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Finding the balance of physical and mental health through adventures and fitness

Tag Archives: chicken

I owe you this recipe. A few weeks ago I went on a chicken salad kick, mostly because I love dill and this was an easy way to get in some protein without a ton of carbohydrates. I don’t like to put food into categories – I want to eat what I want when I want it, so chicken salad and tuna salad are often snacks in this house.

Like most of you, the weekends are for grocery shopping and meals are a moshposh until that happens. So we were looking at all the parts that we had in the fridge and tried to figure out what we could do with them – that’s where the cinnamon raisin bread in this recipe came into play.

Greek Yogurt Chicken Salad for Two

What You’ll Need

  • 8 ounces of cooked chicken breast, cubed
  • 1/3 cup plain Greek yogurt (I used 2% Fage)
  • 2 tablespoons walnuts
  • 1/3 cup grapes, chopped
  • 4 slices of bread (I used Pepperidge Farm cinnamon raisin)
  • 1 teaspoon of dill weed
  • salt
  • pepper
  • Oven or toaster oven

Directions

1.In a medium sized mixing bowl mix cooked, cubed chicken, Greek yogurt and dill weed. I had seasoned my chicken when I baked it, but it can be plain as well. Mix thoroughly.

 

2.Mix in chopped grapes. I quartered our grapes because they were large, but whatever size you prefer. Depending on the size of the bread or if you choose a wrap may not need to quarter them.

 

3.Mix in walnut pieces. I put my walnuts in a bag and used a meat tenderizer to break them into smaller pieces. I’ve found that using a knife can be a long process and dangerous if your knife isn’t sharp enough. If you have walnut or pecan pieces already you can skip this step.

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4.(Optional) Toast your bread! For a hearty sandwich, I find that they can fall apart if there’s a lot in the middle, so toasting helps prevent this. I put my toast in the toaster oven for 2 minutes at 300 degrees. You may not need to toast for this long, again, it’s preference.

5.Add half of the mixture onto your toast and serve!

Nutrition for 1 serving: 372 calories, 10F/39.5C/37P

  • Fats decrease without or with less nuts
  • Carbohydrates change depending on bread/grain type
  • Protein changes depending on amount of chicken

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I’m always looking for new recipes. I think the ones I search for the most usually include the ingredients: chicken, tomatoes, eggs, sweet potato and ground turkey. I do a bulk of my meal planning on Sunday’s, which means I’m probably scanning through cookbooks, magazine’s and Pinterest for about an hour sometime in the afternoon before I hit the grocery store.

This week as I prepared my grocery list and added the usual suspects, I looked in the fridge to see what I had in there that I knew I wanted to consume this week, either because the food was going to go bad or I just wanted to make room.

My grain staples aside from oats are flax and oat pitas, English muffins and tortillas. I had two tortillas left in the fridge and to me that’s a sign that I need to do something more than a wrap at lunch. So bring in Pinterest!

 

I had found a bunch of quesadilla recipes, but I wanted something a little more simple and I knew that if I wanted guacamole, I wasn’t going to be willing to have cheese as well – just not worth the macros since I had planned peanut butter for later in the day. I mean, we all have our priorities. Mine are typically around peanut butter. So I decided I could still make something similar, but I needed something that would add some flavor and keep the meal interesting.

What You’ll Need

  • 1 tortilla
  • 4-6 ounces of cooked, cut up chicken
  • 2 tablespoon’s  of Frank’s Red Hot
  • 1 – 100 calorie pack Wholly Guacamole
  • 1/4 cup of jalapenos (optional)
  • McCormick Fiesta seasoning
  • cooking spray
  • sauce pan
  • baking sheet

Directions

  1. Pre-heat oven to 350.
  2. Cut up raw chicken into small pieces.
  3. Heat sauce pan and spray with cooking spray. I recommend cooking spray to cut down on fat also you don’t want to make the chicken crisy or fried-liked, which can happen if you use oil.
  4. Add chicken to the sauce pan and let cook on one side. Add Fiesta seasoning, or any spicy- seasoning that you like. I have sriracha garlic powder that could have been used for this too.
  5. After you add the seasoning, flip chicken to cook on the other side.
  6. While your chicken cooks, get out a baking sheet. This is to prep and bake your tortilla.
  7. Spread the guacamole all over the tortilla. I used a 100 calorie pack from Wholly Guacamole, this is my preference because of portions and sale prices.
  8. Going back to your chicken when it’s completely cooked add your hot sauce and make sure sure chicken is completely covered. I recommend 2 tablespoons, but again this will be preference depending on how hot you like your food.
  9. Add chicken to one half of your tortilla. Make sure that it’s evenly spread out so that there are no piles of chicken. This could prevent the tortilla from staying closed while baking.
  10. Optional: to finish add 1/4 cup of jalapenos.
  11. Fold tortilla in half and bake for 7-10 minutes or until crispy.

