15 Quick & Easy

Chicken Dinners
- J O Y F U L H E A LT H Y E AT S
 What’s Inside:

1 Welcome!!!

2 5 Ways to Cook Chicken

3 Cooking Times & Doneness

Chart

4 15 Quick & Easy Chicken

Dinner Recipes

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Nice to Meet You!

Hi y’all, I’m Krista Rollins, the author, recipe developer and photographer behind Joyful Healthy Eats. I have a
degree in Sports Wellness and Management and grew up a gym rat playing volleyball all through college. Now,
my passion is making and eating food, fitness, healthy living and sharing it with my tribe. (psst… that’s you)

As a wife and mom of two, I love to inspire others to live a healthy lifestyle and embrace who they are! I do this
by providing approachable healthy living tips that I use on a daily basis and of course simple healthy recipes that
are family friendly and kid approved. I’d love to be your one stop shop for workout routines, essential oils, clean
living and of course healthy delicious recipes!

So nice to meet you and I hope you enjoy this Quick & Easy Chicken Dinners Cookbook! If you make any of
them be sure to let me know on “the gram” and tag me! It’s so fun seeing all of my food babies out there! Love
y’all!

FOLLOW ME ON: INSTAGRAM | FACEBOOK | PINTEREST | TWITTER | SUSUBSCRIBE THRU EMAIL

 The Art of
Cooking Chicken
Chicken is one of the most cooked AND most requested proteins
in the U.S. by far! It’s also one of the most “feared” to cook
because if you under cook chicken it’s deadly .. ahem
Salmonella.

In this quick e-book I wanted to make sure you feel confident

cooking Chicken any and every way possible!

So, buckle up. Let’s dive in!

Five Ways to Cook Chicken

• Pan Sear: This is essentially sautéing or pan frying chicken in a hot skillet with fat. The fat being butter
or oil. This method is great to use year round, fast, easy and tends to have a lot of flavor because a
seared crust is able to form on the exterior of the chicken.

• Bake - Place chicken in a baking dish and bake at 350°F. This is not my favorite way to make chicken,
it lacks the flavor you get from searing and tends to be overcooked unless you are checking with a
thermometer consistently. But all in all it gets the job done.

• Roast - Think turkey, but instead sub in the chicken. Roasting can be done in the oven at a high
temperature or over the grill with a rotisserie. Roasted chicken tends to have lots of flavor.

• Poach - Boiling the raw chicken in a bath of water with other aromatics until cooked through. I usually
will do this if I’m making chicken salad or a soup.

• Grill - One of my favorite ways to lock in flavor is grilling chicken. You can have more control of the
internal temperature so as not to overcook while also still getting that nice crusty sear. Grilling also
allows the fats to drip off during the cooking process so it’s a healthier way to cook as well.
 The Perfect Chicken
Tips & Tricks
1. Remove Chicken from refrigerator 30 minutes prior to
cooking to take the “chill” off and allow protein to come to
room temperature.
2. Pat chicken dry with a paper towel. This helps whatever
seasoning you’re using to adhere to the chicken.
3. Generously season both sides of chicken with sea salt and
pepper. Do this even if you’re using a marinade.
4. Use a meat thermometer! I cannot stress this enough, you
don’t want undercooked chicken and you don’t want
overcooked. So unless you’re a kitchen savant, use the
tools for your benefit. This is the instant read meat
thermometer I use.
5. Remove chicken from heat surface when it reaches 165°F
or a hare before.
6. Let chicken rest at least 5-10 minutes before slicing. For a
whole chicken, let rest 15-20 minutes.

Cooking Times & Doneness

Breast Thighs

Cook on a searing hot pan until internal

Cook on a searing hot pan for 4-6
temperature reaches 165°F
Pan Seared minutes per side or until internal
temperature reaches 165°F
Bone-in - 20 minutes per side
Boneless- 5-7 minutes per side

Bake at 350°F until internal

Bake at 350°F for 25-30 minutes or
temperature reaches 165°F
Baked until internal temperature reaches
165°F
Bone-in - 45-55 minutes
Boneless- 25-35 minutes

Bake at 425°F until internal

Bake at 450°F for 15-18 minutes or
temperature reaches 165°F
Roasted until internal temperature reaches
165°F
Bone-in - 35-40 minutes
Boneless- - 20-30 minutes

