~ Chicken ~

[bmf2]

~Chicken~

Parmesan Chicken

2 boneless skinless chicken breasts with the fat cut off, diced into bite size pieces
1/4 cup of water
1 tsp. oregano
½ tsp. basil
dash of dried chives (optional)
11/2 tablespoons Parmesan cheese
dash of salt
½ teaspoon pepper
½ teaspoon garlic powder

Take a non-stick stir-fry pan, and put it on a high flame/heat with the diced chicken and the water...add seasonings - mix well – and continue cooking until chicken is done...
serve over rice or alone.
Taste really good with the juices poured over rice!

[bmf2]

Broiled Chicken with a Cajun twist


2 boneless, skinless chicken breasts(scored)
2 tbsp blackened Cajun seasoning***
1 tsp salt
1 cup sour cream (fat free is okay)
1 cup cottage cheese (chive flavored is the best)
1 egg white

Directions:
Mix cottage cheese and sour cream in a bowl. Set aside.
Trim fat off chicken and score lightly with knife in lines about 1" apart.
Dip chicken in egg white (or brush egg white on with pastry brush).
Rub chicken with blackened Cajun seasoning and salt.
Cover a cookie sheet or broiler pan with tin foil. Make sure sides of foil are turned up to prevent spills. Place chicken, scored side down, on foil and broil at level closest to flame. Cook five minutes on each side or until the second side is cooked and slightly browned. Divide the cottage cheese mix and put on chicken breasts. (It will look like too much- but it's not!) Broil for an additional five minutes or until cottage cheese is melted and slightly browned. Serve with drippings poured on top.

***Blackened Cajun seasoning can be made by combining to taste about a teaspoon of each - garlic powder - onion powder –cayenne pepper - chili powder – cumin and
1/2 teaspoon black pepper

[bmf2]

Chicken Concoction

4 chicken breasts (cubed)
1 diced onion (optional)
2 cans of black beans
1 red pepper
1 green pepper
1-2 cups of mushrooms
1 can of Rotelle tomatoes
1 Tbsp crushed garlic (more if you want)
1/8 tsp of cumin
Black pepper
2 cups of brown rice (cooked)


Cook chicken until no pink is left –
Stir in onion, peppers, and mushrooms - continue cooking until soft
Stir in Rotelle tomatoes and Black Beans - cook for 10 minutes
Add cumin and garlic and simmer for 5-10 minutes
Serve over brown rice or eat it as it is - 4-6 servings

[bmf2]

Mexican Chicken Pasta Salad


1/2 lb. rotini or other spiral pasta
1 lb. roasted chicken meat, shredded
2 tomatoes, seeded and diced
1-1/2 cups frozen corn, thawed
2 carrots, shredded
1/4 cup red onion, chopped
1 Tbs. Dijon mustard
1 Tbs. lime juice
1 Tbs. jalapeño pepper, seeded and minced
3/4 tsp. chili powder
3/4 tsp. ground cumin
1 cup fresh cilantro, chopped

Cook pasta in boiling salted water 8-10 minutes, or until done. Drain and transfer pasta to a large bowl. Add next 5 ingredients and toss. Combine remaining ingredients, except cilantro, in a jar with a tight-fitting lid. Shake vigorously. Pour dressing over pasta. Add fresh cilantro and toss thoroughly.
Per serving: fat 5.9g, - protein 45.6g,

	protein

[bmf2]

--- Honey Chicken ---


4 chicken breast
1/2 cup honey
2 tbsp rosemary
2 tsp lemon juice

1. Mix lemon juice, rosemary, honey together.
2. Pour over chicken in a square baking dish
3. Cook in oven 350 for an hour.

Pretty good for after workout

[bmf2]

~~Chicken Enchiladas~~

1 lb chicken breast, cubed
1 whole green bell pepper chopped
1 small onion chopped (optional)
1/2 tsp cumin
1/2 tsp chili powder
1 16-oz can fat-free refried beans
1 c wheat germ
6 medium whole wheat flour tortillas
1 10-oz can(s) spicy salsa
3 oz fat-free Cheddar cheese, shredded

Cook the chicken, pepper, onion and spices in a nonstick pan over medium-high heat for 4 minutes.
Remove from heat and add the beans and wheat germ. Add 3/4 cup chicken filling to each tortilla - roll up, and place seam side down in a nonstick baking dish. Top with the salsa.
Cover and bake at 350F for 40 minutes. Sprinkle with cheese. Garnish with salsa, sour cream, and cheese

[bmf2]

Here's a simple marinade for chicken breasts:


6 oz. can pineapple juice (1 small can)
4 oz. water
1 tbsp. teriyaki sauce (low sodium)

Mix together and pour over chicken-
Marinade at least 2 hours overnight for best flavor

[bmf2]

Chicken Kiev with Shrimp

4 Chicken Breast
1 Tomato diced
Fresh Spinach
½ -1 cup Baby Shrimp

Take each chicken breast and tenderize "hammer it” till about ¼ - ½ inch thick.
Then take some diced tomato, some fresh spinach, and baby shrimp place on the flattened chicken breast.
Roll it up place on a cookie sheet and broil for about 20 min.
Serve with angel hair rice pasta or rice.

You can also add mushrooms and onions and sprinkle cayenne pepper
on it if you want to spice it up some!

[bmf2]

QUICK MEAL IDEAS FOR LEFTOVER CHICKEN BREASTS


• Roll sliced chicken with spicy salsa or Pico de Gallo and shredded lettuce in a whole wheat or corn tortilla for quick fajitas.
• Top a mixed vegetable salad and serve with balsamic vinaigrette.
• Add to canned non-fat, low sodium chicken broth with mixed frozen vegetables for easy chicken soup.
• Add to egg whites for an extra-protein packed omelet, roll the scrambled chicken & egg up in a tortilla with salsa or Pico de Gallo for an on-the-go breakfast taco.
• Heat 1/2-cup honey in a large skillet with ¼ teaspoon of both garlic powder and ground ginger. Toss in 1/2 cup of green onion tops snipped into 1/4 " pieces. Turn heat to medium and when the consistency of the honey has thinned, add 1 1/2 pounds of thinly sliced leftover chicken and toss well to coat. Serve on top of steamed mixed vegetables.
Slice thinly and mix with marinara sauce and place in a small baking dish. Top with a bit of non-fat Parmesan cheese and heat in the oven. When it's hot through out, turn on the broiler and place the dish approximately 4 inches below the heat source. In about 3 minutes, the cheese topping will be lightly golden and crunchy.

For Pico de Gallo recipe look under "MARINATED TOP SIRLOIN"

	protein

[powerlifter]

You never can have too many chicken recipes - these look great will try one out tonight