PDA

View Full Version : Healthy Chicken Recipes!!!



Peaceful28
02-09-2009, 11:00 PM
Healthier/cleaner Chicken Salad

1 lb. boneless skinless chicken breast
1/2 cup mustard
1/2 cup dill relish
1/2 cup scallions, chopped
1 teaspoon dill weed seasoning
1 teaspoon garlic powder
1 teaspoon pepper

--Shred chicken in a food processor and mix in seasonings. The amount of mustard and dill relish can be adjusted to taste.
Tastes great plain, on ezekiel bread or a whole wheat wrap (yummier if you throw in a chopped tomato).

Peaceful28
02-09-2009, 11:10 PM
Try baking it in parchment paper. These are 'baking sheets' that can be found in your grocery store...probably in the same aisle as the aluminum foil or baking supplies.

Preheat oven to 450 degrees.
For each chicken breast grab a 12" x 18" sheet of parchment paper.
Coat lightly with oil of choice....leaving a 2" border.
You can just about add anything to this. Maybe put some type of 'greens' in the center of the paper. Place the chicken on top.
Sprinkle with fresh chopped herbs.
A good combo is-- freshly chopped sage and rosemary.
Add a little chopped plum tomato, a pinch of sea salt and freshly ground black pepper.
Next, drizzle a little oil over the breast. Then fold and seal the edges of the parchment paper with narrow folds...into a "pocket".
Place the packet on a baking sheet and bake for 20 mins or until the packet it puffy and slightly browned.

To serve, transfer contents of packet onto plate and pour the juices over top.
It's nice because you can change the recipe everytime you use it. Trying different spices, herbs and vegetables.

Peaceful28
02-09-2009, 11:12 PM
Chicken Breast with Skin
1-2 Coriander Root
2-3 Garlic Cloves
1/2 Teaspoon Peppercorns
3 Tablespoons Light Soy Sauce
2 Tablespoons Butter
Water
1 Chicken Stock Cube
Preparation


Clean the chicken breast and add the light soy sauce.
Into a mortar, mix the garlic, coriander root, peppercorns and pound until ground up. Add this to the chicken, mix it well together so that the chicken is covered and leave to marinade for 30 minutes.
Put the butter into a pan, fry the chicken in this starting skin side down until the skin is browned, then turn it over and brown the other side. The aim is to just add some flavour, not to cook the chicken.
Place the chicken, water and stock cube in a saucepan, bring to the boil, then turn the heat down to simmer. Simmer until the water has reduced by half.
During the last 10 minutes of cooking you can use this stock to cook side vegetables like baby corn, carrots or mushrooms if you are serving these too.
Remove the chicken, slice, place in a serving bowl with some of the stock and the following sauce.

Ingredients for Sauce


5 Chillies
1 Garlic Clove
1 Teaspoon Sugar
1/2 Teaspoon Salt
1 Tablespoon Dark Soy Sauce
Preparation

1. Mix chillies, garlic, sugar and salt in a mortar and pound it until the mixture is ground up, then add the dark soy sauce.

2. You can spoon this sauce over the chicken, as I’ve done for the photograph, or if some of your guests don’t like spicy chilli, you can serve it as a side sauce.

Saying this chicken is boiled is not the full story, it is first pan fried to get some flavour from the browning, then simmered slowly in a stock, and finally served up with a delicions spicy dark sauce. It’s healthy chicken but with an unhealthy taste!
40

Peaceful28
02-09-2009, 11:13 PM
Serves 4

4 large boneless chicken breast
2 tablespoons minced fresh garlic
2 tablespoons fresh minced thyme
2 tablespoons extra virgin olive oil
1 tablespoon cracked black pepper
zest and juice from one lemon
pinch of salt


Place boneless chicken breast in a shallow glass container breast side up.

Season with thyme, pepper, garlic, oil,lemon (juice and zest), salt and olive oil.
Distribute the seasonings evenly over the chicken breast by rubbing well.

Clean the grill well with a grill brush,once the grill is clean rub with an oiled paper towel.

Heat the grill on high for 5 minutes.

Place the chicken breast skin side down over the hot grill,reduce the heat to medium and grill for 5 minutes.Turn the chicken after the 5 minutes and grill another 5 minutes.
Reduce the heat to medium low and fish cooking the chicken for another 5 minutes.

Cook the chicken breast to an internal temperature of 165 degrees.

This chicken dish is excellent with grilled vegetables and roasted potatoes.

Peaceful28
02-09-2009, 11:15 PM
The most commonly found protein on a bodybuilder's plate is boneless, skinless chicken breast. With the highest protein and lowest fat per portion than any other part of the chicken, it's a great choice of lean protein. While there are plenty of recipes, marinades and cooking methods for preparing chicken, there are times when even chopping up vegetables is too time consuming. These quick flavoring suggestions are suitable for everyday eating and will only require a few things already on hand in most kitchen cabinets.


Tobasco: Tabasco sauce, garlic powder, onion powder, and black pepper

Italian: Add a variety of Italian herbs (rosemary, basil, tarragon, arugula) and/or a few tablespoons of stewed tomatoes


Lemon-Pepper: Use salt-free lemon-pepper seasoning or squeeze real lemon and pepper onto the chicken

Lemon-Dill: Use salt-free lemon-pepper seasoning and dill or squeeze real lemon juice, dill, and pepper onto the chicken.

Vinaigrette:Use 1 tablespoon balsamic vinegar or balsamic dressing per 4 oz.

Spicy Tex Mex: Use prepared salsa or chili powder

Garlic & Pepper: Crushed garlic, garlic powder, or minced garlic (from a jar)and fresh ground pepper

Lemon & Rosemary: Lemon juice, rosemary, and a bit of garlic powder

Peaceful28
02-09-2009, 11:16 PM
2 oz. sun-dried tomatoes (not packed in oil)
1 large onion, sliced
8oz whole baby carrots
3 stalks celery
1 tsp. dried thyme
1/4 tsp. salt
1/8 tsp. black pepper
4 boneless skinless chicken breasts
1/4 cup fat-free chicken broth
2 cups cooked brown rice

1. Slice sun-dried tomatoes and place in the bottom of a slow cooker along with onion, carrots, celery and seasonings.

2. Place the chicken breasts on top of the vegetables and pour the chicken broth overtop.

3.Cover slow cooker and cook on low for 4 to 6 hours, or until chicken is no longer pink and carrots are tender.

--Serve with the rice

Calories -299
total fats- 3g
sat fat- 1g
trans fat -0g
cholest- 68mg
sodium -510mg
total carbs -36g
dietary fiber- 6g
sugars- 8g
protein -32g
iron -3mg

Peaceful28
02-09-2009, 11:17 PM
1/3 cup lemon juice
2 tablespoons olive oil
1 tablespoon chili powder
3 cloves garlic, minced
2 tablespoons mustard
1/2 teaspoon salt
1/8 teaspoon white pepper
4 boneless, skinless chicken breasts

Preparation:
Combine all ingredients except chicken in heavy-duty zip-lock food storage bag. Add chicken; close bag and zip to close. Place in bowl or baking dish and refrigerate for 2-6 hours.
When ready to cook, prepare and preheat grill. Cook chicken for 12-17 minutes, turning once and brushing frequently with marinade, until chicken is thoroughly cooked. Discard remaining marinade. Serves 4

Peaceful28
02-09-2009, 11:18 PM
Ingredients:

- 2 lbs of chicken breast cut into bite sized cubes
- EVOO
- 2 cups rice
- one small onion chopped
- one red pepper
- small jar of green olives
- packet of Sazon Goya
- Garlic powder

In a pan, brown the chicken breast which has been sprinkled with garlic powder in some evoo until nearly cooked through. You may need to do in stages. Set aside

Cook the rice per the instructions. While rice is cooking, saute the onions and peppers until soft. When soft, mix into the rice along with the packet of Sazon Goya and continue cooking the rice. When the rice is nearly done, add the olives and chicken and cook until rice and the chicken is fully cooked. This should be timed so it's only another 5 minutes or so.

This usually gives me about 5 servings.

Peaceful28
02-09-2009, 11:19 PM
Mustard Roasted Chicken
(makes 4 servings)

1/4 cup Dijon mustard
1 Tbs. fresh parsley, chopped
4 lbs. chicken breast halves
1/4 tsp. paprika
Directions:

Preheat oven to 425°F.
Combine mustard and parsley in a bowl.
Arrange chicken breasts, skin-side up, in a shallow baking pan.
Brush with mustard mixture. Sprinkle with paprika.
Bake 30 minutes, or until cooked throughout.
Nutritional Information (Per Serving):

Calories: 569
Fat: 12.8g
Carbohydrates: 1.1g
Cholesterol: 288mg
Sodium: 447mg
Protein: 106.1g
Fiber: 0.1g

TigerUpperCut
02-10-2009, 09:55 AM
i just put a ton of mrs. dash on mine and bake in the oven at 325degrees for a hour and they taste great!

wnybodybuildingfan
02-10-2009, 07:29 PM
Mustard Roasted Chicken
(makes 4 servings)

1/4 cup Dijon mustard
1 Tbs. fresh parsley, chopped
4 lbs. chicken breast halves
1/4 tsp. paprika
Directions:

Preheat oven to 425°F.
Combine mustard and parsley in a bowl.
Arrange chicken breasts, skin-side up, in a shallow baking pan.
Brush with mustard mixture. Sprinkle with paprika.
Bake 30 minutes, or until cooked throughout.
Nutritional Information (Per Serving):

Calories: 569
Fat: 12.8g
Carbohydrates: 1.1g
Cholesterol: 288mg
Sodium: 447mg
Protein: 106.1g
Fiber: 0.1g

Excellent recipes! Thanks for sharing.

bigdaddyd
02-15-2009, 10:22 PM
awesome recipes, keep'em coming please...I eat chicken 6 days a week for petes sake! LOL

Razer
02-16-2009, 03:38 AM
This is a much needed post! Never can have enough healthy chicken recipes! Thank you Peaceful28.

needtogetaas
03-04-2009, 10:05 AM
Avocado Topped chicken
Ingredients:
1/4 cup extra virgin olive oil
2 tablespoons fresh lime juice
1 teaspoon dried Cilantro Leaves
3/4 teaspoon salt
1/4 teaspoon Garlic Powder
1/8 teaspoon crushed red pepper
4 boneless skinless chicken breasts tenderized
1/4 teaspoon crushed Paprika
3/4 cup finely chopped tomatoes
1 medium avocado, peeled, seeded and diced
Directions:
1. Whisk oil, lime juice, cilantro, salt, garlic powder and red pepper in medium bowl until well blended. Place chicken in large reseal able plastic bag or dish. Spoon 1/2 of the oil mixture over chicken and turn it to coat well. Set aside remaining oil mixture.
2. Refrigerate chicken 20 minutes or longer for extra flavor. Remove chicken from marinade. Discard any remaining marinade.
3. Add tomatoes and avocado to saved oil mixture, toss. Set aside.
4. Preheat broiler. Place chicken breasts on broiler rack in pan coated with cooking spray. Broil 5-7 minutes; turn, sprinkle with paprika. Broil 5-7 minutes longer or until desired doneness. Serve chicken breast with avocado mixture.

needtogetaas
03-04-2009, 10:05 AM
Chicken & Dumplings low carb

Ingredients:
3 1/2 cups chicken stock (low sodium if you like)
1 1/2 cups water
1/4 cup butter
1/4 cup finely chopped onion
1/4 cup finely chopped carrot
1/2 cup finely chopped celery
1 clove garlic, chopped
Pinch of sage (optional)
1 tsp basil
1 tsp garlic
Salt and pepper to taste
5 slices American cheese (low fat or no fat if you like)
2 large boneless, skinless chicken breasts, cut into bite sized pieces
For the dumplings:
1 can Keto low-carb bread mix (remove the yeast pack, don't need it)
2 eggs
1/2 cup heavy cream
1 cup water
Directions:
Sauté the veggies in butter in a heavy soup pot until they begin to soften. Add stock, water, seasonings and stir. Add the chicken and bring to a simmer. Cover and continue to simmer until the veggies are tender and the chicken is cooked throughout (about 20 minutes). Add the cheese slices and stir to blend as they melt.