Grill at medium high heat (350-400°F)

Grill each side for 4-6 minutes at
until internat temperature is 165°
Grilled medium high heat (350-400°F) until
internat temperature is 165°
Bone-in - 10-12 minutes per side
Boneless- 4-5 minutes per side
 INGREDIENTS

Roasted Chicken Ingredients:

1 Natural Whole Chicken (3.5 lbs)

2 T. Olive Oil
1 Large Lemon, halved
2 T. Seasoning of your choice
(here are Spice Rub Ideas)

Optional Roasted Vegetables:

3 carrots, sliced into 2” chunks

1 red onion, cut into cubes
4 large red potatoes, cut into cubes
1 tablespoon olive oil
1 teaspoon thyme
1 teaspoon garlic powder
1/2 teaspoon salt
1/4 teaspoon ground pepper

How to Make Roasted Chicken

INSTRUCTIONS:

1. Preheat oven to 400°F and position your rack in the middle of the oven

2. Pat whole chicken dry with paper towel. Stuff the cavity of the chicken with lemon halves. Drizzle 1 tablespoon of
olive oil over the chicken and rub with your hands. Next, add seasoning (I used lemon pepper) and rub all over the
chicken, including inside the cavity. Transfer chicken, breast side up, to a roasting pan or skillet. Using cooking twine,
tie the legs together.

3. Place chicken in the oven, uncovered, and roast for 20 minutes. Remove from oven, drizzle remaining oil over the
chicken. Continue roasting for 35-40 minutes. Remove chicken from oven when thermometer reads 165°F into the
thickest part of the thigh (the bottom of the chicken.)

4. Let the chicken rest for at least 15 minutes before carving.

Roasted Vegetable Option: (do this part before your transfer to baking dish)

1. To a large bowl add carrots, red onion, red potato, olive oil, thyme, garlic powder, salt and ground pepper. Toss to
coat. Add vegetables to a bottom of a skillet or baking dish. Top with prepared seasoned whole chicken. Resume with

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 INGREDIENTS

Chicken Parmesan:

5 boneless chicken breast cutlets

1 egg white, lightly scrambled
3/4 cup gluten free panko breadcrumbs
1/4 cup grated parmesan cheese
1 teaspoon dry basil
4 oz. fresh mozzarella ball, cut into 5 slices

Tomato Sauce:

1 tablespoon avocado oil

2 garlic cloves, minced
3/4 cup finely diced red onion
28 oz. crushed fire roasted tomatoes
1 teaspoon dry oregano
salt & pepper to taste
3 large zucchini, spiralized into noodles
fresh basil for garnish

Lighter Baked Chicken Parmesan

INSTRUCTIONS:

1. Preheat oven to 400°F. Spray a baking sheet with PAM cooking spray, set aside.

2. Bring a medium sauce pan to medium high heat, add 1 tablespoon of avocado oil and red onion. Saute for 3-4
minutes until onions become translucent. Add garlic and saute for 30 seconds add in crushed tomatoes, oregano, salt
and pepper. Bring to a boil, reduce to a simmer and cook for 10 minutes. Set aside when finished.

3. In a large shallow dish add gluten free panko, parmesan cheese, and dry basil. Toss to mix. Add egg whites to a
small bowl. Set aside. Pat chicken cutlets dry. Dredge chicken breast in egg white mixture on both sides. Then dredge
in parmesan mixture. Be sure to press the mixture into the chicken so it sticks.

4. Place coated chicken breasts on greased baking sheet. Once on baking sheet, gently spray the top of the chicken
breast with olive oil. Bake for 30 minutes. Top each chicken breast with 2 tablespoons of tomato sauce and 1 slice of
mozzarella cheese, bake for 5 minutes until cheese is melted.

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 INGREDIENTS

1 lb. boneless skinless chicken breast,

salt & pepper, to season
1 tablespoon avocado oil

Creamy Tuscan Sauce:

2 tablespoons unsalted butter

4 garlic cloves, minced
1/2 cup diced sweet onion
1/3 cup dry white wine
1/8 teaspoon red pepper flakes
2 cups cherry tomatoes
2 cups baby spinach
1 cup full fat coconut milk
1 tablespoon lemon juice
1/4 cup fresh basil, chiffon

30 Minute Creamy Tuscan Skillet

INSTRUCTIONS:

1. Season both sides of chicken with salt and pepper.

2. Heat a large skillet to medium high heat. Add avocado oil to the pan and then chicken breast. Sear chicken for 4-5
minutes per side. Remove chicken from the pan and place on a plate.