 

I used 4 ounces of chicken. 1/4 cup of jalapenos and the whole 100 calorie pack. Macros for this recipe using my specific ingredients:13f/31c/35p

**Macros may differ when changing ratios and brands.

 

 

Step 7

Step 8

After step 8

Step 9 and 10

 

❤ Cristina


I eat a lot of chicken. I mostly bake it, sometimes I pan fry it. I own a million spices and seasoning blends so it’s never boring to me. However, that doesn’t stop my boyfriend from asking if the “chicken is going to be exciting for dinner.” Well, yes dear the chicken will be exciting and I promise I won’t feed you sometime I wouldn’t want to eat myself. So because he asked again tonight how exciting the chicken would be tonight, I decided to make something a little different for us tonight – homemade chicken nuggets.

These are better than any store brand, frozen bag not just because the chicken is fresh and there’s less additives, but you get to play with flavors. To me, flavor is important. It makes food interesting and can really change the dynamic of a meal. So tonight’s flavor of choice was Kickin’ Chicken blend.

This recipe is broken down for 1 serving to keep it simple.

What You’ll Need

  • 5 ounces of chicken
  • 2 tablespoons all purpose flour
  • 1 tablespoon Italian seasoned bread crumbs
  • 1 teaspoon Kickin’ Chicken blend by Weber (or other flavor blend of your choice)
  • 1 egg *
  • 2 tablespoons cold water*

*egg mixture is good for 2 servings

Directions

  1. In bowl combine all dry ingredients thoroughly
  2. In a separate bowl combine egg and water
  3. Using tenders or chicken breast, trim off any excess fat and cut meat into bite size pieces
  4. Add chicken to egg wash, then dip each piece into the dry mix until coated
  5. Place chicken pieces on a greased baking sheet, spray chicken lightly with cooking spray and bake for about 7-10 minutes at 350 degrees

I served my nuggets with 15g of honey mustard and 100g of broccoli. The macros for just the nuggets were 6F, 17C, 31P. Definitely an improvement over the macros from the dinosaur shaped nuggets you see in the frozen food aisle. These were also a winner with my boyfriend. When I started prepping them, he asked if they would be fried. I laughed and said “do I ever fry anything?” He replied, “well, no. Ha, well why did you ask then? For being baked, these little guys had a little crunch because of the cooking spray applied before they went into the oven.

Overall, it probably took my 15 minutes to get dinner together and it was a home cooked meal that I don’t feel guilty eating and since I know it was a hit with my guy, I may need to make them more often so he doesn’t feel consumed by chicken breast and “burrito bowls”.

I hope you enjoy making your own nuggets,  with spices the possibilities are endless!

 

❤ Cristina


  


With summer BBQ’s and gatherings over bonfires, there are some treats that you just can’t escape, nor would you want to. For me the list contains s’mores, guacamole, burgers and chicken wing dip. I know I’ve written about chicken wing dip before because I make it at other times of the year for a bunch of different kinds of parties. The last time I made it was for the Superbowl and it was just as much of a success as it was when I made it for Thanksmas.

However, this time around I really wanted to make a version that I didn’t feel guilty eating. This isn’t something that I eat often, but even still, I know the ingredients and they’re not all things I typically consume.

We had been invited to a pre-4th of July BBQ and knowing this crowd, I knew what kind of food to expect (I may have had a few too many cupcakes), so I figured I could leave some extra wiggle room with some on the fly modifications the foods I was bringing to the party for myself. I made my regular batch of dip for everyone else, and had brought the recipe below for myself.

What You’ll Need:

  • Joseph’s flax and oat pita
  • 60g of fat free cream cheese
  • 3 teaspoons of Frank’s Red Hot
  • 4 ounces of chicken
  • 1/2 tablespoons of Rosemary and Sundried Tomato seasoning
  • 1/4 cup Mexican blend cheese

Directions:

  1. Pre-heat oven to 350 degreees.
  2. Spray baking sheet and lay out chicken evenly apart, bake for 7 minutes or until cooked.
  3. While chicken is baking, in a bowl soften 60g or 4 tablespoons of fat free cream cheese.
  4. Add Frank’s Red Hot to cream cheese. Set aside.
  5. While chicken is still hot, tear apart into bite size pieces, add to cream cheese mixture.
  6. Stir in Rosemary and Sundried Tomato seasoning thoroughly – nothing worse than a full bit of spice!
  7. Stir in shredded cheese. Set aside.
  8. Take your pita and open the pocket.
  9. Stuff chicken and cheese mixture into the pita. Bake on an ungreased baking sheet until outside is crispy.

This recipe serves one and it’s super filling. I had it as an in between meal while we were chatting and playing yard games. It could be served for lunch or dinner because the portion is enough to keep you content. You could also serve with pita chips if you wanted a little more carbs to the meal.

Macros and nutritional information:

Fat: 12g

Carbs: 21g

Fiber: 4g

Sugar: 6g

Protein: 48g

Macros will vary as you change ingredients and portions.

Filling before baking!

 

❤ Cristina