Mix the bread mix, water, cream and eggs into stiff dough. Drop by spoonfuls into the simmering broth. Cover and simmer for fifteen minutes. Remove cover and continue cooking for five more minutes. Serve garnished with grated cheese.
Carbs Per Serving: about 11 each.

needtogetaas
03-04-2009, 10:06 AM
Mexican yard bird.
Ingredients:
4 fresh plum tomatoes diced
2 fresh chili peppers diced
1 small can whole kernel corn not drained.
1/4 cup low sodium chicken broth
1 tablespoon vegetable oil
1 (15 ounce) can black beans, rinsed and drained
1 pinch ground cumin
4 skinless, boneless chicken breast halves
Directions:
In a large skillet, heat oil over medium high heat.
Brown the chicken breasts on both of the sides.
Add tomatoes with green chili peppers, chicken broth, beans and corn.
Mix lightly Reduce heat and let simmer for 25 to 30 minutes or until chicken is
cooked through and juices run clear. Add a dash of cumin and serve.

needtogetaas
03-04-2009, 10:22 AM
Chicken Divan low fat
This is a nice twist on chicken divan making it tasty yet still healthy.
Ingredients:
2 (10 ounce) packages frozen broccoli, cooked but firm
4 chicken breast halves, cooked and cut into small pieces
1 (10 3/4 ounce) can 98% fat-free cream of chicken soup
1/2 cup fat-free mayonnaise
1-2 tablespoon lemon juice
1/2 teaspoon curry powder
1 cup shredded fat-free cheddar cheese
1 wheat germ mixed with 1/2 table spoon each of basil, garlic, pepper, and a pinch of salt to make a bread crumb mix.
1 tablespoon low fat yogurt butter.
Directions:
1. Preheat oven to 350°F.
2. Arrange cooked broccoli in greased 7x11 or 9x13 in pan with crowns facing the edges of the pan.
3. Place chicken on top.
4. In a small bowl, combine soup, mayo, lemon juice, and curry powder and pour on top of chicken.
5. Sprinkle with cheese.
6. Combine bread crumbs mix and melted low fat yogurt butter and sprinkle all over.
7. Bake 30 minute.

indianamonster1986
03-04-2009, 10:31 AM
No wonder why John likes chicken.

robert da strongman
03-09-2009, 07:12 PM
here is what i tried today...

2lbs boneless, skinless chicken breast
black pepper
paprika
curry powder
juice of 1 grapefruit
olive oil

marinate for 2 hours
bake for 1 hour at 375 degrees

John Romano
03-18-2009, 11:41 PM
LOW FAT GRILLED CHICKEN CEASER

1 clove garlic, peeled
1- tsp. salt
3- anchovy filets
2- TBS extra virgin olive oil
1 – TBS balsamic vinegar
Juice of half a lime
1/2 tsp. Dijon mustard
2 – heads of Romaine lettuce, outer leaves removed, cleaned and chopped
2 TBS grated Parmesan cheese
4 – grilled chicken breasts


Split the garlic clove down the middle and remove the little sprout which extends from the center out to the stem and smash the clove with the broad side of a knife. In a salad bowel, combine the smashed garlic clove and the salt. Using the back of spoon, grind the garlic into the slat until the garlic is a smooth paste. Add the anchovies and continue the same until those are pulverized as well. Add the olive oil, vinegar, lime juice, and the mustard. Using a wire whisk, combine the ingredients until all are incorporated. Add the lettuce and the Parmesan cheese and toss well. Divide into 4 salad bowels and top with a sliced grilled chicken breast.

This recipe makes 4 servings each containing:

Calories: 226
Protein: 26g
Carbohydrates: 7g
Fat: 10g



LOW FAT CHICKEN NACHOS

1/2 bag baked, no oil tortilla chips
1/2 can fat free refried Mexican beans
2 grilled chicken breasts, boneless, skinless, cut into small dice
1 cup - fat free cheddar cheese, shredded
1/4 cup - sliced chilies
1/4 cup - fat free sour cream

Spread half of the beans in a thin layer over the bottom of a large oven proof plate. Spread half of the chicken, half the remaining beans, half of the cheese, and half of the chilies evenly over the chips. Pile on the remaining chips and distribute the remaining ingredients on top of the chips. Bake in a 400 degree oven for twenty minutes or until the cheese has melted and begins to brown. Remove from the oven and spoon the sour cream on top.

This recipe makes four servings each containing:

Calories: 200
Protein: 18g
Carbohydrates: 30g
Fat: 3g


Eat to Win Recipes
3/18/09

ZUCCHINI ITALIANO

Yield: 6 Servings

4 cups sliced (1/4-inch thick) zucchini
2 teaspoons dried minced garlic
1 28-ounce can tomatoes, drained and chopped
_ cup low sodium tomato sauce
_ teaspoon pepper
1 teaspoon dried oregano
2 tablespoons finely chopped fresh parsley
3 tablespoons grated Parmesan cheese (or soy substitute)


Preheat oven to 350 degrees. Coat a 13- by 9- inch baking dish with olive oil cooking spray. Arrange zucchini in dish.

Coat a nonstick frying pan with olive oil cooking spray. Place remaining ingredients except Parmesan in pan. Cook over medium high heat for 20 minutes, stirring occasionally.

Pour sauce over zucchini. Sprinkle with Parmesan cheese. Bake for 30 minutes or until zucchini is tender.


NUTRITIONAL BREAKDOWN PER SERVING

Calories: 58
Protein: 3.3g
Sodium: 163mg
Carbohydrate: 10.1g
Fat: 1.3g
Cholesterol: 2mg



CHICKEN CACCIATORE

4 skinned chicken breast halves (2 pounds total)
pepper to taste
1 medium-size onion, sliced into _-inch rings
1 teaspoon dried minced garlic (or 2 fresh cloves minced)
1 28-ounce can tomatoes, drained and chopped
1 14_ ounce can low-sodium tomato sauce
_ teaspoon dried basil
_ teaspoon dried oregano
1 teaspoon tamari soy sauce
1 pound linguine, cooked according to package instructions

Coat a large nonstick frying pan with olive oil cooking spray. Sprinkle chicken breasts with pepper and brown in frying pan over medium heat. Remove from pan and set aside.

Re-coat the pan with cooking spray. Add onion and garlic and cook until browned. Add remaining ingredients except linguine. Cook for 5 to 7 minutes.

Return chicken to the pan, cover and simmer for 20 to 30 minutes or until chicken is no longer pink in the center.

Arrange linguine on a serving platter. Spoon chicken breasts and sauce over linguine.


NUTRITIONAL BREAKDOWN PER SERVING

Calories: 606
Protein: 40.6g
Sodium: 279mg
Carbohydrate: 100.6g
Fat: 4.1
Cholesterol: 78mg

John Romano
03-18-2009, 11:43 PM
LOW FAT FRIED CHICKEN

1/2 - cup all purpose flour
1/2 - cup corn flakes, crumbled to the consistency of uncooked instant oatmeal
2 Tbs. - corn starch
1 tsp. - Lawry’s season salt
1/2 tsp. - black pepper
1 tsp. - dried parsley
1 - egg white beaten with 1/4 cup water
4 - skinless, boneless chicken breasts
2 Tbs. - corn oil*

Preheat the oven to 375 degrees. Combine the flour, corn flake crumbs, corn starch, season salt, black pepper, and parsley in a large Zip Lock bag and mix well by sealing the bag and shaking it. Dip the chicken breasts in the egg white mixture, one at a time, making sure they are completely coated. Open the Zip Lock bag and lay each coated breast inside on top of the coating mixture. Once the last breast is added, seal the bag and shake the breasts until well coated with the mixture, and set aside.

Spray a cookie sheet with non-stick cooking spray and divide one tablespoon of cooking oil into four little puddles on the pan. Using a finger, smear the oil around until each puddle is about the size of a chicken breast but not touching each other. Remove the chicken breasts from the bag after giving them another shake and place one on each oiled spot on the pan. Bake the chicken for fifteen minutes or until the bottom is crisp. Lift the chicken off the pan with a spatula onto a plate. Re-oil their respective spots on the pan with the remaining tablespoon of oil and return the breasts to the pan, uncooked side down. return the pan to the oven and bake for another fifteen to twenty minutes or until the breasts are crisp on both sides.

Each breast contains approximately:

Calories: 230
Protein: 35g
Carbohydrates: 15g
Fat: 5g (as consumed)

*The oil is only used to crisp the coating, although some of it soaks into the coating, the majority is left on the pan. Also, bear in mind that the finished product is not going to look or taste like your Aunt Kizzy’s southern fried chicken, but it should be crisp, juicy, and taste a whole lot better than a skinned breast.


Low Fat Chicken Chimichangas

4 - light flour tortillas
2 - grilled chicken breasts, bones and skin removed, cut into small pieces
1 cup – cooked rice
1 cup - fat free beans
1 cup - tomato salsa
5 oz, - fat free cheddar cheese, shredded
1/4 cup - fat free sour cream

Lay the tortillas out on your counter top and evenly distribute the chicken pieces in a line down the center of each tortilla. Add a quarter cup of beans, rice and two tablespoons of salsa. Sprinkle one once of cheese over the filling and roll the tortilla by first folding in the right and left sides and then rolling it up from the bottom away from you. Turn seam side down and lay them in a baking dish. Spoon the remaining salsa over each chimichanga and sprinkle with the remaining cheese. Bake in a 350 degree oven for about twenty minutes or until the cheese is melted and starts to brown. Remove from the oven and top with sour cream.

This recipe makes two servings each containing:

Calories: 480
Protein: 30g
Carbohydrates: 45g
Fat: 5g

Peaceful28
03-19-2009, 08:09 PM
LOW FAT GRILLED CHICKEN CEASER



Great additions! I am so happy you love cooking! :D That's so hot!

plasteredcat
03-21-2009, 10:26 PM
some good eats ... i wish i could afford a cook!

GatorPump
04-10-2009, 10:44 AM
Wow, all these recipes look great. I'm going to have to print out the whole page.

For my addition if you want a healthier meatloaf recipe, just substitute the ground beef with ground chicken. It's delicious and a lot moister.

:peace:

"Rodz"
04-11-2009, 02:08 AM
love the low fat fried chicken

Peaceful28
04-11-2009, 02:46 PM
INGREDIENTS

Cooking spray
3 lb boneless, skinless chicken breast, chopped into 2 inch cubes
2 lb red potatoes, chopped into 2 inch cubes
1 1/2 cups chopped Roma tomatoes
1 bunch asparagus, trimmed and cut into 1 inch pieces
3/4 cup fresh basil, chopped
8 cloves garlic, thinly sliced
3 tbsp olive oil
1 tsp chopped fresh rosemary
Ground pepper to taste

METHOD:
Preheat oven to 400°F and spray a baking dish with cooking spray. Add chicken, potatoes, tomatoes, asparagus, basil, garlic and olive oil. Sprinkle with rosemary. Add pepper if desired. Bake for 20 to 30 minutes, turning occasionally until tender. Serve.


YIELD:
Makes 8 servings

NUTRIENTS PER SERVING:
Calories: 426
Fat: 16g
Carbs: 30g
Protein: 40g
Fiber: 1g

Peaceful28
04-11-2009, 02:48 PM
Balsamic Roast Chicken

Ingredients
1 - 5 to 6 lb. Roasting Chicken
2 Tbsp. Chopped Rosemary
2 Tbsp. Salt
3 Cloves chopped garlic
Pepper
1 Red Onion, Chopped
1/4 cup Balsamic Vinegar
1/4 cup Red Wine

Heat oven to 350. Clean chicken - remove neck, giblets, and liver. Rinse bird and pat dry.

Rub the rosemary, garlic, salt and pepper on the outside of the bird. Let sit for about an hour. Actually you can do this up to 24 hours in advance so the flavors take hold. Cover and place chicken in the refrigerator.

Sprinkle the bottom of the roasting pan with the chopped onions. Then place the chicken on top of the onions. Pour the balsamic vinegar and the wine over the chicken. Roast in the oven for approximately 2 hours (or 20 minutes per pound). Carve the chicken and serve with the balsamic and onion mixture from the bottom of the pan.

Peaceful28
04-11-2009, 02:49 PM
Honey Mustard Chicken

Ingredients
4 boneless, Skinless Chicken Breast (about 1 ¼ lbs.)
1 tsp. Paprika
8 thin lemon slices
¼ C honey
¼ C spicy brown mustard
1 tsp. dried onion
1 tsp. lemon juice
½ tsp. curry

Preheat oven to 375 f. Line a 9x13 baking dish with foil and spray with vegetable spray. Sprinkle breast with paprika and put a single layer in the dish. Bake for 30 minutes.

Meanwhile, mix the next five ingredients and microwave on high for two minutes. Spread this mixture on the chicken and bake for an additional 10 to 15 minutes until chicken is done.