3. Immediately add butter to the pan and let melt. Add in garlic and saute for 30 seconds, stirring the entire time. Add in
onions and sauté until translucent, about 2 minutes.

4. Deglaze the pan with white wine, scrapping with a wooden spoon to get any brown bits from the bottom. Season
with salt and 1/8 teaspoon of red pepper flakes. Add in cherry tomatoes and cook for 3-4 minutes. As the cherry
tomatoes start to soften, press down on them with a spoon to make them burst.

5. Next add in spinach and sauté until wilted down, about 2 minutes. Pour in the coconut milk. Stir and simmer for 3-4
minutes. Then add lemon juice and fresh basil. Stir to combine. Place the chicken back in the pan and serve!

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 INGREDIENTS

Cilantro Lime Chicken:

1.5 lb. boneless chicken breast

1/4 cup lime juice
2 tablespoons olive oil
1/4 cup fresh cilantro
1/2 teaspoon ground cumin
1/4 teaspoon salt

Avocado Salsa:

4 avocados, diced
1/2 cup fresh cilantro, diced
3 tablespoons lime juice
1/2 tablespoon red wine vinegar
1/2 teaspoon red pepper flakes
1 garlic clove, minced
salt to taste

Cilantro Lime Chicken with Avocado Salsa

INSTRUCTIONS:

1. To a small bowl, add 1/4 cup of lime juice, olive oil, 1/4 cup of fresh cilantro, ground cumin, and 1/4 teaspoon of salt.
Whisk until mixed.

2. Add chicken and marinade to a large ziplock bag. Let chicken marinate for 15 minutes.

3. Preheat grill to medium high heat (about 400°F). Place chicken on grill and grill each side for 4-6 minutes, until
chicken is no longer pink. Remove and let sit.

4. To make the avocado salsa: add avocado, 1/2 cup fresh cilantro, 3 tablespoons lime juice, red wine vinegar, red
pepper flakes, garlic clove, and salt to a small bowl. Gently toss to mix.

5. Top Cilantro Lime Chicken with fresh Avocado Salsa.

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 INGREDIENTS

Chicken Enchiladas

2 cups shredded rotisserie chicken

8 oz frontera red chili enchilada sauce
4 large zucchini
1/2 cup shredded mexican cheese
1/4 cup chopped fresh cilantro

OPTIONAL TOPPINGS:

diced tomatoes
sliced red onion
diced avocado
sliced jalapeno

Chicken Enchilada Stuffed Zucchini Boats

INSTRUCTIONS:

1. Preheat oven to 350°F.

2. In a medium bowl add shredded rotisserie chicken and enchilada sauce. With a fork, mix everything together so the
chicken is completely coated.

3. Prepare Zucchini Boats: Sliced zucchini in half lengthwise and then, using a spoon, scoop out the middle section
with seeds about 1/2”-3/4” deep to create a “boat”.

4. In a 13×9 inch baking dish, add zucchini boats flesh side facing up. Scoop the chicken mixture into the “boat” part of
the zucchini. Sprinkle with shredded mexican cheese. Cover the baking dish with tin foil. Bake for 20 minutes.

5. Remove the tin foil from the pan. Bake for another 5 minutes uncovered.

6. Remove from oven. Garnish with fresh cilantro. Add additional toppings for more deliciousness! Serve.

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 INGREDIENTS

2lb. boneless chicken breasts, cooked

1 1/2 cups halved red grapes
1/2 cup chopped pecans
1/3 cup diced green onions
1/2 cup plain greek yogurt
1/2 cup mayo
1/4 cup dijon mustard
1/2 teaspoon dried sage
1/2 teaspoon smoked paprika
1/4 teaspoon garlic powder
1–2 tablespoons of fresh lemon juice
salt & pepper to taste

My Go-to Classic Chicken Salad

INSTRUCTIONS:

1. Shred cooked chicken breast using two forks, a knife or my quick easy trick - in a kitchen aid stand with the paddle
attachment.

