Archive for the Chicken Category

Rosemary Chicken

Posted in Chicken, Lean & Green with tags , on May 14, 2009 by yourhealthcoaches

Ingredients:

1 small onion, chopped
3 stalks celery, cut into pieces
4 chicken breasts
1 t. dry rosemary or 1 T. fresh
1/2 head cabbage, cut into wedges
1/2 t. salt and pepper (or salt substitute)
1 c. tomato juice

Mix the chopped onion and celery, put 1/2 in bottom of roasting pan. Sprinkle rosemary on the chicken and place on top of the onion/celery. Place other veggies around the chicken. Sprinkle with salt and pepper and pour tomato juice over all.
Cover roasting pan and bake at 350 for 1 hour.

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Mediterranean Grilled Chicken

Posted in Chicken, Lean & Green with tags , on May 12, 2009 by yourhealthcoaches

Prep Time: 20 mins (+30 mins marinating time)
Cooking Time: 20 mins

Ingredients

2 tablespoons olive oil
3 tablespoons white cider vinegar
1 teaspoon italian seasoning
1 clove of garlic
1/4 teaspoon ground black pepper
zest of half a lemon
1 tablespoon sun-dried tomatoes, chopped
salt and pepper to taste
14 oz. boneless skinless chicken breast
3/4 cup summer squash
3/4 cup zucchini
oregano (optional)

Method

Combine all ingredients (except chicken) into a large zip-top plastic bag. Add chicken, seal bag and coat chicken with marinade. Refrigerate 30 minutes or longer for extra flavor. Remove chicken from marinade and discard marinade. Grill chicken over medium heat 6-7 minutes per side or until done. Place zucchini and squash on grill (on top of foil if desired). Sprinkle with oregano, salt and pepper. Turn once to cook thoroughly.

This recipe makes 2 servings.

Chicken Teriyaki

Posted in Chicken, Lean & Green with tags , on May 12, 2009 by yourhealthcoaches

Prep Time: 15 mins (+4 hours marinating time)
Cooking Time: 15 mins

Ingredients

2, 6 oz. chicken breasts
1/2 cup cauliflower
1/2 cup broccoli

Marinade

2 tablespoons olive oil
4 tablespoons low sodium soy sauce
1/2 cup onion, chopped
2 cloves garlic, chopped
1/2 teaspoon ginger

Method

Blend marinade. Butterfly chicken breasts and tenderize till the breasts are of even thickness. Marinade with spices at least 4 hours or overnight. Grill chicken and steam veggies until desired softness.

This recipe makes 2 servings.

Broccoli Chicken Dijon

Posted in Chicken, Lean & Green with tags , on May 12, 2009 by yourhealthcoaches

Prep Time: 10 mins
Cooking Time: 25 mins

Ingredients

2, 6 oz. chicken breasts (boneless skinless)
1/2 cup reduced sodium chicken broth
1 tablespoon light soy sauce
4 cups broccoli florets
1 clove garlic, minced
1 tablespoon olive oil
2 tablespoons Dijon mustard

Method

Mix chicken broth and soy sauce; set aside.

Cook and stir broccoli and garlic in hot oil in large skillet on medium-high heat until crisp/tender. Remove from skillet; cover to keep warm.

Add chicken to skillet; cook and stir 3-4 minutes or until cooked thoroughly. Add broth mixture mix well. Bring to boil. Reduce heat to medium low. Stir in mustard until well blended. Return broccoli mixture to skillet mix lightly. Cook until heated thoroughly; stirring occasionally.

This recipe makes 2 servings.

Balsamic Glazed Chicken

Posted in Chicken, Lean & Green with tags , on May 12, 2009 by yourhealthcoaches

Prep Time: 15 mins (+ 3 hrs marinating time)
Cooking Time: 45-60 mins

Ingredients

4, 6oz.chicken breasts (or strips of chicken)
2 cloves garlic
4 tablespoons rosemary leaves, chopped
4 tablespoons extra virgin olive oil
2 medium red onions, 1 inch thick slices
1/4 cup balsamic vinegar
6 cups broccoli
Salt and pepper to taste

Method

Rinse the chicken and pat dry. Combine the garlic, rosemary, black pepper and sea salt and mix with 3 tablespoons olive oil. Rub the outside of the chicken all over with the rosemary mixture. Cover and refrigerate 3 hours (or overnight).  Preheat oven to 350. Place the onion slices on the bottom of a small roasting pan. Place the chicken on top of the onions. Pour the wine over the chicken and rub all over with 1/4 cup of the vinegar. Roast in oven for 45 minutes or until done. 

Steam broccoli and serve on the side.

Mexican Chicken

Posted in Chicken, Lean & Green with tags , on May 8, 2009 by yourhealthcoaches

3 chicken breasts
1 can diced tomatoes
2 green chilis
2 TBSP chili powder
1 tsp cumin
hot sauce

Spray a large, frying pan with non-stick spray and cook the chicken breasts 5-7 minutes/side, just enough to put some brown on them.  Add can of tomatoes, chilis, and spices, turn the heat to simmer, put a lid on the pan, let cook for 20 minutes. If tomatoes stick, deglazed with some water and about a half-cup of chicken stock . Pulled the chicken apart and let it stew some more (5-10 minutes).

Serve with additional salad to complete the meal.

Teriyaki Chicken w/Asparagus & Cauliflower

Posted in Chicken, Lean & Green with tags , on May 8, 2009 by yourhealthcoaches

One of my favorite dishes, this teriyaki chicken is full of pungent flavors that make you question if you are really on a diet at all.

Ingredients

  • 6oz skinless boneless chicken breasts
  • ½ cup asparagus
  • ½ cup cauliflower  
  • 1 tsp brandy
  • ½ wasabi or horseradish sauce
  • ½ tsp fresh ginger, chopped
  • 2 tbsp low sodium soy sauce
  • ½ cup onion, chopped

Instructions

Mix ingredients of marinade and place in a ziplock bag with the chicken to marinade in the fridge. Ideally leave overnight or a few hours if in a hurry.

Pour chicken, onions and marinade onto aluminum foil and place under a hot grill for 4 minutes on each side. Check the juices run clear when cut open.

Serve with boiled asparagus and cauliflower.