Peaceful28
04-11-2009, 02:50 PM
Chicken Cacciatore

2 lbs boneless skinless chicken breast
1 28 oz can crushed tomato
1 chopped onion
1 chopped green pepper
3 pressed garlic cloves
1/4 t. thyme
3/4 t. salt sustitute
1/2 t. oregano
1 T. parsley
Dash of pepper
Cooking spray

Spray pan with cooking spray and heat. Brown chicken and set aside. Add chopped onion, green pepper and garlic. Cook until the onion is tender; about 5 minutes. Add crushed tomatoes, parsley, oregano, thyme, salt and pepper. Cook over low for 15 minutes; stirring occasionally. Add browned chicken, cover and cook on low for 45 minutes. Uncover and cook an additional 15 minutes. Serve. Top on brown rice if desired.

Peaceful28
04-11-2009, 03:58 PM
Almond-Crusted Chicken Fingers

1. Canola oil cooking spray
2. 1/2 cup sliced almonds
3. 1/4 cup whole-wheat flour
4. 1 1/2 teaspoons paprika
5. 1/2 teaspoon garlic powder
6. 1/2 teaspoon dry mustard
7. 1/4 teaspoon salt
8. 1/8 teaspoon freshly ground pepper
9. 1 1/2 teaspoons extra-virgin olive oil
10. 4 egg whites
11. 1 pound chicken tenders

Per Serving
• Calories: 260 kcal
• Carbohydrates: 8 g
• Dietary Fiber: 2 g
• Fat: 10 g
• Protein: 30 g
• Sugars: 0 g

1. Preheat oven to 475 degrees F. Set a wire rack on a foil-lined baking sheet and coat with cooking spray.
2. Place almonds, flour, paprika, garlic powder, dry mustard, salt and pepper in a food processor; process until the almonds are finely chopped and the paprika is mixed throughout, about 1 minute. With the motor running, drizzle in oil; process until combined. Transfer the mixture to a shallow dish.
3. Whisk egg whites in a second shallow dish. Add chicken tenders and turn to coat. Transfer each tender to the almond mixture; turn to coat evenly. (Discard any remaining egg white and almond mixture.) Place the tenders on the prepared rack and coat with cooking spray; turn and spray the other side.
4. Bake the chicken fingers until golden brown, crispy and no longer pink in the center, 20 to 25 minutes.
Yield: 4 servings

Peaceful28
04-11-2009, 04:20 PM
½ cup low-sodium chicken stock
½ tsp fresh minced garlic
Ground pepper, to taste
½ onion, chopped
4 oz boneless skinless chicken breast
8 oz can crushed tomatoes
1 tsp balsamic vinegar
1 tsp fresh sage
½ cup steamed brown rice
½ cup steamed mixed vegetables

1. Heat chicken stock in a saucepan. Add garlic, pepper and onion and simmer for about 5 minutes.

2. Add chicken and simmer until chicken is golden on all sides.

3. Stir in tomatoes, vinegar and sage. Cover partially and simmer over medium heat, stirring occasionally for 20 minutes. Thicken sauce by simmering uncovered. Serve with rice and vegetables.

Nutrients per serving:
Calories: 440, Total Fats: 6 g, Saturated Fat: 2 g, Trans Fat: 0 g, Cholesterol: 95 mg, Sodium: 330 mg, Total Carbohydrates: 38 g, Dietary Fiber: 5 g, Sugars: 9 g, Protein: 44 g, Iron 4 mg

Peaceful28
04-11-2009, 04:21 PM
1 tbsp low-sodium soy sauce
2 tbsp red wine vinegar
½ cup unsweetened orange juice
½ tsp rosemary
1 clove minced garlic
Ground pepper, to taste
4 oz boneless skinless chicken breast
1 cup mushrooms
1 cup cherry tomatoes
1 cup steamed brown rice

1. In a large bowl, mix soy sauce, vinegar, orange juice and seasonings until well blended.

2. Chop chicken into chunks, add to bowl and set aside to marinate for a least 1 hour.

3. Alternate chicken and vegetables on skewers. Grill for about 25 minutes and serve with steamed rice.

Nutrients per serving:
Calories: 260, Total Fat: 4 g, Saturated Fat: 1 g, Trans Fat: 0 g, Cholesterol: 50 mg, Sodium: 350 mg, Total Carbohydrates: 34 g, Dietary Fiber: 3 g, Sugars: 8 g, Protein: 23 g, Iron 2 mg

Peaceful28
04-11-2009, 04:41 PM
Sesame Chicken

4, 4 oz boneless, skinless chicken breast
2 tbsp low-sodium soy sauce
1 tbsp smooth peanut butter
2 tsp sesame oil
Juice from 1/2 lime
4 tbsp unbleached flour
3 tbsp sesame seeds
1/8 tsp four-blend pepper
Canola oil cooking spray


INSTRUCTIONS:

1. Preheat oven to 450 degrees Fahrenheit.
2. In a food processor or blender, combine soy sauce, peanut butter, oil, and lime juice. Blend until peanut butter is thoroughly mixed with the other ingredients and then pour onto a plate.
3. On another plate, mix the flour sesame seeds and pepper,
4. Coat each piece of chicken in the peanut butter mixture. Then coat the breasts in the flour mixture.
5. Place chicken onto a non-stick cookie sheet sprayed with canola oil. Then spray each breast with oil until covered.
6. Finally cook the chicken for 20 minutes, or until it is cooked through.

Serving suggestions: Place chicken on a mixture of brown rice (half cup) and Bush’s Pinto Beans (quarter of a cup).


NUTRITIONAL VALUE:

Calories: 310
Fat: 11.9 g
Protein: 38.8 g
Carbs: 8.4 g

Makes 4 Servings

Sensei
04-14-2009, 11:45 PM
Thai Chicken
This is a pretty simple recipe:
Grill 1 serving of Grilled Chicken to your liking, I just use some salt & pepper to season
While Grilling is seperate bowl Mix:
1-2 TBS Natty Peanut Butter
Dash of Garlic Powder
Dash of Crushed Red Pepper(dont have to include if u dont like the spice)
2-3 teaspoons of low sodium soy sauce
Packet of stevia (optional)
1-2 TBS of Water(water should be same amount of PB used)
Mix all ingredients together & microwave for 30-45 Seconds
Then spread on top of your cooked Chicken Breast

Only Carbs & Fat in this recipe come from how much PB you use!

Peaceful28
05-03-2009, 10:53 PM
1 small onion, finely chopped
1 cup carrot, chopped
½ cup celery, chopped
1 cup mushrooms, chopped
1 garlic clove, chopped
½ cup shelled edamame
1 15-oz can black beans
½ cup corn (I just use frozen, but you can use fresh or canned)
2 fresh tomatoes, diced
1 can stewed tomatoes
2 15-oz cans low-sodium, fat-free chicken broth
1 ½ cups water
½ tsp pepper
½ tsp seafood seasoning
3 boneless, skinless chicken breasts


INSTRUCTIONS:

Slow cooker:
1. Place all ingredients except for chicken in a slow cooker, stirring to blend. Lay chicken on top and push down slightly to cover with soup. Cook for 5 hours on low heat.

2. Remove chicken from soup. Let chicken cool slightly, then shred. Stir back into the soup and continue to cook 1 hour.

Stove top:
1. Sauté onions, carrots, celery and garlic in 2 tbsp olive oil in a Dutch oven for 5 minutes. Add remaining ingredients except for chicken and simmer until veggies are tender.

2. Add cooked, diced chicken to soup and simmer until chicken is heated through.


NUTRIENTS PER SERVING:
Calories: 160, Total Fats: 2 g, Saturated Fat: 0 g, Trans Fat: 0 g, Cholesterol: 25 mg, Sodium: 200 mg, Total Carbohydrates: 19 g, Dietary Fiber: 5 g, Sugars: 3 g, Protein: 17 g, Iron: 2 mg

Sphinx
05-04-2009, 12:27 PM
Thanks for the recipes, gonna try one soon

Peaceful28
05-27-2009, 11:42 PM
6 split chicken breasts, skinned, all visible fat removed
2 tbsp oil
1 clove garlic, minced
1 medium onion, chopped
2 tbsp green bell pepper
4 fresh tomatoes, peeled and chopped
¼ cup dry white table wine
¼ tsp rosemary
1 bay leaf
¼ tsp basil
1/8 tsp fresh ground black pepper


INSTRUCTIONS:

Rinse chicken and pat dry. Set aside. Heat oil and garlic in a large non-stick skillet over medium-high heat. Add chicken and brown. Remove chicken and set aside. Add onion and green pepper to skillet until tender. Drain fat and return chicken to skillet. Add remaining ingredients. Cover and simmer over low heat for 30 minutes or until chicken is tender. Remove bay leaf before serving.


16952

Peaceful28
06-25-2009, 09:34 PM
• 2 tsp ground fennel seeds
• 1 tsp sea salt
• ½ tsp freshly ground black pepper
• ½ tsp red pepper flakes
• 4 6-oz boneless, skinless chicken breasts
• 16 small carrots, peeled
• 3½ cups marsala or low-sodium chicken broth
• 8 pieces dried porcini mushrooms
• 2 shallots, thinly sliced
• 4 cloves garlic, smashed
• Vegetable oil cooking spray
• 4 tbsp nonfat yogurt
• 4 sprigs fresh rosemary

Mix fennel seeds, salt, pepper and red pepper flakes in a bowl. Sprinkle spice mixture over chicken and set aside.
Boil carrots for about 4 minutes and remove; dry on a paper towel and set aside.
Bring marsala to a low boil in a small saucepan over medium heat. Add mushrooms, shallots and garlic.

Season with more salt and pepper. Simmer until sauce reduces, about 20 minutes. Discard garlic and set sauce aside.
Coat grill with cooking spray and grill chicken for 4 to 6 minutes on each side or until cooked through.
Grill carrots for about 5 minutes, rotating until charred.

Return sauce to stove; bring to a simmer, remove from heat and whisk in yogurt. Divide carrots among 4 plates
and top each with chicken, sauce and a sprig of rosemary.

Serves 4

CALORIES: 338
FAT: 7 g
CARB: 28 g
PROTEIN: 43 g

Peaceful28
06-30-2009, 10:33 PM
5 to 6 yams (depending on size)
1 tbsp olive oil
1 yellow or white onion, chopped
1½ lb lean ground chicken
3 cloves garlic, minced
4 oz mushrooms, sliced
2 carrots, sliced
2 stalks celery, sliced


INSTRUCTIONS:

1. Peel yams and cut into small pieces. Bring to a boil on stovetop and let simmer 20 minutes or until soft. Mash with a hand mixer or hand masher and set aside.

2. Pre-heat oven to 350 degrees. Heat olive oil in frying pan. Add onion and sauté about 3 minutes. Add ground chicken and garlic. Once chicken is almost cooked through, add mushrooms, carrots, celery and sauté until the chicken is fully cooked. In a deep baking dish, layer the chicken mixture on the bottom, cover with a thin layer of mashed yams, then another layer of chicken and top with the remaining yams. Bake for about 20 minutes, then broil for 5 minutes. Let cool 5 to 10 minutes and serve.


NUTRIENTS PER SERVING:
Calories: 390, Total Fats: 13 g, Saturated Fat: 3 g, Trans Fat: 0 g, Cholesterol: 75 mg, Sodium: 75 mg, Total Carbohydrates: 48 g, Dietary Fiber: 8 g, Sugars: 16 g, Protein: 22 g, Iron: 2 mg

Biggie973
07-10-2009, 08:08 AM
Italian Stuffed Pockets

Ingredients:
1 whole wheat pita
6 oz. chicken breast
1/4 cup low-fat ricotta cheese
1/2 cup marinara sauce
1/4 cup mushrooms, sliced
1/4 cup onions, chopped

Directions:
Grill chicken (5 minutes each side) or bake (30 minutes at 350 F.) & cut into bite-sized chunks. Mix all ingredients in a bowl. Slice into the pita & gently pull apart the opening. Fill the pocket with chicken mixture. Microwave for 45-60 seconds, or until warm. Top with a bit of sauce & some grated Parmesan cheese for a homemade hot pocket!

Nutrition Facts: Serves One
550 calories, 69g protein, 41g carbs, 12g fat, 6g fiber.

