Chicken Recipe For High Blood Pressure

chicken, plate, filet

Of all the meats allowed and encouraged on a heart healthy diet, chicken ranks the highest. This is because chicken is relatively high in potassium – a mineral that can counter the blood pressure increasing tendencies of sodium. Additionally, skinless poultry is lower in fat and high in fiber, both of which help patients of high blood pressure. Therefore, it’s natural that you’d want to look up a chicken recipe for high blood pressure. And we actually have 2 for you!

But before we get down to the recipes, let’s just make it clear that we’ve specifically chosen recipes that are low-sodium, and can be had on the DASH diet. And we have dealt with the specifics of the DASH diet in detail elsewhere.

Now, on to the recipes…

This is possibly one of the easiest recipes we have for you –and it hardly takes much time or effort to prepare. Here are the ingredients you will need:

  • Olive oil – 1 tbsp.
  • Large red onion, sliced into thin pieces – 1
  • Red pepper (cored, deseeded and  sliced thinly) – 1
  • Yellow pepper (cored, deseeded and sliced thinly) – 1
  • Chicken breast (skinned and thinly sliced) – 450grams
  • Paprika – 1/8th tsp.
  • Mild chili powder –1/8th of a tsp.
  • Cumin powder – 1/4th of a tsp.
  • Soft tortillas – 4
  • Lettuce, finely shredded – ½
  • Oregano – 1/4th of tsp.
  • Guacamole (optional)

For the tomato salsa-

  • Red onion (chopped) – 1 small
  • Small Vine-ripened tomatoes (chopped) – 14 oz.
  • Crushed garlic cloves (minced) – 2
  • Fresh coriander (chopped) – a handful
  • Black pepper, freshly ground – a little

Now for the method of preparation, start with the…

Tomato Salsa:

  • Combine the red onion, garlic, coriander and tomatoes in a medium sized bowl.
  • Season with the black pepper.
  • Cover the bowl and let it chill – it will take around 30 minutes for the flavors to develop and pervade through all the ingredients.

Now moving on to the chicken:

  • Heat the oil in a large wok, add the onions and pepper, stir fry for about 3-4 minutes
  • Now add the chicken strips, paprika, chili powder, oregano and cumin and cook for another 5 minutes. The chicken should be well cooked.

As for the tortillas:

Wrap them in a foil paper and warm then in the oven on low heat for about 5 minutes or so.

Finally, to plate:

  • Spoon about a quarter of the chicken slices onto the center of each tortilla
  • Add a generous helping of the salsa and lettuce
  • Roll it and serve warm – you can add the guacamole if you so wish

As you can see, it looks like there’s a lot to do in this preparation – but really it’s quite simple and the entire process doesn’t take much time at all.

And now to move on to another recipe that’s low on sodium, and therefore perfect for people with high blood pressure:

Chicken & Sweet Sour Onions

Source: Flickr

Chicken with sweet and sour onions is a new take on the regular version of sweet and sour chicken. It tastes much better too! And it doesn’t take much time to prepare this dish either…

So let’s take a look at the ingredients:

  • Skinless Chicken breast –4
  • Olive oil – 3 tbsp.
  • Red onions (sliced thinly) – 5
  • Balsamic vinegar – 2 tbsp.
  • Sugar – 1 tbsp.
  • Raisins – 3 ounces
  • Pine nuts (toasted lightly) – 1 ounce
  • Black pepper, freshly ground – to taste
  • Tender broccoli, steamed – for serving (optional)

And now for the method of preparation:

  • Slice the chicken breasts in half – lengthwise.
  • Next, place each piece between 2 sheets of greaseproof paper and beat with a rolling pin till you have flat pieces.
  • Lightly brush the chicken pieces with oil.
  • Heat the remaining 1 and ½ tsp of oil in a non-stick pan. Add the onion and cook on a medium flame for about 30 minutes till they are well cooked. Keep stirring regularly to avoid the onion from getting burnt.
  • Add sugar, balsamic vinegar and raisins and cook for another 10 minutes or so. Season with the pepper.
  • Next place the chicken on a pre-heated griddle pan. Cook on each side for about 2-3 minutes.
  • To plate, place the onions on the plate, and spread the chicken on top, garnish with pine nuts.
  • Serve the entire dish with tender-stem broccoli – if you so feel.

With this we come to the end of our recipes – we have another very good chicken recipe for high blood pressure discussed elsewhere – be sure to look that up too. Chicken being easy to prepare, you can try it in a variety of dishes, and none of them take too long to prepare either. So the next time you try chicken for a meal without causing blood pressure spikes, do give these recipes a try!

Toni Wolf

Love to write and research about health related topics, like to play some competitive games and do some diverse exercises to keep me fit. My goal is to achieve a better income source in the internet while gaining a lot of knowledge. My intentions are usually not evil ;-). This content though on this site is something which is not 100% to trust, since it is not researched that deeply all the time. It is generally based on the knowledge of other sources. Still I want you to enjoy my site and the love I put in my site <3 Keep Healthy and take care of your body and soul <3

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