Tuesday, July 14, 2015

Chicken Again ?? Spice it Up a Bit !

Ohh what's for dinner ?? Chicken again... Sometimes it might seem like chicken for your meals can get BORING which might cause you to not want to eat healthy foods due to lack of "flavor". Chicken is perhaps the most popular source of protein when it comes to eating a healthy and its incorporated often and for good reason. Chicken breast provides about 30 g of protein in a 100 g serving and is fairly low in fat, compared to other meat proteins. If you are tired of eating plain, dull chicken breasts you need to give these flavor boosting meals a shot !
-Create a marinade with mustard using white wine vinegar or balsamic mustard for a tangier taste. Mix this with a few fresh herbs like sage and tarragon and a tbsp or two of olive oil. You can always try out different flavors like Dijon or Spicy but ALWAYS check the ingredients and the calories because sugar can be added to mustard often to create that sweet and tangy flavor !
-Chicken marinated with lemon or lime can provide a fresh summertime taste. Create an Italian or Greek flavor by mixing olive oil, oregano, garlic and fresh lemon. Grill or bake chicken after a few hours of marinating. This mix also goes amazingly well with a yogurt-based dressing or tzatziki dip. Make your own by mixing non-fat Greek yogurt with olive oil, cucumbers, garlic, lemon juice and dill or mint.
-Hungry for Taco Tuesday but don't want to ruin your diet ??Marinade your chicken with lime juice, chopped chilies (or chipotle spice), olive oil and garlic. Bake or grill chicken after marinating. After cooking, chop your chicken and serve on top of brown rice with a low fat, low sugar salsa. Or, try making a guacamole using lime juice, mashed avocado and tomatoes. Make a Mexican-inspired salad using chopped chicken, romaine, tomatoes, red onion, peppers and a few black beans.
-Fried chicken is loaded in calories and fat. But there is a way that you can recreate this by using shredded coconut and almond flour which also is gluten free. Begin by cutting chicken into strips. Dip chicken into a mixture of egg whites, unsweetened coconut milk and lime. After dipping in the egg white wash, coat with a mix of coconut and almond flour. Bake for 20 minutes on 400 F, flipping after 10 minutes of baking. This coco-nutty chicken matches pairs well with a freshly made mango-avocado salsa, or a fruity green salad that combines spinach, kale and fresh raspberries.
-Balsamic vinegar, cooked from a reduction of white grapes, provides a rich flavor and lends a Mediterranean flare to any dish. Marinate chicken in balsamic vinegar, fresh basil, olive oil and garlic. You can grill or roast your chicken after marinating, for one to two hours max. If you marinade it too long, this acidic marinade will start to break down the chicken breast! Serve the balsamic chicken with a spinach and strawberry salad.
-Feeling like you can enjoy a Thai dish on a weeknight ? Blend a gluten free, msg free, lite soy sauce with lime juice, hot chili peppers, smooth natural peanut butter and sesame oil to create a dressing for a Thai-inspired chicken salad. To make the salad, combine the dressing with chopped cooked chicken, romaine, grated carrot, mango, cucumbers and scallions. Not in the mood for salad? Marinate chicken in the dressing and bake or grill chicken as satays.
Take some or all of these ideas and get creative in the kitchen !

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