Biggie973
07-10-2009, 08:13 AM
Chicken Stir-Fry

Ingredients:
6 oz. chicken breast
1 cup brown rice, cooked
2 tbsp. olive or mac oil
1 tsp. chili-sesame oil
1 cup frozen stir-fry veggies
1 tsp. seasoning salt

Directions:
In a large skillet over medium-high heat, brown chicken in the chili-sesame & olive or mac oil. Add vegetables & cook for another 3 minutes. Add the rice & seasoning salt & stir-fry over high heat for 3-4 minutes

Nutrition Facts: Serve One
650 calories, 60g protein, 50g carbs, 27g fat, 6g fiber

Biggie973
07-10-2009, 08:20 AM
BBQ Chicken Pizza

Ingredients:
1 large whole grain tortilla
3 tbsp. BBQ sauce
1/2 cup reduced-fat mozzarella cheese
1 thin slice of onion
2 oz. thinly sliced, cooked chicken breast

Directions:
Lightly coat both sides of the tortilla with nonfat cooking spray. In a large skillet over medium-high heat, brown each side for about one minute. Remove tortilla from skillet & layer with BBQ sauce, cheese, onion & chicken. Place in microwave for 30-60 seconds or bake in the oven at 375 F for 5 minutes.

Nutrition Facts: Serves One
430 calories, 38g protein, 34g carbs, 12g fat

thesamewords
07-10-2009, 02:07 PM
I love my slow cooker but the chicken falls apart if you leave it in there to long. Im a thigh guy.

Biggie973
07-13-2009, 08:16 AM
Chicken Enchiladas

Ingredients:
1 chicken bouillon cube
4 cups water
4 6-oz. chicken breasts
1 10.75-oz. can reduced-fat cream of chicken soup
1/2 cup fat-free sour cream
1 small can green chilies, diced
1/2 cup reduced-fat cheese, shredded, divided
1 can green chili enchilada sauce, divided
12 6-inch corn or whole wheat tortillas

Directions:
Preheat oven to 350 F. In a large pot over high heat, bring water to a boil. Dissolve chicken bouillon cube in boiling water. Add chicken breasts & continue to boil for 25-30 minutes. Remove chicken to plate. Cover & let cool. In a large bowl, combine 1 cup of the remaining chicken bouillon water, cream of chicken soup, sour cream, green chilies, 1/4 cup of cheese, & enchilada sauce (reserving 1/2 cup). Shred chicken with a fork & add to large bowl, mixing well. Roll chicken mixture into corn or whole wheat tortillas. Pour remaining enchilada sauce over rolled enchiladas & sprinkle with remaining cheese. Bake for 15 minutes, or until cheese is melted. You can also layer everything together, lasagna style, & microwave it for 5 minutes.

Nutrition Facts: Serves 6, per serving
315 calories, 37g protein, 29g carbs, 5g fat, 4g fiber.

Biggie973
07-14-2009, 08:05 AM
Grilled Lemon Chicken

Ingredients:
4 bone-in chicken breasts (large size)
Marinade:
1/4 cup fresh lemon juice
1/4 cup olive or mac oil
1 tbsp. fresh chopped thyme leaves
1 tsp. salt

Directions:
Combine marinade ingredients in a large Ziploc bag. Add chicken & refrigerate for one hour. Grill over medium heat, with the bone down, until chicken is no longer pink inside & the juice runs clear. Serve with your choice of healthy side dish, such as steamed green beans & brown rice pilaf.

Nutrition Facts: Serves Four, per serving
650 calories, 60g protein, 50g carbs, 27g, 6g fiber

Biggie973
07-14-2009, 08:14 AM
Chicken Bites

Ingredients:
16 oz. boneless, skinless chicken breasts, diced
2 egg whites, lightly beaten
2 tsp. Mrs. Dash seasoning
2/3 cup reduced-fat Ritz crackers, crushed

Directions:
Preheat oven to 450 F. Combine crushed Ritz crackers & seasoning in a Ziploc bag & shake well. Place diced chicken pieces in a bowl & throughly coat with the egg whites. Put chicken, a few pieces at a time, into the Ziploc bag & shake to coat evenly with cracker seasoning mixture. Place coated chicken in a single layer on a cookie sheet sprayed with nonstick cooking spray. Bake 7-9 minutes, or until chicken is no longer pink.

Nutrition Facts: Serves Four, per serving
191 calories, 29g protein, 13g carbs, 2g fat

Biggie973
08-07-2009, 08:15 AM
Baked Chicken Cacciatore
Ingredients:

1 lb. skinless chicken breast, cut in bite-size chunks
1 cup chopped onion
4 cloves garlic, minced
2 cups canned crushed tomatoes
1 tsp. oregano
1 tsp. basil
2 cups tomato puree

Directions:
Place chicken pieces in a lightly oiled baking pan. Bake 30 minutes at 350 degrees F, then add onion & garlic, stirring to combine. Bake 15 minutes more. Mix in canned crushed tomatoes, oregano & basil, then turn chicken pieces. Cover with tomato puree & return pan to oven. Bake an additional 30 minutes or until chicken is tender.

Nutritional Facts: (per serving)
212 calories, 30g protein, 18g carbs, 2g fat, 4g fiber.

Ironguru
08-08-2009, 04:36 PM
Chicken Breast Supreme with Fennel and bean salad
Gordon gets the Glasgow Rangers eating healthily with this chicken and fennel recipe from the F Word kitchen

Serves 4

Ingredients
4 chicken breast supreme, bone in, skin on
2 sprigs fresh rosemary
1 garlic clove, lightly crushed
3 sprigs fresh thyme
1pt chicken or vegetable stock
Olive oil
Sea salt and freshly ground black pepper
For the haricot bean salad:
300g tinned haricot beans, drained
300g baby spinach leaves, washed
180g black olives in oil, (drained weight)
2 tbsp chopped basil
100ml extra virgin olive oil
1 tbsp balsamic vinegar
1 tbsp Dijon mustard
For the roast fennel:
2 large fennel bulbs, trimmed and outer layers removed
Balsamic vinegar, to drizzle
Method: How to make poached and sautéed chicken breast supreme
1. Preheat the oven to 200˚C.

2. Cut the fennel bulb into sixths (or quarters if the bulbs are small). Place on a non-stick baking tray, lined with foil and drizzle over a little olive oil followed by an equal amount of balsamic vinegar. Roast for approximately 20 minutes until the fennel is tender and beginning to caramelise. When ready to serve remove from oven and drizzle with a tbsp of the vinaigrette.

3. In the meantime gently heat a pan of stock and add the thyme, rosemary, garlic and a pinch of salt. Add the seasoned chicken breasts and poach over a very gentle heat for approx 6 mins. Remove the chicken breasts and drain. Reserve some of the cooking liquor. Pat the chicken breasts dry and season.

4. Heat some oil in a non-stick pan and fry the chicken breasts until the skin is beautifully crisp and golden approx 4 - 6 minutes. Finally add a little butter and the thyme leaves to the chicken together with a ladleful of the reserved cooking liqueur. Baste the meat for the final minute of cooking to keep it tender. Remove from the heat, keep warm while resting.

5. Mix the haricot beans and the olives together. Pour the mustard vinaigrette over the haricot bean salad and toss to coat. In a separate bowl toss the spinach and basil with a drizzle of the vinaigrette.

6. Place a handful of the spinach on a plate, top with the fennel and beans. Slice each chicken breast in half horizontally and place on the top of the salad, spoon over a final drizzle of the vinaigrette and serve.

Ironguru
08-08-2009, 04:36 PM
YouTube - Graham Kerr makes Organic Muesli Hippy Gourmet style!

Peaceful28
08-10-2009, 08:22 PM
Non-stick cooking spray
4oz macadamia nuts, chopped
1/2 cup flaked coconut
4 chicken breasts
1 egg, beaten


Preheat oven to 400 degrees f. and spray a backing rack with cooking spray, placing it over a cookie sheet.

Combine macadamia nuts and cocnut on a large plate. Dip each chicken breast in the egg, then coat with macadamia/coconut mixture.

Place chicken on baking rack and bake for 45 minutes or until cooked through. Note: if coating starts to burn, cover chicken with foil and continue to cook until done.



Calories-389
total fats-26g
sat. fat-6g
trans. fat-0g
cholesterol-119mg
sodium-202mg
total carbs-7g
dietary fiber-4g
sugars-3g
protein-30g
iron-2mg

Mouse
08-10-2009, 08:41 PM
^ That looks tasty. When was the last time you made that?

Peaceful28
08-10-2009, 08:43 PM
^ That looks tasty. When was the last time you made that?

I havent made that one yet, I actually just found it! I cant wait to try it, it sounds amazing! :yep:

tight booty
08-11-2009, 04:23 AM
Non-stick cooking spray
4oz macadamia nuts, chopped
1/2 cup flaked coconut
4 chicken breasts
1 egg, beaten


Preheat oven to 400 degrees f. and spray a backing rack with cooking spray, placing it over a cookie sheet.

Combine macadamia nuts and cocnut on a large plate. Dip each chicken breast in the egg, then coat with macadamia/coconut mixture.

Place chicken on baking rack and bake for 45 minutes or until cooked through. Note: if coating starts to burn, cover chicken with foil and continue to cook until done.



Calories-389
total fats-26g
sat. fat-6g
trans. fat-0g
cholesterol-119mg
sodium-202mg
total carbs-7g
dietary fiber-4g
sugars-3g
protein-30g
iron-2mg
Now that sounds amazing....:p And so easy to make.

Biggie973
08-11-2009, 08:10 AM
BBQ Chicken Skewers with Peanut Sauce
Ingredients:
1 can lite coconut milk
1/2 tsp. cornstarch
1 jalapeno pepper, seeded & minced
1 clove garlic, chopped
2 Tbsp. chopped shallot
1/2 cup natural peanut butter
Juice of one lime
2 large skinless, boneless chicken breasts, sliced into 1-inch-thick strips
4 long bamboo skewers
Chopped cilantro for garnish
Nonstick cooking spray

Directions:
Preheat grill. In a small saucepan, combine coconut milk & cornstarch. Add jalapeno, garlic & shallot. heat on low & bring to a simmer while stirring. Cook for 3-4 minutes, then mix in peanut butter & lime juice. Stir until peanut butter is fully incorporated. Thread chicken strips onto bamboo skewers. Spray grill with cooking spray. Place skewers on grill & allow to fully cook on each side, about 4-5 minutes, depending on temperature of grill. Remove skewers to a serving platter. Drizzle peanut sauce over chicken & garnish with cilantro. Serve Immediately.

Nutritional Facts: Serves 4, per serving
352 calories, 21g protein, 11g carbs, 24g fat.

Biggie973
08-11-2009, 08:17 AM
Garlic Maple Drumsticks
Ingredients:
6 Tbsp. olive or mac oil
5 Tbsp. maple syrup
1 Tbsp. brown sugar
1 Tbsp. vinegar
1 Tbsp. fresh thyme
4 cloves garlic, crushed
16 skinless chicken drumsticks
Nonstick cooking spray

Directions:
In a large bowl, mix together olive or mac oil, syrup, brown sugar, vinegar, thyme & garlic. Place drumsticks in mixture, cover & marinate for one hour. Spray grill with cooking spray & preheat to medium-high. Place chicken on grill & cook, turning pieces occasionally, 20 minutes or until cooked through. Serve immediately.

Nutritional Facts:Serves 8, per serving
288 calories, 25g protein, 11g carbs, 16g fat.

Biggie973
08-22-2009, 09:47 AM
Pineapple Curry Chicken
Jam-packed with fiber, vitamins and minerals, pineapples are low in fat and sodium with no cholesterol, and provide the enzyme bromelain, which aids muscle recovery.

Makes Three Servings
>> 20 oz. canned unsweetened pineapple chunks
>> 1 Tbsp. cornstarch
>> 1 Tbsp. curry powder
>> 8 oz. chicken breast, sliced into thin strips
>> 3 Tbsp. flour
>> 2 bell peppers, cut into strips

Start: Drain pineapple chunks and save 1⁄4 cup of the juice. Set pineapple chunks aside. Combine juice with cornstarch and curry powder in a small saucepan.

Cook: Bring curry mixture to a boil over medium heat, stirring constantly. Reduce heat and simmer 3-4 minutes or until thickened and bubbly. Set aside. Dust chicken in flour, and coat a nonstick skillet with cooking spray. Add chicken to skillet and cook four minutes per side or until lightly browned.

Serve: Add sliced peppers and sauté for two minutes. Add pineapple chunks and curry mixture to skillet. Cook over medium heat until thoroughly heated.

NUTRITION FACTS (per serving): 554 calories, 40 g protein, 54 g carbs, 8 g fat, 4 g fiber

Biggie973
09-24-2009, 08:27 AM
Bourbon Chicken

Ingredients:
2 skinless, boneless chicken breast halves
1/2 teaspoon ground ginger
2 ounces soy sauce
1 tablespoon dried minced onion
1/4 cup packed brown sugar
3 tablespoons bourbon
1/4 teaspoon garlic powder

Directions:
1. Place chicken in baking dish. In a small bowl combine the ginger, soy sauce, onion flakes, sugar, bourbon and garlic powder. Mix together and pour mixture over chicken. Cover dish and place in refrigerator. Marinate overnight.

