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Chicken….I eat A LOT of it… But man, it can get BORING!!!
When trying to build a great looking body, quality protein is key from the right sources and Chicken is probably one of the most common. It’s low in fat, provides high-quality amino acids and can be eaten at almost any time.
It’s time to switch it up from that boring old chicken your used to. Check out these quality recipes that can help you get out of that boring chicken rut!
Chicken and Pineapple Kabobs
This recipe combines carbs with lean protein, making it a perfect choice post workout.
SERVES: 2
INGREDIENTS:
½ cup brown rice, uncooked
6 oz. chicken, cut into bite sized pieces
½ cup fresh pineapple chunks
10 small mushrooms
1 red pepper, cut into bite sized pieces
½ small zucchini, sliced
2 tbsp. low-sodium soy sauce
1 packet Stevia
1 tbsp. sesame oil
¼ tsp. ground ginger
¼ tsp. garlic powder
DIRECTIONS:
Heat 1 cup of water to boil. Once boiling, add rice, cover, and simmer for 10 minutes.
Combine soy sauce, Stevia, sesame oil, ground ginger, and garlic powder. Place chicken in this mixture and let marinate for at least 10 minutes.
Once done, skewer the chicken, alternating with vegetables and pineapple chunks. Brush the remaining marinade over the vegetables and fruit and grill for 6-8 minutes or until chicken is done. Serve over a bed of rice.
NUTRITIONAL FACTS (PER SERVING):
348 calories, 24 g protein, 51 g carbs, 7 g fat
Chicken Kale Salad with Mandarins
When it comes to superfoods, kale often tops the list. This leafy green is one of the best vegetables you can eat and will ensure you stay strong, even if you’re on a reduced calorie intake for fat loss purposes. This salad blends a mix of lean proteins with healthy fats and just enough carbs to give you energy to get through that afternoon slump.
SERVES: 2
INGREDIENTS:
6 oz. chicken breast, cut into bite-sized pieces
1 tbsp. extra virgin olive oil
1 clove garlic, minced
5 cups kale, cut into pieces
½ cup avocado, cubed
½ cucumber, cut into slices
2 mandarin oranges, peeled and broken into segments
3 tbsp. lime juice
1 tbsp. extra virgin olive oil
1 tsp. honey
½ tsp. Dijon mustard
1/8 tsp. chili powder
Salt and pepper, to taste
DIRECTIONS:
Mix the lime juice, 1 tbsp. olive oil, honey, Dijon mustard, chili powder, and salt and pepper to form dressing.
Heat 1 tbsp. olive oil in a skillet over medium heat. Add the chicken and garlic, sautéing for 4-5 minutes or until chicken is no longer pink inside. Add the kale and sauté for about 1 minute to let flavors blend and slightly soften kale. Transfer to a bowl.
Add the remaining ingredients to the bowl and drizzle dressing on top. Toss and serve.
NUTRITIONAL FACTS (PER SERVING):
433 calories, 24 g protein, 39 g carbs, 21 g fat
Cranberry Chicken and Quinoa Salad
If you want a high-energy salad to get you through your busy day while still keeping things healthy, this is a great option. The quinoa provides a complex source of carbohydrates while the cranberries add a touch of sweetness and simple carbs for immediate energy. The pumpkin seeds offer a dose of healthy fats while the broccoli provides antioxidants. It has everything that you’ll need for a quick meal on the go.
SERVES: 4
INGREDIENTS:
12 oz. chicken breasts, sliced
½ tbsp. olive oil
½ clove garlic, minced
3 stocks celery, diced
1 cup broccoli florets, finely diced
¼ cup low sodium chicken broth
2 cups pre-cooked quinoa
2 tbsp. dried cranberries
¼ cup pumpkin seeds
1 small bunch parsley, chopped
DIRECTIONS:
Heat the olive oil in a medium skillet. Add garlic and chicken breasts, and cook until chicken is no longer pink inside 3-5 minutes. Add the celery and broccoli florets along with low sodium chicken broth, cover and turn heat to low for 5 minutes. Next, add quinoa, dried cranberries, pumpkin seeds, and parsley. Cook for 2-3 minutes and then serve.
NUTRITIONAL FACTS (PER SERVING):
354 calories, 28 grams of carbs, 34 grams of protein, 10 grams of fat
The next time you’re prepping your meals for the week, keep these recipes in mind. There are many ways you can add variety to your food while still keeping it healthy. Step outside the realm of baked and grilled chicken with new flavors and ingredients, not just for the taste, but to help you stay on track with your nutrition plan.
Give Your Chicken A Makeover… published first on medium.com/@VSGuides
