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  1. #31
    Peaceful28
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    Default Tomato Chicken with Sage-

    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

  2. #32
    Peaceful28
    Guest

    Default Marinated Chicken Kabobs-

    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

  3. #33
    Peaceful28
    Guest

    Default Sesame Chicken-

    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

  4. #34
    GYM RAT Sensei's Avatar
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    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!

  5. #35
    Peaceful28
    Guest

    Thumbs up Chicken Veggie Soup

    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

  6. #36
    PENCILNECK
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    Thanks for the recipes, gonna try one soon

  7. #37
    Peaceful28
    Guest

    Thumbs up Chicken Cacciatore

    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.

    Last edited by Peaceful28; 10-29-2009 at 04:58 PM.

  8. #38
    Peaceful28
    Guest

    Default Grilled breast of Chicken Marsala with carrots

    • 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

  9. #39
    Peaceful28
    Guest

    Default Chicken Shepards Pie

    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

  10. #40
    OLYMPIAN Biggie973's Avatar
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    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.
    Shut Up & Train

    bodybyian.blogspot.com

  11. #41
    OLYMPIAN Biggie973's Avatar
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    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
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  12. #42
    OLYMPIAN Biggie973's Avatar
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    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
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  13. #43
    RX MEMBER thesamewords's Avatar
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    I love my slow cooker but the chicken falls apart if you leave it in there to long. Im a thigh guy.

  14. #44
    OLYMPIAN Biggie973's Avatar
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    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.
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  15. #45
    OLYMPIAN Biggie973's Avatar
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    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
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