2. Pre-heat oven to 325 degrees F

3. Remove dish from refrigerator and remove cover. Bake in the preheated oven, basting frequently, for 1 1/2 hours or until chicken is well browned and juices run clear.

4. Serve.Prep: 10mins (plus 24hrs in fridge)
Cook: 1hr 30mins

Nutritional Facts: Serves Two
313 calories, 29g protein, 31g carbs, 1.5g fat

Biggie973
10-01-2009, 08:16 AM
Spicy Lemon Chicken

Ingredients:
(2) 4-oz. chicken breast fillets
1/4 cup breadcrumbs, unseasoned
1/4 tsp. cayenne pepper
2 pinches of salt
1/4 tsp. black pepper
2 tbsp. water
1 tbsp. extra virgin olive oil
Juice from 1 lemon
Olive oil cooking spray

Directions:
Preheat the oven to 400 degrees F. In a small bowl combine the breadcrumbs & salt. In another small bowl comine the water, cayenne pepper, black pepper, olive oil & lemon juice, & mix well. Spray a cookie sheet with the olive oil cooking spray. Dip the chicken breasts in the water mixture, then into the breacrumbs. Place on the cookie sheet. Spray the top of the chicken breasts with olive oil spray. Bake in the oven for 20 minutes. This meal goes well with a baked potato, brown rice or your favorite salad.

Nutritional Facts:Serves one, per serving
467 calories, 56g protein, 19g carbs, 18g fat.

figurebre
10-18-2009, 01:47 PM
chicken breast tenderloins (frozen or fresh)
fresh spinach leaves
sliced mushrooms
bits of asparagus
drizzle in olive oil
salt & pepper
lemon zest
basil
garlic
Combine all ingredients in a casserole dish, stir periodically.
Top over whole wheat pasta if desired

Bake 450 til chicken is done.

HammerTime
10-19-2009, 12:46 AM
Put a chicken breast on the George Foreman for 10 minutes.
Make like 3/4 cup of brown rice
When the chicken is done, cut it up as small as you can. Mix the rice in, and mix salsa in with that.
Quick and YUMMY

Biggie973
10-22-2009, 08:16 AM
LEFTOVER CHICKEN LUNCH

Ingredients:
6 to 8 oz leftover chicken breast
1 cup potato
1 cup frozen mixed vegetables

Directions:
Heat up all three items in the microwave for five minutes-yep, even the spuds.
Then, presto, you have a meal fit for a king-a time-pressed one, at least.

NUTRITION INFO: Serves 1
443 calories, 56 g protein, 44 g carbs, 3 g fat

Biggie973
10-22-2009, 08:23 AM
Fresh Herb Chicken Fillets

Ingredients:
8 oz. chicken breast fillet

Marinade:
1 tsp. onion powder
1/2 tsp. chopped oregano
1/2 tsp. chopped cilantro
1/2 tsp. chopped rosemary
2 pinches salt
2 pinches pepper
1 tbsp. olive or mac oil
1 cup water

Directions:
Combine all marinade ingredients in a reusable bag. Add the chicken fillets & seal the bag. Refrigerate for 2-6 hours. Preheat grill, & then cook the chicken fillets for approximately 4-5 minutes per side.

Side note:
Goes well with any potato, brown rice, or serve with your favorite salad.

Nutrition Info: Serves One
367 calories, 52 g protein, 0 g carbs, 16 g fat

bigdaddyd
10-22-2009, 08:55 AM
MMMMM....the Fresh Herb Chicken Fillets sound awesome Biggie.

thanks

Biggie973
11-01-2009, 11:37 AM
Baked Honey Glazed Garlic Chicken

Ingredients:
2 Raw Chicken Breasts (5oz)
1 Tbsp Natural Honey
1 Tbsp Balsamic Vinegar
1 Chopped Shallot
2 Minced Garlic Cloves
1/2 Tsp Dried Basil
1/4 Tsp Pepper

Directions:
Preheat oven to 375 degrees. Place chicken in a foil-lined baking pan. In a measuring cup add all of the ingredients and pour mixture onto the chicken and bake for 20-25 minutes.

Side Note - The best type of chickens to buy are 'free range' chickens or "natural grain fed" chickens. Although a little pricier, these chickens are fed natural grains, and allowed to run free, unlike the 'conventional chicken' that are grown in cages and fed growth hormones.

Biggie973
11-01-2009, 11:42 AM
Healthy Southern "Fried" Chicken

Ingredients:
1 Lb Chicken Tenders
1/4 Cup Panko Breadcrumbs
1/2 Cup Shredded Parmesan Cheese
1/4 Cup Chopped Chives
Butter Flavored Non-Stick Cooking Spray
1 Cup Buttermilk

Marinade:
1/2 Small Onion Cut Into Wedges
2 Tbsp Chopped Parsley
1 Garlic Clove Minced
1 Tsp Red Wine Vinegar
1 Tsp Light Brown Sugar
1 Tsp Salt
1/2 Tsp Ground Pepper

Directions:
Combine all of the marinade ingredient in a blender until smooth. Place chicken in a glass baking dish and pour marinade on it and cover and store in refrigerator for at least 4 hours. Combine the bread crumbs, chives and parmesan in a shallow baking dish and coat the chicken with the mixture. Preheat oven to 425 degrees and place chicken on a non-stick pan and bake for 20 minutes on 350 degrees.

Side Note - Enjoy this crispy "fried chicken" with a side of home made sweet potato wedges and string beans!

Biggie973
11-01-2009, 11:45 AM
Guilt Free Italian Chicken Parmesan

Ingredients:
Chicken Breast (Boneless)
Bread Crumbs
Pam Spray (Butter)
Spaghetti Sauce (Favorite Ready-To-Use Variety)
Parmesan Cheese, Grated
Egg Whites
Low Fat Mozzarella Cheese

Directions:
Beat 3 egg whites in a bowl and dip chicken in mixture. On a separate plate, pour some bread crumbs and evenly coat the chicken and place in a casserole dish that has been sprayed with butter flavored pam spray. Spoon spaghetti sauce over chicken and top with the parmesan cheese. Bake at 350 degrees for 30 minutes. If desired, top with low fat mozzarella cheese and bake for an additional 15 minutes.

Side Note - Serve with whole wheat pasta or salad.

Biggie973
11-01-2009, 11:48 AM
Glazed Chinese Chicken With Brown Rice

Ingredients:
2 Cups Brown Rice
4 Chicken Breasts
1 Cup Orange Marmalade
1 Cup Asian Sesame Salad Dressing
2 Tablespoons Plus 1/4 Cup Diet Cola

Directions:
Pre-heat grill and cook rice on stove top as directed on package. Mix marmalade, dressing, and diet cola in a sauce pan and heat over low heat.

Biggie973
11-01-2009, 11:57 AM
Grilled Greek Chicken

Ingredients:
4 Boneless Skinless Chicken Breasts
Kalamata Olives
4 Large Tomatoes, Diced
Feta Cheese, Crumbled

Marinade:
1/2 Cup Olive Oil
3 Cloves Garlic, Chopped
1 Tablespoon Chopped Fresh Rosemary
1 Tablespoon Chopped Fresh Thyme
1 Tablespoon Chopped Fresh Oregano
2 Lemons, Juiced

Directions:
In a bowl, mix the olive oil, garlic, rosemary, thyme, oregano and lemon juice. Cut up chicken pieces into strips. Place the chicken pieces, olives and diced tomato in the mixture, cover and marinate in the refrigerator 8 hours or overnight. Preheat grill for high heat. Place chicken mixture in aluminum foil, create pocket, add some of the marinade to keep moist and cook for approximately 30 minutes. Sprinkle with feta cheese.

Biggie973
11-01-2009, 12:03 PM
Caribbean Chicken Stir Fry
Perfect for a summer's night!

Ingredients:
1 1/2 Lbs Chicken Breast, Cubed
2 Tbsp Sesame Oil
2 Cloves Garlic, Minced
1 Scallion, Minced
1 Can (15.25 oz) Tropical Fruit Cocktail
1 Tbsp Soy Sauce
1 Tsp Ginger
1/2 Tsp Paprika
1/4 Tsp Turmeric
1/4 Tsp Allspice
1/2 Cup Orange Juice
1 Tbsp Cornstarch
Salt And Pepper
3 Cups Cooked Jasmine Rice

Directions:
Drain tropical fruit, reserving juice; set aside. Combine 1/2 cup reserved juice with soy sauce, ginger, paprika, turmeric, and allspice in a small bowl; set aside. Mix orange juice and cornstarch in a small bowl; set aside. Salt and pepper chicken. Heat oil in wok or large skillet over high heat. Add garlic and scallion and stir-fry for 1 minute.

Add chicken and stir fry until no longer pink (approximately 1 minute). Add orange juice and soy sauce mixtures to the wok. Stir gently for about 30 seconds. Add fruit salad, cover and cook 2 minutes. Add orange juice with cornstarch to the wok and stir until thickened. Serve on a platter over hot jasmine rice.

Biggie973
11-01-2009, 01:48 PM
Mexican Chicken With Yellow Rice

Ingredients:
1 Whole Chicken, Cut Into 8 Pieces, Skin Removed
1 Stalk Celery, Chopped Fine
1 Carrot, Peeled, Chopped Fine
1 Red Onion, Chopped Fine
4 Cloves Garlic, Chopped Fine
2 Jalapeno Peppers, Seeded And Chopped Fine
2 Bay Leaves
2 Cups Chicken Broth
1/4 Cup Dry White Wine
1 Tbsp Hot Mexican Chili Powder
1 Tsp Spanish Saffron, Crumbled
4 Tbs Olive or Mac Nut Oil
Salt And Black Pepper To Taste
1 Cup Raw Long Grain Rice

Garnishes:
Sliced Pimiento Peppers
Salsa
Chopped Green Onions

Directions:
In a 4 quart pan, heat oil on medium. Season the chicken with salt and pepper. Add chicken pieces and brown 4 minutes per side. Remove to plate. Discard oil, wipe out pan, and add 2 tbsp oil over medium heat. Add celery, garlic, carrot, jalapeno pepper, onion, season with salt and pepper, and saute until softened.

Add wine, deglaze pan and mix in chicken broth, chili powder, and saffron. Add chicken, cover, bring to a boil and simmer 60 minutes. Uncover, add rice around chicken, being sure all rice is submerged, cover pan and bake at 325 degrees for 30 minutes. Serve with your favorite garnishes.

Biggie973
11-01-2009, 01:53 PM
Mediterranean Chicken Salad

This is a delicious and heart-healthy salad. Simply serve on lettuce or spoon the salad into pita halves for a quick and delicious lunch or dinner!

Ingredients:
3 Cups Cooked Chicken, Chopped
1/2 Cup Pitted Black Olives, Drained And Sliced
1/4 Cup Diced Red Onion
1 Medium Green Pepper, Diced
3 Roma Tomatoes, Seeded And Diced
4 Ounces Feta Cheese, Crumbled
1/2 Cup Peeled, Seeded And Diced Cucumber
1/4 Cup Extra-Virgin Olive Oil
2 Tablespoons Balsamic Vinegar
2 Tablespoons Fresh Basil, Chopped
1 Tablespoon Fresh Oregano, Chopped

Directions:
In a medium bowl, combine chicken, olives, onion, green pepper, tomatoes, feta cheese and cucumber. Stir gently to combine ingredients. In a separate small bowl, whisk together olive oil, balsamic vinegar, basil and oregano. Pour over chicken mixture and stir gently.

Biggie973
11-01-2009, 01:57 PM
Tangy Thai Chicken

Ingredients:
1 Cup Coconut Milk
1 Cup Fresh Lime Juice
1/2 Cup Rice Wine Vinegar
2 Tablespoons Fish Sauce
3 Green Onions, Finely Minced
2 Cloves Garlic, Finely Minced
2 Teaspoons Fresh Ginger, Finely Minced
1 Tablespoon Hot Sauce
1 Tablespoon Fresh Cilantro Leaves, Finely Minced
8 Chicken Breasts
Salt And Freshly Ground Pepper
Lime Slices, For Garnish
Green Onions, For Garnish

Directions:
Preheat oven to 375 degrees. Combine coconut milk, lime juice, rice wine vinegar, fish sauce, green onions, garlic, ginger, hot sauce, and cilantro in a small mixing bowl and mix well to combine. Season the chicken with salt and pepper. Place chicken in a large zip top plastic bag and pour 1/2 of marinade over chicken. Seal bag and let marinate for 30 minutes. Add remaining marinade to a medium saucepan over medium heat. Bring to a boil and reduce to glaze consistency.

