken recipeHeat the grill (or grill pan) and arrange your chicken on the grid. Cook for 3-4 minutes on one side or until well-marked then turn and add sweet potatoes. When chicken and sweet potatoes are almost done (about 8-10 minutes total), add the zucchini. If cooking indoors and pan space is limited use another pan for the zucchini or remove the cooked sweet potatoes and chicken when done and then cook the zucchini. Zucchini will cook in less than 2 minutes on each side.

    Serve with the reserved cold yogurt sauce as a condiment. YUM!

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      Fast Healthy Meals In 17 Minutes Or Less!

      I have decided to make a new category of articles on the Wow site. Rachel Ray has the 30-minute meals and Pampered Chef boasts 29 minutes until dinner, so here at WOW! we will teach you how to get dinner on the table in 17  minutes or less!

      Our Healthy Mission

      fast heathy mealsThe WOW! You Are Really Lucky… Mission Statement:

      Our mission here at WOW has always been to teach fun, fast and healthy food choices so that families can spend more quality time at the dinner table eating good-for-you foods.

      Keeping with the mission of Wow! You Are Really Lucky…. the Meals In 17 Minutes Or Less series will be fast, healthy and also fun to make! In addition each article with recipe will be fast to read and learn. They will be short and to the point posts with a healthy messge!

      The First Healthy Meal In 17 Minutes Or Less!

      This basil pasta pesto is yummy! Whole grain pasta is a healthy alternative to white spaghetti with store-bought sauce making this a fun, fast and healthy mealtime solution! Perfect for our mission!

      17  Minute Basil Pesto Pasta Scampi

      Healthy message = eat whole grain pasta

      Serves 4

      1 Tbs. olive oil
      8-12 medium shrimp (or 2-3 per person)
      ¾ cup julienne sun dried tomatoes (dry packed)
      3/4 cup pasta water
      1/4 cup basil pesto prepared from grocery store in a jar (most jars are 4-5 oz, so 1 will do)
      1/2 lb cooked whole grain capellini or spaghetti
      Salt and pepper to taste

      1. Boil water and cook your pasta according to package directions, then drain.
      2. Heat oil in a skillet.
      3. Add shrimp and sear about 1 minute, then tossing to sear again
      4. Add sun dried tomatoes, water, cook briefly 1 minute.
      5. Add pesto blend, salt and pepper, cook one minute.
      6. Stir in pasta then stir continuously until evenly distributed.

      YUM!! Fun, fast and healthy and on the table in 17 minutes or less!

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        Deb Bixler
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