2. To a large bowl add shredded chicken, red grapes, pecans, and green onions.

3. In a small bowl add yogurt, mayo, mustard, sage, smoked paprika, garlic powder, lemon juice, salt, and pepper.
Whisk together.

4. Add the liquid mixture to the bowl filled with chicken.

5. Stir everything together until it is completely combined.

6. Serve on a slice of bread, in a cup of bibb lettuce, with crackers or just plain.

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 INGREDIENTS

Homemade Chicken Meatballs:

1 lb. ground chicken

1/2 cup diced celery
2 green onions, thinly sliced
1 garlic clove, minced
1 carrot, grated
1 teaspoon smoked paprika
1/4 teaspoon salt
1/8 teaspoon ground black pepper
1 egg
1/2 cup gluten free panko

Buffalo Sauce & Others:

3/4 cup buffalo sauce

1/4 cup ranch dressing
1/4 cup chopped green onions

Crockpot Buffalo Chicken Meatballs

INSTRUCTIONS:

1. Preheat oven to 400° F.

2. In a large bowl add ground chicken, celery, green onions, garlic, carrot, smoked paprika, salt, pepper, egg and
panko. Using your hands mix everything together until combined.

3. Using a small scoop or large spoon, scoop out chicken mixture and form 1″ balls. (you should get about 24
meatballs.)

4. Place meatballs on a wire rack lined baking sheet. Bake for for 5-7 minutes, or until lightly browned. (you want them
to be somewhat firm so they don’t fall apart in the crock pot)

5. Remove meatballs from the oven and add meatballs to a crock pot, pour buffalo sauce over the meatballs. Using a
spoon, gently toss to coat all the meatballs.

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 INGREDIENTS

1 lb. boneless chicken breast, cut 1/2” cubes

salt & pepper to season
1 tablespoon avocado oil
2 garlic cloves, minced
1/2 cup yellow onion, diced
1 red pepper, diced
1/2 cup diced poblano pepper
2 large zucchini, cut into 1/2” cubes
1 cup frozen corn
1 cup low salt black beans, rinsed & drained
1/2 cup red chili enchilada sauce
1 cup shredded mexican cheese

Enchilada Toppings:

diced tomato
sliced avocado
chopped cilantro
sliced jalapeño

Zucchini Chicken Enchilada Skillet

INSTRUCTIONS:

1. Season chicken cubes with salt and pepper.

2. Heat a large skillet to medium hight heat. Add avocado oil to the skillet and then add seasoned chicken breast.
Sauté for 3 minutes per side. Remove chicken from the skillet and place on a plate.

3. Immediately add garlic to the skillet and sauté for 30 seconds. Then add onions and sauté until translucent, about
2-3 minutes.

4. Next, add diced red pepper and poblano pepper to the skillet. Sauté for 3-4 minutes, stirring throughout.

5. Then add zucchini cubes, frozen corn and black beans to the skillet. Sauté for another 3-4 minutes, stirring
throughout.

6. Add chicken back to the skillet along with enchilada sauce. Stir to coat everything and cook for 2 minutes. Top with
cheese and cover. Cook for 2 minutes or until the cheese is melted.

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 INGREDIENTS

1 tablespoons grape seed oil

1 yellow onion, diced
2 garlic cloves
1 tablespoon fresh ginger, minced
5 large carrots, sliced
2 cups diced celery
1 teaspoon ground turmeric
1/2 cup lentils
1 lb. boneless skinless chicken breast
7 cups chicken broth
9 sprigs of fresh thyme
1 sprig of fresh rosemary
salt & pepper to taste
2 cups kale, torn into smaller pieces
juice of one lemon

Healing Homemade Chicken Soup

INSTRUCTIONS:

1. Heat a large dutch oven to medium high heat.

2. Add grape seed oil and onion. Saute for 2-3 minutes, until the onions are translucent. Next, add in garlic cloves,
fresh ginger, carrots, celery and turmeric. Saute for 3 minutes, stirring the entire time.

3. Then add in lentils, stir to mix everything together and place the raw chicken breast on top of the veggies. Pour
chicken broth over top and add in fresh thyme, rosemary, salt and pepper to taste.

4. Cover and bring to a boil. Simmer for 10-15 minutes, until chicken in no longer pink.

5. Once chicken is cooked, remove from from the pot. Shred the chicken using a fork and add back to the pot along
with torn kale.