Place about 1/4 cup of glaze in a separate bowl and reserve. Remove chicken from marinade and brush with glaze. Place chicken, skin side down, on a baking sheet lined with foil and bake for 10 minutes. Turn chicken over and generously brush with glaze. Bake for 10-15 more minutes, or until chicken is cooked. Once chicken has cooled enough to handle, place two breasts on each of 4 plates and drizzle with reserved glaze. Garnish with lime slices and green onions.

Biggie973
11-01-2009, 02:13 PM
Cuban Arroz Con Pollo

This recipe requires a crock pot which is a time saver because it cooks itself all day! If you prepare in the morning it cooks all day and all you have to do is serve over rice at dinnertime!

Ingredients:
4 Chicken Breast Halves
1/4 Tsp Salt
1/4 Tsp Paprika
1 Tbsp Vegetable Oil
1 Medium Onion, Chopped
1 Red Pepper, Chopped
3 Cloves Garlic, Minced
1/2 Tsp Dried Rosemary
1 Can (14 1/2 oz) Crushed Tomatoes
1 Package Frozen Peas
3 Cups Cooked Rice
Hot Sauce (To Taste)

Directions:
Season the chicken with salt, pepper and paprika.

Heat oil in skillet and brown chicken and put chicken in crock pot.

In a small bowl, combine the remaining ingredients, except peas, rice, and hot sauce. Pour over the chicken. Cover and cook on low for 7-9 hours, or on high for 3-4 hours. 1 hour before serving, add frozen peas. Serve over yellow or brown rice. Add hot sauce to taste

Biggie973
11-06-2009, 08:44 AM
Chicken In A Pot

Ingredients:
1 yellow onion, quartered
1 red onion, quartered
2 medium tomatoes, quartered
1 Tbsp. olive or mac nut oil, divided
1 whole chicken, rinsed & giblets, etc. removed
1 tsp. kosher salt
1 tsp. crushed red chili flakes
1 tsp. ground cumin
1 tsp. cracked black pepper

Directions:
Preheat oven to 350 degrees F. In a large oven-safe saucepan, combine yellow & red onions, tomatoes & 1/2 tablespoon olive or mac nut oil. Place whole chicken on top & drizzle with remaining olive or mac nut oil. Sprinkle with salt, chili flakes, cumin & pepper. Place in oven & cook for 50-60 minutes until juices run clear. Do not cover.

Biggie973
11-09-2009, 11:28 AM
Tin-Foil Chicken

Ingredients:
1 lb. boneless, skinless chicken breast or thigh meat, cut in large chunks
4 Tbsp. chopped ginger
2 cloves garlic, chopped
1 Tbsp. chopped cilantro
1 tsp. soy sauce
2 green onions, sliced thin
1 Tbsp. olive or mac nut oil.

Directions:
Toss all ingredients in a large bowl. Spoon 2-3 tablespoons of liquid & 1-2 chunks of chicken into a 5x5-inch square foil. Fold foil from corner to corner to create a triangle, then fold securely along each side. Continue making packets until all the chicken & liquid is used. Turn a gas barbecue to high heat & place packets directly on the grill; you can also do this using a grill pan or oven. Flip packets after 6-7 minutes; each should take about 15 minutes to cook through. Packets are ready when they sizzle & juices bubble from the seams.

Nutritional Facts: Serves 2-3
136 calories, 14 g protein, 3 g carbs, 7 g fat (per serving)

Biggie973
12-03-2009, 08:09 AM
Low Carb Grilled Chicken Cherry BBQ Sauce

Ingredients:
• 1 cup fresh or frozen dark sweet cherries, pitted and chopped
• 1/2 cup reduced-sodium chicken broth
• 1/3 cup cherry preserves
• 1/3 cup ketchup
• 2 tablespoons cider vinegar
• 1-1/2 teaspoons minced canned chipotle peppers in adobo sauce, or more to taste (see Ingredient Note)
• 1-1/4 teaspoons dried thyme
• 1/2 teaspoon ground allspice
• 2 pounds boneless skinless chicken breasts, trimmed of fat

Directions:
Stir cherries, broth, preserves, ketchup, vinegar, chipotle peppers, thyme and allspice in a small deep bowl. Transfer to a shallow non-reactive dish large enough to hold chicken. Coat the chicken with the mixture. Next, cover and marinade in the refrigerator for a minimum of 2 hours, but preferably overnight. Preheat grill to high and oil the grill rack. After removing the chicken, transfer the marinade to a medium skillet and put aside. Reduce the grill heat to medium and grill the chicken until it is no longer pink in the middle, 7 to 9 minutes per side. Meanwhile, bring the marinade to a boil. Reduce heat to a simmer and cook until the sauce is reduced by about half, 12 to 15 minutes. Let the chicken cool slightly and serve with the sauce.

Ingredient Note:
Chipotle chilies in adobo sauce are smoked jalapenos packed in a flavorful sauce. Look for small cans in the Mexican section at your supermarket. Once opened, they'll keep for up to 2 weeks in the refrigerator or 6 months in the freezer. To oil a grill rack, oil a folded paper towel, hold it with tongs and rub it over the rack.

Biggie973
12-03-2009, 08:16 AM
Lemon Pepper Chicken

Ingredients:
• 2-4 boneless skinless chicken breasts
• Shaker of lemon-pepper seasoning
• 1 tablespoon butter
• Half a fresh lemon (optional)*

Directions:
Melt butter in a skillet. Add some fresh lemon juice with butter to give the chicken more of a more lemon taste.* Sprinkle lemon-pepper seasoning over chicken until desired taste is acquired. Yes, this is a taste test recipe. -- 2 carbs per serving.

Biggie973
12-03-2009, 08:18 AM
Chicken Dijon

Ingredients:
• 4 boneless skinless chicken breasts
• 3 tablespoons olive oil
• 2 cloves garlic, minced
• 3 tablespoons white wine
• 3 tablespoons soy sauce
• 2 tablespoons Dijon mustard

Directions:
Heat oil in a skillet. Add the minced garlic and cook, stirring often for about 3 minutes. Add the chicken breasts and sauté until browned. In a separate bowl, mix wine, soy sauce and mustard. Pour generously over the chicken. Cover and cook until done. Spoon the sauce over the chicken when serving, or pour extra sauce into small dipping dishes to serve. -- 1 carb per serving.

Biggie973
12-16-2009, 08:05 AM
CHICKEN LASAGNA

Ingredients:
• 1 tbsp extra-virgin olive oil
• 1/2 cup chopped onion
• 1/2 cup chopped green pepper
• 1 (12.5 oz) can shredded chicken
• 1 (4 oz) jar chopped pimientos
• 1 (8 oz) can low-fat cream of chicken soup
• 1 (8 oz) can low-fat cream of mushroom soup
• 1/2 cup chicken broth
• 9 lasagna noodles, whole wheat, cooked and drained
• 11/2 cups low-fat mozzarella cheese
• 2 cups salad greens
• 2 tbsp low-fat dressing
• 12 oz unsweetened iced tea

Directions:
Preheat oven to 350°F. Mix olive oil, onion, green pepper, chicken, pimientos, soups and broth into a large bowl. Place a small layer of the mixture on the bottom of the pan and add three lasagna noodles. Then continue layering the pan with the mixture, some shredded cheese and three noodles until finished. Spread the remaining cheese on top, cover pan with foil and bake for 30 minutes. Remove foil and continue baking until cheese is nicely browned. Add a side salad and some iced tea and enjoy. You’ll even have enough for the next day.

Nutritional Info: Serves 2
563 calories, 40 g protein, 47 g carbs, 23 g fat

mirkok1
12-27-2009, 06:50 PM
just cooked and ate the low fat fried chicken that romano had on page 1. i didn't have the flour so i cooked it without and it tastes amazing.

Keith Allen
12-29-2009, 12:19 AM
1st time I have viewed MUSCLE MEALS... I can't wait till payday. Gonna do some cookin!!! Hungry just reading the ingredients. :)

Heavy Metal
01-18-2010, 01:49 AM
not the thread to be readin before bedtime.....

Biggie973
02-09-2010, 07:54 AM
Chicken 'n' Potatoes
Ingredients:

2 Chicken breasts (approximately 5 oz. each)
Baby red potatoes (about 4 small size)
1/2 cup baby carrots
1 cup string beans or asparagus
Salt, pepper & paprika
1 cup chicken broth (low-sodium)

Directions:
Preheat your oven to 375 degrees F. Cut the potatoes in half & place in a baking dish sprayed with olive oil cooking spray. Add the carrots, & pour the broth over both. Place the chicken breasts on top. Sprinkle the chicken breasts with paprika. Add salt & pepper to taste. Cover & bake in the oven for 50 minutes. Add the string beans or asparagus & cook for 10 more minutes. Place in a serving dish.

Nutritional Facts: Serve Two
254 calories, 32 g protein, 27 g carbs, 2 g fat

joe d
02-09-2010, 12:47 PM
heres a simple fried chicken that i eat a lot.

lay out or toast ezekiel bread until its dry. crumble it into bread crumbs then season the bread crumbs with ms dash table blend

coat boneless skinless chicken breast with egg then mash it around in the seasoned bread crumbs. reridgerate the raw breaded chicken for 30 minutes.

fry the chicken in evtra virgin olive oil over medium low heat until done turning once through cooking.

joe d
02-09-2010, 12:48 PM
dice up raw chickin, apples, oranges, and cranberries and fry in evoo over medium high heat until done. start the apples a few minutes before you put the rest in.

R.I.P.
02-09-2010, 05:05 PM
just made this a couple nights ago. easy as shit. 3 chicken breasts fried in macadamia nut oil. coat with mrs. dash original and garlic salt. cooked til finished. goes great with green beans and sm. potatos.

amy13
03-16-2010, 08:32 PM
carbless keto fried chicken

depending on how much chicken you are planning on cooking - make up the coating as follows:
1 part wheat bran
1 part oat fiber
1 part seasoning & dehydrated onion
mix and spread out on a plate

cut your chicken breasts pretty thin - into strips/nuggets
dip into a bowl of egg whites and roll in the "fiber batter"

brown on the stove and I like to then "toast" them in the oven for 10 minutes, but you could just cook them in the pan too. Walden farms bbq sauce for dipping and you just had some chicken nuggets - in fact my 6 year old told me they were better because she got to make them - kids love to make this kinda thing

amy13
03-16-2010, 08:36 PM
stuffed grilled chicken burgers (fatless & carbless)

first get your trimmed chicken breast meat and place it in the food processor along with the seasonings of choice. We used chives, garlic and onion powder.

Next step is to make 2-3 oz patties - as thin as possible. Lay them out on a platter and "fill" with the centers of choice.
We used 1 slice of fat free cheddar, grilled onions, a drop of mustard and walden farms ketchup. The possibilities are endless though! Next time we are thinking to use sliced pickled jalepenos with fat free jack.

Next make the "lids" with the 2-3 oz chicken patty to match (will make a 4-6 oz burger) and squeeze the edges together to seal the toppings in.

jompao
03-23-2010, 02:00 PM
Why do people think that lowfat is healthy? I would say it's quite unhealthy to eat so lean and for sure nothing that will assist in building muscle.

mshrdbdy
03-24-2010, 03:30 PM
stuffed grilled chicken burgers (fatless & carbless)

first get your trimmed chicken breast meat and place it in the food processor along with the seasonings of choice. We used chives, garlic and onion powder.

Next step is to make 2-3 oz patties - as thin as possible. Lay them out on a platter and "fill" with the centers of choice.
We used 1 slice of fat free cheddar, grilled onions, a drop of mustard and walden farms ketchup. The possibilities are endless though! Next time we are thinking to use sliced pickled jalepenos with fat free jack.

Next make the "lids" with the 2-3 oz chicken patty to match (will make a 4-6 oz burger) and squeeze the edges together to seal the toppings in.


Both of your recipes are right up my alley! I eat wheat bran and oat fiber every day! Can't wait to incorporate the chicken in the mix! And I think my boyfriend will really like the stuffed burgers. Thanks for posting Amy!

amy13
03-24-2010, 03:31 PM
so glad you like them - I'm an oat fiber "junkie" lol
... and phusk and wheat bran too lol

mshrdbdy
03-24-2010, 06:01 PM
so glad you like them - I'm an oat fiber "junkie" lol
... and phusk and wheat bran too lol


Outta curiosity, where do you get your oat fiber from? I've been ordering it from Netrition.com

amy13
03-24-2010, 06:10 PM
yes - that's where I get mine too. I get the wheat bran from a local Henry's Market. Phusk from netrition too.

