Hot Baked Chicken

I’ve been doing pretty well when it comes to tracking my intake and eating healthier meals now that the holiday season has waved goodbye. Though it is difficult to say no to desserts now that I don’t have the excuse of numerous baked goods appearing in the house, I balance my newly-found sweet cravings with a glass of wine each night becauseeeee heart health, right? And the necessity of a good Malbec after a long day — G and I have been hitting the gym every morning at 5:30am!

So, time for another healthy recipe that is a staple in my monthly meal plan. This week’s lunches are one of my personal favorite: hot baked chicken. For a girl who grew up having hot wings every Sunday paired with a juicy episode of Desperate Housewives, this healthier option brings back some great memories with my family. Plus, how can you go wrong serving this American classic?!

Hot Baked Chicken

  • Servings: 4-6
  • Difficulty: easy
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The perfect substitute for the all-American hot wing lover who wants to be slightly health-conscious.

This baked chicken is fantastic with ranch or blue cheese dressing. When considering lower fat content, I opt for Bolthouse’s Yogurt Classic Ranch or using cottage cheese. I like my chicken spicy so the dairy cools my taste buds a bit.

This hot sauce mixture is a crowd pleaser and optimal at parties — go ahead and substitute deep fried hot wings for the classic plate.

Ingredients

  • 4 or 6 boneless, skinless chicken breasts
  • 1 cup Franks hot sauce
  • 1/4 cup honey
  • 2-4 Tbsp butter (depends how healthy you want to be..)
  • cayenne pepper, to taste
  • chili powder, to taste
  • garlic powder, to taste

Directions

  1. Line a 9×13 baking dish with foil and grease with cooking spray
  2. Bake chicken, uncovered, for 10 minutes at 450 degrees, then flip and bake for another 10 minutes or until fully cooked
  3. Toss foil and replace baked chicken in baking dish
  4. Mix hot sauce, honey, and butter in a medium glass bowl, add spices to taste
  5. Place bowl in oven and heat enough to melt butter (caution: heating too high will break down honey)
  6. Pour heated sauce over baked chicken
  7. Serve immediately


1 Serving of Sauce: kcal = 77, protein = 0g, carbs = 12g, fat = 4g

My lunch meal stats:
1 serving Sauce: kcal = 77, protein = 0g, carbs = 12g, fat = 4g
4oz chicken tenderloin: kcal = 90, protein = 22g, carbs = 0g, fat = 1g
1.5 cup baby spinach salad: kcal = 20, protein = 2g, carbs = 3g, fat = 0g
1 cup 1% cottage cheese: kcal = 160, protein = 26g, carbs = 8g, fat = 3g
TOTAL: kcal = 361, protein = 50g, carbs = 26g, fat = 8g

Broccoli Ranch Chicken Casserole

Okay, truth time: over the holiday season I went way off on my healthy eating habits. I could use the excuse that my future MIL is an awesome baker, my mom made her famous Christmas candy (more than once), the holiday celebrations were numerous, or I was enjoying Life so much I didn’t care to count calories, BUT I won’t because in all honesty there is no excuse for completely falling off the wagon. I’m back in the grind now though — and hitting the ground running fast!

In the future, I will be adding a few healthy recipe choices which I use as staples in my meal planning each month. I have been eating 80/20 with high protein and low carb food choices. (80/20 because I still want to enjoy life and food is a big part of my enjoyment.) I’ll also share each recipe’s macro stats via MyFitnessPal, in case you are as interested as I am. 🙂

I am so excited to begin adding some healthy recipes to Uncorking Peonies! And I am even more excited to introduce a recipe which has warmed the tummies of G and myself multiple times since the New Year, because it’s just that good: Broccoli Ranch Chicken.

Broccoli Ranch Chicken Bake

  • Servings: 5
  • Difficulty: easy
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Eat ALL the ranch! -quote by Ashley, at every meal

Ingredients

  • 1.5 pounds cooked chicken, cubed
  • 1 head of broccoli, cut bite-sized
  • 1/2 Tbsp garlic powder
  • 1 Tbsp minced onion
  • 1/2 Tbsp dill
  • 1 Tbsp parsley
  • 8 ounce cream cheese, softened
  • 1/2 cup sour cream
  • 1/2 cup mayo (I always use mayo made with olive oil.)
  • 8 ounce shredded sharp cheddar

Directions

  1. Preheat oven to 350 degrees
  2. Combine cream cheese, sour cream, mayo, and spices in a large bowl, mix thoroughly
  3. Add chicken, broccoli, and 1/2 of cheese, mix well
  4. Dump mixture into a well-greased 9 x 13 baking dish
  5. Sprinkle remaining cheese on top
  6. Bake 30 minutes or until hot
  7. Serve immediately; good as leftovers as well!

1 Serving: kcal = 515, protein = 37g, carbs = 6g, fat = 37g

(Adapted from joyfilledeats.com)


I typically split the 9 x 13 baking dish into 5 sections for the entire week’s lunches. This amount keeps me full until dinner, even through my evening workout. You can also double the batch easily to have enough for more servings (like when G decides to take this as lunch also) or to make a very filling dinner with leftovers for the family.