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Healthy Recipes using Braised Chicken Flank

Mediterranean Braised Chicken Flank with Quinoa

This dish features tender braised chicken flank infused with Mediterranean herbs, served over a bed of fluffy quinoa for a nutritious and satisfying meal.

Ingredients
  • 1 lb braised chicken flank
  • 1 cup quinoa
  • 2 cups vegetable broth
  • 1 cup cherry tomatoes, halved
  • 1/2 cup Kalamata olives, pitted and sliced
  • 1/4 cup fresh parsley, chopped
  • 2 tablespoons olive oil
  • 1 teaspoon dried oregano
  • Salt and pepper to taste
Instructions
  1. In a pot, combine quinoa and vegetable broth, bring to a boil, then reduce heat and simmer until quinoa is fluffy.
  2. In a skillet, heat olive oil and sauté the braised chicken flank until golden brown, then add cherry tomatoes, olives, oregano, salt, and pepper.
  3. Serve the chicken mixture over quinoa and garnish with fresh parsley.

Spicy Braised Chicken Flank Tacos

These tacos feature spicy braised chicken flank, topped with a fresh mango salsa and served in whole wheat tortillas for a healthy twist.

Ingredients
  • 1 lb braised chicken flank
  • 2 tablespoons chili powder
  • 1 teaspoon cumin
  • 1 cup diced mango
  • 1/2 cup diced red onion
  • 1/4 cup cilantro, chopped
  • Juice of 1 lime
  • 4 whole wheat tortillas
  • Salt to taste
Instructions
  1. Season the braised chicken flank with chili powder, cumin, and salt, then heat in a skillet until warmed through.
  2. In a bowl, mix mango, red onion, cilantro, lime juice, and salt to make the salsa.
  3. Assemble tacos by placing chicken in tortillas and topping with mango salsa.

Braised Chicken Flank with Sweet Potato Mash

This comforting dish pairs braised chicken flank with creamy sweet potato mash, making it a hearty yet healthy option.

Ingredients
  • 1 lb braised chicken flank
  • 2 large sweet potatoes, peeled and cubed
  • 1 tablespoon olive oil
  • 1/4 cup Greek yogurt
  • Salt and pepper to taste
  • Fresh chives for garnish
Instructions
  1. Boil sweet potatoes until tender, then drain and mash with olive oil, Greek yogurt, salt, and pepper.
  2. Heat the braised chicken flank in a skillet until warmed through.
  3. Serve the chicken over sweet potato mash and garnish with fresh chives.

Braised Chicken Flank Stir-Fry with Broccoli

A quick and nutritious stir-fry featuring braised chicken flank and vibrant broccoli, tossed in a light soy sauce for flavor.

Ingredients
  • 1 lb braised chicken flank, sliced
  • 2 cups broccoli florets
  • 2 tablespoons low-sodium soy sauce
  • 1 tablespoon sesame oil
  • 1 teaspoon ginger, minced
  • 2 cloves garlic, minced
  • Cooked brown rice for serving
Instructions
  1. In a wok, heat sesame oil and sauté ginger and garlic until fragrant.
  2. Add broccoli and stir-fry for 3-4 minutes until tender-crisp, then add sliced chicken and soy sauce.
  3. Serve the stir-fry over cooked brown rice.

Braised Chicken Flank Salad with Avocado Dressing

This vibrant salad features braised chicken flank on a bed of mixed greens, drizzled with a creamy avocado dressing for a refreshing meal.

Ingredients
  • 1 lb braised chicken flank, sliced
  • 4 cups mixed greens
  • 1 avocado
  • 1/4 cup Greek yogurt
  • Juice of 1 lemon
  • Salt and pepper to taste
  • 1/4 cup cherry tomatoes, halved
Instructions
  1. In a blender, combine avocado, Greek yogurt, lemon juice, salt, and pepper to make the dressing.
  2. In a large bowl, toss mixed greens with cherry tomatoes and sliced chicken.
  3. Drizzle with avocado dressing before serving.

Braised Chicken Flank with Cauliflower Rice

A low-carb option featuring braised chicken flank served over cauliflower rice, seasoned with herbs for a flavorful meal.

Ingredients
  • 1 lb braised chicken flank
  • 1 head cauliflower, grated into rice
  • 2 tablespoons olive oil
  • 1 teaspoon garlic powder
  • Salt and pepper to taste
  • Fresh basil for garnish
Instructions
  1. In a skillet, heat olive oil and sauté grated cauliflower with garlic powder, salt, and pepper until tender.
  2. Heat the braised chicken flank in a separate pan until warmed through.
  3. Serve the chicken over cauliflower rice and garnish with fresh basil.

Braised Chicken Flank with Lentil Salad

This protein-packed salad combines braised chicken flank with hearty lentils and fresh vegetables for a nutritious meal.

Ingredients
  • 1 lb braised chicken flank, sliced
  • 1 cup cooked lentils
  • 1/2 cup diced cucumber
  • 1/2 cup diced bell pepper
  • 1/4 cup red onion, diced
  • 2 tablespoons olive oil
  • Juice of 1 lemon
  • Salt and pepper to taste
Instructions
  1. In a bowl, combine cooked lentils, cucumber, bell pepper, red onion, olive oil, lemon juice, salt, and pepper.
  2. Top the lentil salad with sliced braised chicken flank.
  3. Serve chilled or at room temperature.

Braised Chicken Flank with Zucchini Noodles

A healthy twist on pasta, this dish features braised chicken flank served over spiralized zucchini noodles with a light tomato sauce.

Ingredients
  • 1 lb braised chicken flank
  • 2 medium zucchinis, spiralized
  • 1 cup cherry tomatoes, halved
  • 1 tablespoon olive oil
  • 1 teaspoon Italian seasoning
  • Salt and pepper to taste
Instructions
  1. In a skillet, heat olive oil and sauté cherry tomatoes until softened, then add Italian seasoning, salt, and pepper.
  2. Add spiralized zucchini and cook for 2-3 minutes until just tender.
  3. Serve the chicken over zucchini noodles and top with the tomato sauce.

Braised Chicken Flank with Asparagus and Lemon

A light and zesty dish featuring braised chicken flank paired with sautéed asparagus and a squeeze of fresh lemon juice.

Ingredients
  • 1 lb braised chicken flank
  • 1 bunch asparagus, trimmed
  • 2 tablespoons olive oil
  • Juice of 1 lemon
  • Salt and pepper to taste
  • Lemon wedges for serving
Instructions
  1. In a skillet, heat olive oil and sauté asparagus until tender-crisp, then season with salt and pepper.
  2. Heat the braised chicken flank in a separate pan until warmed through.
  3. Serve chicken alongside asparagus, drizzled with lemon juice and garnished with lemon wedges.

Braised Chicken Flank with Chickpea Curry

A flavorful curry featuring braised chicken flank and chickpeas, simmered in a coconut milk sauce and served with brown rice.

Ingredients
  • 1 lb braised chicken flank, cubed
  • 1 can chickpeas, drained and rinsed
  • 1 can coconut milk
  • 2 tablespoons curry powder
  • 1 onion, diced
  • 2 cloves garlic, minced
  • Cooked brown rice for serving
Instructions
  1. In a pot, sauté onion and garlic until translucent, then add curry powder and cook for another minute.
  2. Stir in chickpeas and coconut milk, then add cubed chicken and simmer for 15 minutes.
  3. Serve the curry over cooked brown rice.