I make every thing with it - pizza crust - to frostings!!!

mshrdbdy
03-24-2010, 06:42 PM
yes - that's where I get mine too. I get the wheat bran from a local Henry's Market. Phusk from netrition too.

I make every thing with it - pizza crust - to frostings!!!

Me too.. It makes EVERYTHING better! lol

mshrdbdy
03-24-2010, 06:49 PM
I'd so love it if you posted some more recipes.. Frosting? Crust?? What else girl?! Share please!!

D_T
03-27-2010, 09:46 PM
Why do people think that lowfat is healthy? I would say it's quite unhealthy to eat so lean and for sure nothing that will assist in building muscle.
Have you considered that some people want to lose weight eating food that tastes good?

jompao
04-02-2010, 06:37 PM
Have you considered that some people want to lose weight eating food that tastes good?

Did you consider that this is no problem by reducing your carb intake and having more proteins and fats? Nothing magical about fats just more calories per gram, but it makes you feel full sooner. Dropping fats and having carbs will stimulate your apetite and you will eat more food.

It is the very problem with light foods, they take away fats and add carbs for taste and people eat plenty of light foods ans keep getting fatter...

Biggie973
04-29-2010, 08:14 AM
Couscous with Chicken & Veggiest

Ingredients:
• 8 oz. grilled chicken, cut into one-inch cubes
• 1/3 cup zucchini, sliced
• 1/3 cup red bell peppers, chopped
• ½ cup scallions, cut and sliced into two-inch pieces
• 1/3 cup asparagus
• 2 garlic cloves, crushed
• 1/3 cup couscous
• 1 Tbls. extra virgin olive oil
• 3 pinches black pepper or fresh ground peppercorns
• 2 pinches salt
• 1 pinch oregano
• 1/3 cup low-sodium chicken broth
Optional garnishes: romaine lettuce, guacamole, fat-free sour cream
(garnishes not included in nutritional information)

Directions:
In a sauté pan, heat the extra virgin olive oil over a medium flame. Add the scallions and garlic. Mix well, cooking till both are slightly golden. Add the asparagus, zucchini and bell peppers. Mix well. Add the salt and pepper, then the chicken broth. Cook for about two minutes then add the couscous. Cover and cook for about five more minutes over medium heat. The veggies should be cooked, though still firm. Add the chicken to the mixture, mix well and serve.
Serves one.

Nutritional Information:
Calories: 300
Protein: 15g
Carbs: 46g
Fat: 6g

Mikiko
06-07-2010, 03:09 PM
1 package Extra Lean Ground Turkey
1 cup of scrambled egg whites
2 TBS Soy Sauce
1 tsp sesame oil
1 tsp kosher salt
1 tsp white pepper
3 green onions, sliced
Cooking spray or mac oil
1 TBS minced Ginger
1 TBS minced garlic
4 cups of chicken stock
12oz straw mushrooms
6 oz diced water chestnuts
6 oz sliced bamboo shoots
8 nappa cabbage leaves

Combine first 6 ingredients in a large bowl, and shape into 5 meatballs.
Lightly spray pot with cooking spray or mac oil, and sautee the ginger and garlic. Add each meatball and brown.
Add the next 4 ingredients and bring to a simmer. Arrange the Nappa Cabbage leaves on top of the meatballs and simmer for 25 min or until the meatballs are cooked through.

Biggie973
11-08-2010, 07:46 AM
Black Bean Chicken & Rice

Ingredients:
2 chicken breasts, 8-10 oz.
1 can (6 oz.) black beans, rinsed & drained
1 cup salsa
1/2 cup white rice
Dash of sea salt
Black pepper to taste

Directions:
Preheat oven to 350 degrees F. Place chicken breasts in a baking pan. Top with remaining ingredients, except rice. Cover & bake for 40 minutes. Cook rice according to package instructions & set aside. Serve chicken with bean mixture over rice.

Nutrition Facts: Serves Two, per serving
433 calories, 38 g protein, 62 g carbs, 4 g fat

Side Note:
If you're on a low-carb diet then replace white rice for brown rice or quinoa.

Biggie973
11-20-2010, 07:37 AM
Rosemary Chicken and White Beans

(Makes 4 servings)

Ingredients:
2 lean, skinless chicken breasts, halved length-wise to make 4 pieces
1 Tbsp. extra virgin olive oil
2 garlic cloves, minced
1 1/2 tsp. dried rosemary
1/4 tsp. sea salt
1/2 tsp. freshly ground black pepper
14 1/2 oz. can stewed tomatoes, with juice
15 oz. can navy/white beans, rinsed and drained
1/2 cup pine nuts, toasted
3 whole bay leaves

Directions:
Heat the olive oil and garlic in a large skillet over medium heat. Rub one side of each piece of chicken with the seasonings. Place the chicken seasoned side down in a skillet and cook for three minutes. Reduce heat to medium-low and turn the chicken over. Add the tomatoes, bay leaves and beans. Cover and let simmer for 10 minutes. Remove from heat. Remove the bay leaves. Toss with toasted pine nuts before serving.

To toast the pine nuts, simply place them on a baking sheet in the oven at 300°F for about five minutes. Though they are not a great fat (cashews and almonds are better), they do add to this recipe. Don’t be afraid to substitute them for a better quality fat if necessary.

To spruce up the recipe for a heartier meal, add brown rice. Simply steam or boil the rice and place the chicken and beans on top.

Nutritional Info.:
245 g serving
Calories: 340
Carbs: 21 g
Protein: 29 g
Fat: 15g

Biggie973
11-23-2010, 08:39 PM
Fresh Herb Chicken Fillets

Ingredients:
8 oz. chicken breast fillet

Marinade:
1 tsp. onion powder
1/4 tsp. chopped oregano
1/2 tsp. chopped cilantro
1/2 chopped rosemary
2 pinches salt & pepper
1 tbso. olive oil
1 cup water

Directions:
Combine all marinade ingredients in a reusable bag. Add the chicken fillets & seal the bag. Refrigerate for 2-6 hours. Preheat grill, & then cook the chicken fillets for approximately 4-5 minutes per side. Goes well with any potato, brown rice, or serve with your favorite salad.

Nutrition Facts: Serves One, per serving
367 calories, 52 g protein, 0 g carbs, 16 g fat

Biggie973
12-02-2010, 07:32 PM
GINGER CHICKEN STIR FRY

Step 1

Slice one 6-ounce chicken breast into strips. Heat skillet over medium and add 1 teaspoon of peanut oil.

Step 2

Add chicken strips to skillet, stirring until brown on all sides (approximately 3–5 minutes); add 3/4 cup of mixed frozen veggies (stir-fry type or your choice) and stir again.

Step 3

Add 2 tablespoons of soy sauce, 1 teaspoon ginger powder and a pinch of black pepper. Stir well and frequently for 4–5 minutes. Serve over rice, if desired.

Serves one (without rice):
Calories: 257
Protein: 39 grams
Carbs: 5 grams
Fat: 9 grams

sneha123
01-12-2011, 05:32 AM
LOW FAT GRILLED CHICKEN CEASER

1 clove garlic, peeled
1- tsp. salt
3- anchovy filets
2- TBS extra virgin olive oil
1 – TBS balsamic vinegar
Juice of half a lime
1/2 tsp. Dijon mustard
2 – heads of Romaine lettuce, outer leaves removed, cleaned and chopped
2 TBS grated Parmesan cheese
4 – grilled chicken breasts


Split the garlic clove down the middle and remove the little sprout which extends from the center out to the stem and smash the clove with the broad side of a knife. In a salad bowel, combine the smashed garlic clove and the salt. Using the back of spoon, grind the garlic into the slat until the garlic is a smooth paste. Add the anchovies and continue the same until those are pulverized as well. Add the olive oil, vinegar, lime juice, and the mustard. Using a wire whisk, combine the ingredients until all are incorporated. Add the lettuce and the Parmesan cheese and toss well. Divide into 4 salad bowels and top with a sliced grilled chicken breast.

This recipe makes 4 servings each containing:

Calories: 226
Protein: 26g
Carbohydrates: 7g
Fat: 10g



LOW FAT CHICKEN NACHOS

1/2 bag baked, no oil tortilla chips
1/2 can fat free refried Mexican beans
2 grilled chicken breasts, boneless, skinless, cut into small dice
1 cup - fat free cheddar cheese, shredded
1/4 cup - sliced chilies
1/4 cup - fat free sour cream

Spread half of the beans in a thin layer over the bottom of a large oven proof plate. Spread half of the chicken, half the remaining beans, half of the cheese, and half of the chilies evenly over the chips. Pile on the remaining chips and distribute the remaining ingredients on top of the chips. Bake in a 400 degree oven for twenty minutes or until the cheese has melted and begins to brown. Remove from the oven and spoon the sour cream on top.

This recipe makes four servings each containing:

Calories: 200
Protein: 18g
Carbohydrates: 30g
Fat: 3g


Eat to Win Recipes
3/18/09

ZUCCHINI ITALIANO

Yield: 6 Servings

4 cups sliced (1/4-inch thick) zucchini
2 teaspoons dried minced garlic
1 28-ounce can tomatoes, drained and chopped
_ cup low sodium tomato sauce
_ teaspoon pepper
1 teaspoon dried oregano
2 tablespoons finely chopped fresh parsley
3 tablespoons grated Parmesan cheese (or soy substitute)


Preheat oven to 350 degrees. Coat a 13- by 9- inch baking dish with olive oil cooking spray. Arrange zucchini in dish.

Coat a nonstick frying pan with olive oil cooking spray. Place remaining ingredients except Parmesan in pan. Cook over medium high heat for 20 minutes, stirring occasionally.

Pour sauce over zucchini. Sprinkle with Parmesan cheese. Bake for 30 minutes or until zucchini is tender.


NUTRITIONAL BREAKDOWN PER SERVING

Calories: 58
Protein: 3.3g
Sodium: 163mg
Carbohydrate: 10.1g
Fat: 1.3g
Cholesterol: 2mg



CHICKEN CACCIATORE

4 skinned chicken breast halves (2 pounds total)
pepper to taste
1 medium-size onion, sliced into _-inch rings
1 teaspoon dried minced garlic (or 2 fresh cloves minced)
1 28-ounce can tomatoes, drained and chopped
1 14_ ounce can low-sodium tomato sauce
_ teaspoon dried basil
_ teaspoon dried oregano
1 teaspoon tamari soy sauce
1 pound linguine, cooked according to package instructions

Coat a large nonstick frying pan with olive oil cooking spray. Sprinkle chicken breasts with pepper and brown in frying pan over medium heat. Remove from pan and set aside.

Re-coat the pan with cooking spray. Add onion and garlic and cook until browned. Add remaining ingredients except linguine. Cook for 5 to 7 minutes.

Return chicken to the pan, cover and simmer for 20 to 30 minutes or until chicken is no longer pink in the center.

Arrange linguine on a serving platter. Spoon chicken breasts and sauce over linguine.


NUTRITIONAL BREAKDOWN PER SERVING

Calories: 606
Protein: 40.6g
Sodium: 279mg
Carbohydrate: 100.6g
Fat: 4.1
Cholesterol: 78mg

Hello friends,,,sneha here,,,,nice post, thanks for share with us.........

sneha123
01-12-2011, 05:33 AM
LOW FAT GRILLED CHICKEN CEASER

1 clove garlic, peeled
1- tsp. salt
3- anchovy filets
2- TBS extra virgin olive oil
1 – TBS balsamic vinegar
Juice of half a lime
1/2 tsp. Dijon mustard
2 – heads of Romaine lettuce, outer leaves removed, cleaned and chopped
2 TBS grated Parmesan cheese
4 – grilled chicken breasts

Split the garlic clove down the middle and remove the little sprout which extends from the center out to the stem and smash the clove with the broad side of a knife. In a salad bowel, combine the smashed garlic clove and the salt. Using the back of spoon, grind the garlic into the slat until the garlic is a smooth paste. Add the anchovies and continue the same until those are pulverized as well. Add the olive oil, vinegar, lime juice, and the mustard. Using a wire whisk, combine the ingredients until all are incorporated. Add the lettuce and the Parmesan cheese and toss well. Divide into 4 salad bowels and top with a sliced grilled chicken breast.