6. Simmer soup for another 5 minutes. Remove stems of thyme and rosemary from the soup. Finish with juice from

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 INGREDIENTS

Smoky Chipotle Chicken:

1 lb boneless skinless chicken breast

1 tablespoon Smoky Chipotle Seasoning
1 tablespoon avocado oil

Pineapple Salsa:

1 cup diced fresh pineapple

1/3 cup finely diced red pepper
1/4 cup finely diced red onion
1/4 cup chopped cilantro
1 1/2 tablespoons finely diced jalapeno
1 garlic clove, minced
1 tablespoon lime juice
salt to season

Tacos:

1/4 cup crumbled queso fresco

1 avocado, sliced
10 tortilla or lettuce wraps

Chipotle Chicken Tacos

INSTRUCTIONS:

1. To a medium bowl add pineapple, red pepper, red onion, cilantro, jalapeno, garlic, lime juice and salt. Using a spoon
mix everything together and set aside.

2. To a small bowl, add 1 tablespoon of Smoky Chipotle Seasoning (get recipe here) and avocado oil. Stir together.
Rub seasoning on chicken breast.

3. Rub grill grates down with oil or spray with cooking spray. Place seasoned chicken breasts on grill. Grill each side
for 4-6 minutes depending on the thickness. Remove from grill and let sit for 5 minutes. Chop up and set aside.

Assemble Tacos:

1. To each tortilla or lettuce wrap add 1/3 cup of chopped chicken, 1/4 cup pineapple salsa, 1 tablespoon of queso
fresco and a couple avocado slices.

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 INGREDIENTS

2 1/2 cups shredded rotisserie chicken, white

1/4 cup shredded cheddar cheese
1/2 cup franks red hot sauce
1 cup halved cherry tomatoes
1/4 cup sliced red onion
1 avocado, sliced
10 romaine leaves
(optional) ranch for drizzle

Buffalo Chicken Lettuce Wraps

INSTRUCTIONS:

1. To a small bowl add shredded chicken, cheddar cheese and franks red hot. Using a fork, stir to combine everything
together until fully coated.

2. To each romaine leaf add: buffalo chicken mixture, cherry tomatoes, sliced red onion and 2 slices of avocado.

3. Optional: drizzle with ranch dressing.

4. Serve.

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 INGREDIENTS

Thai Chicken Noodle Soup:

1.5 lbs. boneless chicken breast, cooked

1 tablespoon coconut oil
1 cup red onion, thinly sliced
2 garlic cloves, minced
1 tablespoon minced fresh ginger
3 tablespoons red curry paste
6 cups chicken broth
2 carrots, sliced
1/2 cup halved snow peas
1 red pepper, julienned
8 oz. brown rice noodles
14 oz. coconut milk (in a can)
2 tablespoons of fresh lime juice
1/3 cup fresh cilantro diced

Optional Toppings:

sliced avocado
sliced green onions
sriracha sauce

Thai Chicken Noodle Soup

INSTRUCTIONS:

1. Heat a large dutch oven or soup pot to medium high heat. Add in coconut oil. Once melted add red onions, sauté
until translucent, about 3-4 minutes. Next add in the garlic and ginger. Sauté for 30 seconds, until fragrant, stirring the
entire time. Then add in the red curry paste, stir the paste into the aromatics (onion, garlic and ginger) until it thickens,
about 2-3 minutes. Add chicken broth, bring to a boil and reduce to simmer. Add in the shredded chicken.

2. In the meantime bring a medium pot filled with water to a boil. Add brown rice noodles to the pot and cook for 4
minutes. (or whatever your directions say) Remove from pot, drain water and cool the noodles with cold water to stop
the cooking process.

3. Add noodles, carrots, red pepper and snow peas to the chicken broth pot. Scoop about a cup of the broth out of the
pot and add it to a blender or food processor, along with a can of coconut milk. Blend until the mixture looks creamy
and the broth and milk no longer separate. Add the mixture back to the soup pot. Stir and simmer for 5 minutes.

