Recipes: Chicken Dinner

Share this article

Winner, winner! Today’s recipe blog is brought to you by: chicken, the delicious and nutritious poultry that will fuel you all the way to your personal goals.

Chicken is a great food to eat when trying to lose weight and gain muscle, and that’s why we’re going to show you some of our favorite chicken recipes today. This bird is packed with lean, low fat protein and encourages muscle growth and development and aids with weight loss.

Did you also know that chicken is a natural anti-depressant? Not only will it make you feel better when you’re sick with a cold, it will raise the serotonin levels in your brain! Chicken is also great for aging adults because it helps in the fight against bone loss along with helping to prevent cardiovascular diseases. This is a really amazing bird.

Blackberry Chicken

Prep Time: 5-8 hours

This recipe makes a wonderfully healthy family meal.

Ingredients for Chicken

  • 1.5 pounds organic, skinless, boneless chicken tenders2-10-2013
  • 1 cup organic blackberries
  • 1/4 cup coconut aminos (or soy sauce)
  • 1/4 cup plum vinegar
  • 1 Tablespoon olive oil
  • 1/8 cup yellow onion, minced
  • 4 garlic cloves, minced
  • 1 packet Stevia

Instructions

  • Rinse the chicken tenders and pat dry. Place in a large ziplock bag.
  • Combine the rest of the ingredients in a high speed blender until smooth.
  • *optional* Strain the seeds from marinade (If you don’t mind the crunch, then leave the seeds in!)
  • Pour the marinade into the bag of chicken, seal and place in the refrigerator for 4 to 6 hours.
  • Preheat oven to 375 degrees F. Place the marinated chicken in a baking pan and bake for 30 minutes.
  • Remove from oven, drain off excess marinade, then place under high broil for 4 minutes, watching closely. Remove when golden.

Ingredients for Blackberries

  • 1 TBL coconut oil
  • 1 cup organic blackberries
  • 1 packet Stevia
  • 1 Tbl plum vinegar

Instructions

  • In a skillet over medium low heat, combine all of the ingredients and bring to a simmer.
  • Simmer, stirring often, until the blackberries become bright and the sauce reaches desired consistency.
  • If you wish to thicken the sauce more, add 1/2 teaspoon of arrowroot powder.
  • *optional* Strain the seeds from the sauce (If you don’t mind the crunch, then leave the seeds in!)
  • Serve over the cooked chicken.

Nutritional Facts

Servings: 4
Calories: 287
Fat: 7g
Sodium: 655mg
Carbs: 15g
Fiber: 5g
Protein: 36g

Chicken and Veggie Stir Fry with Mango

Prep Time: 45 minutes

This recipe will wake up your taste buds, satisfy your fiber needs and feed your muscles.

Ingredients

  • 1 pound organic, boneless, skinless chicken breast
  • 2 Tablespoons Olive oil
  • 1 clove garlic, minced
  • 1 yellow onion, chopped
  • 2 heads broccoli, chopped
  • 2 carrots, cut in half and then into 2 inch segments
  • 2 heads baby bok choy, chopped
  • 1 zucchini, chopped
  • 1 teaspoon fresh ginger, minced
  • 3/4 cup chicken broth (divided)
  • 2 Tablespoons arrowroot starch
  • 2 Tablespoons toasted sesame seed oil
  • 1 Tablespoons ume plum vinegar
  • 1 Tablespoon coconut aminos
  • 1 ripe, organic mango, peeled, pitted and chopped

2015-8-9Instructions

  • Rinse the chicken and cut into 1 inch cubes.
  • Place the olive oil in a large skillet over medium heat. Add the garlic and onions, sauté for about 10 minutes, until soft. Add the broccoli, carrots and chicken and cook an additional 10 minutes. Add the bok choy and zucchini. After 5 minutes add 1/4 cup of chicken broth, cover, and cook an additional 10 minutes.
  • In a small bowl combine the remaining 1/2 cup chicken broth, arrowroot, sesame oil, vinegar and coconut aminos. Add the seasoned mixture to the skillet, along with the chopped mango, and cook for another 5 minutes, stirring constantly until the mixture thickens.

Nutritional Analysis

Servings: 6
Calories: 243
Fat: 11g
Sodium: 675mg
Carbs: 15g
Fiber: 4g
Protein: 19g

Chicken Soup with Quinoa and Roasted Red Peppers

Prep Time: 20 minutes

This recipe is a great way to fit some quinoa into your diet.

Ingredients

  • 1 cup roasted red bell peppers10-7-2012
  • 3/4 cup white bean hummus
  • 2 cups chicken stock
  • 1/2 cup cooked quinoa
  • 1 cup shredded rotisserie chicken
  • dash salt and pepper
  • 2 Tablespoons parsley, chopped

Instructions

  • Take 1/4 cup of the roasted red peppers, slice into strips and set aside.
  • Place the remaining red peppers in a blender along with the hummus and chicken stock. Blend until smooth.
  • Transfer to a medium saucepan. Add the quinoa and chicken. Season with salt and pepper.
  • Bring to a boil.
  • Ladle the soup into bowls and garnish with the slices of red pepper and chopped parsley

Nutritional Analysis

Servings: 5
Calories: 248
Fat: 11g
Sodium: 644mg
Carbs: 14g
Fiber 3g
Protein: 20g

Gluten Free Chicken

Prep Time: 30 minutes

This is a great option for anybody trying to eat gluten-free that might be craving some junk food.

Ingredients

  • 3 boneless skinless chicken breasts
  • 1/4 cup almond flour
  • 1/4 cup arrowroot starch
  • 1/2 teaspoon salt
  • dash of pepper
  • 3 Tablespoons Dijon mustard (gluten free)
  • 3 eggs
  • 3 Tablespoons olive oil
  • 1 box Mary’s Gone Crackers, gluten free crackers, ground to crumbs
  • 1 cup nutritional yeast

6-2-2013Instructions

  • Preheat the oven to 400 degrees F. Lightly grease 2 baking sheets with olive oil.
  • Rinse the chicken breasts and pat dry. Place between two sheets of parchment paper and pound it down to ½ inch thickness. Trim off any excess fat and cut into 2-inch strips. Cut the strips into about 80 2×2 inch nuggets.
  • Arrange 3 shallow bowls next to your prepared baking pans. In the first bowl combine the almond flour, arrowroot starch, salt and pepper. In the second bowl combine the Dijon, eggs and olive oil. In the third bowl combine the gluten free cracker crumbs and nutritional yeast.
  • Take each chicken piece and drag it through bowl #1, dip into bowl #2 and roll in bowl #3. Place each coated nugget on the prepared baking sheets.
  • Bake the chicken for 20 minutes, then turn the oven on high broil for about 2 minutes to get them really crispy.
  • Serve with natural ketchup and mustard.

Nutritional Analysis

Servings: 80 nuggets
Calories: 37
Fat: 1g
Sodium: 44mg
Carbs: 2g
Fiber: 1g
Protein: 4g


Share this article

Comments are closed.

Claim your 3 Free Workouts