3 Best Chicken Recipes for High Blood Pressure | Must Try!

If you have high blood pressure, you may be looking for ways to lower your numbers and improve your health. One dietary change that can help is to eat more chicken. Chicken is a lean protein that is low in sodium, and it can be prepared in a variety of ways to suit any taste. Here are some delicious chicken recipes that can help you get your blood pressure under control.

Recipe 1: Chicken and Broccoli Stir-Fry:

This healthy stir-fry is packed with nutrients that can help lower blood pressure. The lean protein in chicken will help keep you feeling full, while the broccoli is rich in fiber and antioxidants. You can use any type of chicken you like in this recipe, but white meat is lower in fat and calories.

Ingredients:

  • 1 lb. chicken, cut into bite-sized pieces
  • 2 cups broccoli florets
  • 1 tbsp. olive oil
  • 2 cloves garlic, minced
  • 1/4 cup low-sodium soy sauce
  • 1/4 cup chicken broth
  • 1 tbsp. honey
  • 1/2 tsp. ground ginger
  • 1/4 tsp. red pepper flakes
  • Cooked rice, for serving

Cooking Instructions:

1. In a large skillet or wok, heat the oil over high heat.

2. Add the chicken and broccoli and stir-fry for 3-4 minutes, until the chicken is cooked through.

3. Add the garlic, soy sauce, chicken broth, honey, ginger, and red pepper flakes and continue to stir-fry for another minute.

4. Serve over cooked rice.

Estimate Nutrition Facts per 1/3 Serving of Chicken & Broccoli Stir-Fry [Excluding Rice]

Calories325 Kcal
Fat9.6g
Saturated Fat2g
Cholesterol116mg
Sodium1353mg
Potassium511mg
Carbohydrate12.9g
Fibre0.7g
Protein47.6g
Sugar8.2g

Recipe 2: Chicken and Sweet Potato Stew:

This hearty stew is perfect for a cold winter day. Sweet potatoes are a good source of fiber and antioxidants, while chicken provides lean protein. This stew is also low in sodium and can help you keep your blood pressure under control.

Ingredients:

  • 1 lb. chicken, cut into bite-sized pieces
  • 2 large sweet potatoes, peeled and cubed
  • 1 onion, chopped
  • 2 carrots, peeled and diced
  • 1 celery stalk, diced
  • 1 tbsp. olive oil
  • 1/4 tsp. dried thyme
  • 1/4 tsp. dried rosemary
  • 1/4 tsp. dried sage
  • 1/2 cup low-sodium chicken broth
  • 1 cup water
  • Salt and pepper, to taste

Cooking Instructions:

1. In a large pot or Dutch oven, heat the oil over medium heat.

2. Add the chicken, sweet potatoes, onion, carrots, and celery and cook for 5 minutes, until the vegetables are tender.

3. Add the thyme, rosemary, sage, chicken broth, and water and bring to a boil.

4. Reduce the heat to low and simmer for 30 minutes, until the chicken is cooked through.

5. Season with salt and pepper and serve.

Estimate Nutrition Facts per 1/3 Serving of Chicken and Sweet Potato Stew: 

Calories413 Kcal
Fat9.6g
Saturated Fat2g
Cholesterol116mg
Sodium574mg
Potassium1056mg
Carbohydrate33g
Fibre6g
Protein47.4g
Sugar11.4g

Recipe 3: Chicken and Black Bean Soup:

This soup is a great way to get a dose of protein and fiber. Black beans are a good source of both, and they can help lower blood pressure. This soup is also low in sodium, so it’s a great option if you’re trying to watch your salt intake.

Ingredients:

  • 1 lb. chicken, cut into bite-sized pieces
  • 1 can (15 oz.) black beans, drained and rinsed
  • 1 onion, chopped
  • 2 cloves garlic, minced
  • 1 green bell pepper, diced
  • 1 tbsp. olive oil
  • 1/4 tsp. cumin
  • 1/4 tsp. chili powder
  • 1/2 tsp. dried oregano
  • 1/2 tsp. dried thyme
  • 1/2 cup low-sodium chicken broth
  • 1 cup water
  • Salt and pepper, to taste

Cooking Instructions:

1. Heat the oil in a large skillet over medium heat.

2. Add the chicken, black beans, onion, garlic, and bell pepper and cook for 5 minutes, until the vegetables are tender.

3. Add the cumin, chili powder, oregano, thyme, chicken broth, and water and bring to a boil.

4. Reduce the heat to low and simmer for 30 minutes, until the chicken is cooked through.

5. Season with salt and pepper and serve.

Estimate Nutrition Facts per 1/3 Serving of Chicken and Black Bean Soup

Calories525 Kcal
Fat10.5g
Saturated Fat2.2g
Cholesterol116mg
Sodium506mg
Potassium1394mg
Carbohydrate48.2g
Fibre11.5g
Protein59.2g
Sugar5g

Final Verdict

These chicken recipes are a great way to get started on a healthy diet to lower your blood pressure. So, if you have high blood pressure, you can definitely have a try!

Now, it’s time to have a try! So, bring all the necessary ingredients and start cooking from the list. And if the recipe suits to taste buds, you can follow more recipes from Travis K. Foster’s Blog. 

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