4. Right before you’re about to serve it. Finish the soup with fresh lime juice and fresh cilantro. Stir and serve!

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 INGREDIENTS

Avocado Caprese Chicken Salad

1 boneless skinless chicken breast

salt & pepper to season chicken
1/2 cup of halved fresh mozzarella balls
1 avocado, diced
6 cups of fresh spring mix salad
1/2 cup of halved cherry tomatoes
1/4 cup of fresh diced basil

Balsamic Vinaigrette:
1 garlic clove, minced
1 teaspoon of dry basil
1 tablespoon of dijon mustard
1 tablespoon of lemon juice
1/4 cup of balsamic vinegar
1/4 cup of olive oil
salt & pepper to taste

Avocado Caprese Chicken

INSTRUCTIONS:

1. In a small bowl, mix garlic, dry basil, dijon mustard, lemon juice, balsamic vinegar, salt, and pepper. Slowly add in
olive oil, whisking the entire time until there is no more oil & vinegar separation. Set aside.

2. Heat grill to medium high heat. add seasoned chicken breast to grill and cook for 5-6 minutes per side until there is
no more pink.

3. In a large bowl add spring mix, avocado, cherry tomatoes, fresh basil, fresh mozzarella balls, and sliced grilled
chicken.

4. Serve with balsamic vinaigrette.

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 INGREDIENTS

4 chicken breasts

Homemade Spice Rub:

1 teaspoon of garlic powder

1 teaspoon of ground cumin
1/2 teaspoon of ground coriander
1/2 teaspoon of smoked paprika
1/2 teaspoon of sea salt
1/4 teaspoon of ground black pepper
2 tablespoon of olive oil

My Go-to Grilled Chicken + Spice Rub

INSTRUCTIONS:

1. Preheat grill to medium high heat.

2. In a small bowl, mix garlic powder, cumin, coriander, smoked paprika, sea salt, pepper, and olive oil. Mix until
combined.

3. Rub mixture over both sides of the chicken.

4. Place chicken on grill and grill each side for 4-6 minutes depending on thickness. You just want to make sure there
is no pink in the middle.

5. Serve

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 INGREDIENTS

Chicken Thighs:

2 lbs. Boneless Skinless Chicken Thighs

2 teaspoons garlic powder
1 teaspoon ground cumin
1 teaspoon salt
1/2 teaspoon smoked paprika
1/2 teaspoon ground black pepper
1 tablespoon avocado oil & grape seed oil

Parmesan Garlic Sauce:

3 tablespoons unsalted butter

2 tablespoons olive oil
4 garlic cloves, minced
3 tablespoons grated parmesan + 1 tablespoon
1/4 teaspoon smoked paprika
1/4 teaspoon red pepper flakes
1 tablespoon chopped chives

Skillet Garlic Parmesan Chicken Thighs

INSTRUCTIONS:

1. In a small bowl, add garlic powder, ground cumin, salt, 1/2 teaspoon smoked paprika, and black pepper. Mix the
spices together. Set aside. Pat the chicken thighs dry with a paper towel. Rub chicken thighs with the prepared spice
blend mixture.

2. Heat a large cast iron skillet to medium high heat. Add avocado oil to the pan and then place chicken thighs in the
pan. (you want to hear the sizzle) Sauté on the first side for 5-6 minutes. Flip the chicken, turn the heat down to
medium and cook the chicken for 8-10 minutes. Remove the chicken from the pan and set on a plate.

3. Turn the heat down to low. To the skillet add butter, 2 tablespoons of olive oil, and minced garlic. Using a spoon or a
whisk, scrape all the goodies (the brown bits) off the bottom of the pan. Stir until garlic is fragrant and butter is melted.

4. Add in parmesan cheese, smoked paprika and red pepper flakes. Whisk together. Place the chicken back in the
skillet and let cook for 1-2 minutes. Remove from heat. Spoon sauce over chicken thigh. Garnish with 1 tablespoon of
parmesan cheese and chopped chives

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 Thank you!!
Thank you for you letting me take up a portion of your
kitchen. I’m absolutely honored to have you as part of my
tribe. If you ever have a question or just want to talk don’t
hesitate to shoot me an email at
[email protected] .

This is just a small portion of who I am. I love connecting

with you and sharing more of my heart, life and all the
things on social, more specifically “the gram..” So make
sure you follow me on Instagram for fitness videos, all you're
healthy lifestyle tips, my passions OH and cute babies (a.k.a.
my kiddos).
Love y’all!

Krista