This recipe makes 4 servings each containing:

Calories: 226
Protein: 26g
Carbohydrates: 7g
Fat: 10g



LOW FAT CHICKEN NACHOS

1/2 bag baked, no oil tortilla chips
1/2 can fat free refried Mexican beans
2 grilled chicken breasts, boneless, skinless, cut into small dice
1 cup - fat free cheddar cheese, shredded
1/4 cup - sliced chilies
1/4 cup - fat free sour cream

Spread half of the beans in a thin layer over the bottom of a large oven proof plate. Spread half of the chicken, half the remaining beans, half of the cheese, and half of the chilies evenly over the chips. Pile on the remaining chips and distribute the remaining ingredients on top of the chips. Bake in a 400 degree oven for twenty minutes or until the cheese has melted and begins to brown. Remove from the oven and spoon the sour cream on top.

This recipe makes four servings each containing:

Calories: 200
Protein: 18g
Carbohydrates: 30g
Fat: 3g


Eat to Win Recipes
3/18/09

ZUCCHINI ITALIANO

Yield: 6 Servings

4 cups sliced (1/4-inch thick) zucchini
2 teaspoons dried minced garlic
1 28-ounce can tomatoes, drained and chopped
_ cup low sodium tomato sauce
_ teaspoon pepper
1 teaspoon dried oregano
2 tablespoons finely chopped fresh parsley
3 tablespoons grated Parmesan cheese (or soy substitute)


Preheat oven to 350 degrees. Coat a 13- by 9- inch baking dish with olive oil cooking spray. Arrange zucchini in dish.

Coat a nonstick frying pan with olive oil cooking spray. Place remaining ingredients except Parmesan in pan. Cook over medium high heat for 20 minutes, stirring occasionally.

Pour sauce over zucchini. Sprinkle with Parmesan cheese. Bake for 30 minutes or until zucchini is tender.


NUTRITIONAL BREAKDOWN PER SERVING

Calories: 58
Protein: 3.3g
Sodium: 163mg
Carbohydrate: 10.1g
Fat: 1.3g
Cholesterol: 2mg



CHICKEN CACCIATORE

4 skinned chicken breast halves (2 pounds total)
pepper to taste
1 medium-size onion, sliced into _-inch rings
1 teaspoon dried minced garlic (or 2 fresh cloves minced)
1 28-ounce can tomatoes, drained and chopped
1 14_ ounce can low-sodium tomato sauce
_ teaspoon dried basil
_ teaspoon dried oregano
1 teaspoon tamari soy sauce
1 pound linguine, cooked according to package instructions

Coat a large nonstick frying pan with olive oil cooking spray. Sprinkle chicken breasts with pepper and brown in frying pan over medium heat. Remove from pan and set aside.

Re-coat the pan with cooking spray. Add onion and garlic and cook until browned. Add remaining ingredients except linguine. Cook for 5 to 7 minutes.

Return chicken to the pan, cover and simmer for 20 to 30 minutes or until chicken is no longer pink in the center.

Arrange linguine on a serving platter. Spoon chicken breasts and sauce over linguine.


NUTRITIONAL BREAKDOWN PER SERVING

Calories: 606
Protein: 40.6g
Sodium: 279mg
Carbohydrate: 100.6g
Fat: 4.1
Cholesterol: 78mg

Hello friends,,,sneha here,,,,nice post, thanks for share with us.........:yep:

Biggie973
01-17-2011, 07:50 PM
Grilled Chicken with Roasted Peppers and Spinach
Ingredients:
• 1 chicken breast
• 1/2 cup roasted red peppers
• 1/2 tbsp. extra virgin olive oil
• 3 cups fresh spinach
• pinch of salt
• pinch of crushed red pepper
• 2 cups of chicken stock

Marinade:
• 1/4 cup balsamic vinegar
• 1 garlic clove (chopped)
• 3 pinches of salt
• 2 pinches of pepper
• 2 pinches of oregano
• drop of white wine

Directions:
Mix all the ingredients for the marinade in a medium bowl. Place the chicken breast in the marinade. Leave it in for as long as you desire, but 15 to 20 minutes is sufficient. The base of this marinade is balsamic vinegar, which penetrates the meat quickly. Heat grill and place the chicken breast on it. In a sauté pan, heat 1/2 tablespoon of extra virgin olive oil over medium heat. This should take 15 seconds. Place the chopped garlic in the pan, wait about 10 seconds and add the spinach and quickly add the chicken stock. Cover the sauté pan for a minute then add the spices. Mix and cook for another minute or two. Spinach is then ready. Place it is in serving dish and place the grilled chicken breast on top of it. Place the roasted red peppers either on top of the chicken or alongside. Serving the peppers cold will make for a nice contrast of tastes. Pour the liquid from the spinach over everything. One chicken breast is about 30 grams of protein.

Nutritional information:
Calories: 268, Protein: 30 grams, Carbohydrates: 15 grams, Fat: 7.5 grams

ZenFit
03-25-2011, 02:29 PM
all these posts were great! thanks for the recipes!!!!! MAHALO!

Waylon
03-27-2011, 01:56 AM
Salt+Thigh+George Foreman+12 min

Gerb
03-27-2011, 09:57 AM
step 1 - buy Sams Club fresh boneless skinnless natural (only 180mg sodium per serving)
step 2 - marinate in red wine vinegar/garlic powder/onion powder.
step 3 - grill it, preheat grill to 450, 10mins side 1, one flip (that is important, only 1 flip) 8 mins 2nd side
step 4 - eat

Dadup
03-27-2011, 12:20 PM
step 1 - buy Sams Club fresh boneless skinnless natural (only 180mg sodium per serving)
step 2 - marinate in red wine vinegar/garlic powder/onion powder.
step 3 - grill it, preheat grill to 450, 10mins side 1, one flip (that is important, only 1 flip) 8 mins 2nd side
step 4 - eat
simpe and sounds great, gonna have to try it!

Gerb
03-27-2011, 02:40 PM
simpe and sounds great, gonna have to try it!

yeah bro, it is very simple, if I can grill, anyone can, we have two BBers and two athletic healthy kids in the house so we eat alot of chicken and cook in bulk. Sams Club chicken keeps really well and stays juicy even when reheated.

meizner
04-29-2011, 12:30 AM
1/3 cup lemon juice
2 tablespoons olive oil
1 tablespoon chili powder
3 cloves garlic, minced
2 tablespoons mustard
1/2 teaspoon salt
1/8 teaspoon white pepper
4 boneless, skinless chicken breasts

Preparation:
Combine all ingredients except chicken in heavy-duty zip-lock food storage bag. Add chicken; close bag and zip to close. Place in bowl or baking dish and refrigerate for 2-6 hours.
When ready to cook, prepare and preheat grill. Cook chicken for 12-17 minutes, turning once and brushing frequently with marinade, until chicken is thoroughly cooked. Discard remaining marinade. Serves 4


just wanna say, i just made this chicken and it is UNREAL! TRY IT! :yep:

gainbigmuscles
05-15-2011, 03:29 AM
Excellent recipes guys, thanks for sharing!!

Hit-Girl
05-15-2011, 03:48 AM
New to this topic. I find that if I get the breast packs like 3 to a pack around 2 pounds. I season them with a chicken rub then get the plastic wrap, and beat them flat about a 1/2 inch thick and grill. I find a consistent size, and thickness gets the best taste. It cooks fast enough that it does not dry out.

joe d
05-15-2011, 11:13 AM
2 breast cooked chopped
1 med onion chopped
1 red pepper chopped
6 eggs

saute the peppers and onions on olive oil for a couple mins then add the chicken and eggs and scramble

top with black pepper and diced tomato

chappapa
05-18-2011, 08:18 PM
any choice better than you does !

Biggie973
06-07-2011, 01:09 PM
Ginger Soy Chicken Stir-Fry

Ingredients:
8 oz. chicken breasts strips
1 tsp. ginger
1/2 onions, sliced
1/2 red pepper, chopped
6 oz. broccoli florets (frozen)
1/2 cup low-sodium chicken broth
1 tbsp. low-sodium soy sauce
1 tsp. olive oil
1/2 cup brown rice

Directions:
Cook rice according to package instructions. Heat oil in a skillet over medium; add chicken strips & cook for 4-5 minutes at medium-high. Add ginger, onion & red peppers & cooking for 3 minutes, stirring occasionally. Add broccoli, broth & soy sauce, stirring until evenly mixed. Bring to a boil. Remove & serve over rice.

Nutrition Facts: Serves One (with rice)
529 calories, 61 g protein, 48 g carbs, 10.5 g fat

quality68
06-16-2011, 06:31 AM
these chicken recipes looking damm good thanks for sharing those

tmno
09-29-2011, 09:52 AM
wow this thread is almost complete for chicken recipes

Biggie973
10-10-2011, 01:14 PM
BODYBUILDING RECIPE: GRILLED CHICKEN WRAPS X 3

Preheat oven to 400 degrees.

Take the left-over grilled chicken, and dice. Heat for 3-4 minutes, over medium-high heat, in a pan with extra virgin olive oil, couple teaspoons of lime juice (to taste), and lemon pepper. The idea is to just take the chill out of the left-over chicken. It is already cooked, so no need to worry about "cooking".


For the wraps, use whichever you prefer. I mix it up between corn/flour, and use a lot of the sundried tomato or spinach tortillas. And I will make 2-3 wraps depending on my hunger and caloric needs for that day.

Recipe 1: - Mediterranean Wraps:
Spread hummus on the wraps, and then add the diced chicken. Roll into a burrito style wraps - use tooth picks to hold together if overfilled/necessary

Recipe 2 - Mexican Wraps:
Spread guacamole, a little salsa, and some low fat shredded cheese. Add diced chicken. Roll into a burrito style wraps - use tooth picks to hold together if overfilled/necessary

Recipe 3: Italian
Spread some gravy (tomato sauce/pizza sauce - whatever is around), low-fat shredded mozzarella and roll into a burrito style wraps - use tooth picks to hold together if overfilled/necessary

Take the wraps and put onto an un-greased baking pan. Heat in oven for about 5 mins. until the tops of the tortillas are just starting to brown (the bottoms will be crisp by then).

eat,train,grow
12-10-2011, 09:37 PM
In need of some new recipes...thanks everyone!!

rd1
12-24-2011, 01:11 AM
Biggie973 pretty much has this thread covered. Some of these can virtually be used for contest prep, but I look forward to trying some of them during my off season.

I would post some of my own, but most of mine are very basic compared to the rest. For example here is a simple one I like:

-Purchase boneless skinless chicken breasts
-Wrap each breast separately in aluminum foil
-Before wrapping each breast, add chopped onion, cilantro, salt, and 3tbsp salsa
-Cook at 400 deg., for 30-35 min
-Serve with white rice and add salsa to taste

lan3clay
03-28-2012, 02:26 AM
modern living room furniture (http://www.unitedfurnituregroup.com)

best food for a person who goes to gym regularly?

georgeman22
08-01-2012, 02:33 PM
Hmm now i can easily build my muscles :) thanks for the post dude.

georgeman22
08-03-2012, 04:45 PM
Awesome these all will really effective for me. Thanks. :)

georgeman22
08-03-2012, 04:47 PM
And i feel really huge change in just one week from these recipes.

Cleo02
06-12-2013, 09:50 AM
1 lb. boneless skinless chicken breast
1/2 cup mustard
1/2 cup dill relish
1/2 cup scallions, chopped
1 teaspoon dill weed seasoning
1 teaspoon garlic powder
1 teaspoon pepper

peterjb
04-14-2014, 02:12 AM
The 5 ingredients:
4 (6-ounce) skinless, boneless chicken breast halves
1 cup multicolored cherry or grape tomatoes, halved
3 tablespoons oil and vinegar dressing, divided
20 olives, halved
1/2 cup (2 ounces) crumbled feta cheese.




Preparation

Prepare grill to medium-high heat. Sprinkle chicken evenly with 1/4 teaspoon salt and 1/4 teaspoon freshly ground black pepper. Place chicken on grill rack coated with cooking spray, and grill for 6 minutes on each side or until chicken is done. Keep warm. Combine tomatoes, 1 1/2 tablespoons dressing, and olives in a medium skillet over medium heat, and cook for 2 minutes or until tomatoes soften slightly and mixture is thoroughly heated, stirring occasionally. Brush chicken with remaining 1 1/2 tablespoons dressing. Cut each chicken breast half into 3/4-inch slices. Top each chicken breast half with 1/4 cup tomato mixture. Sprinkle each serving with 2 tablespoons cheese and torn basil leaves, if desired.