10 Great Summer Chicken Recipes
Hi RxMuscle Girls,
Happy June to you and yours! Now that we're a week from o
fficially celebrating Summer, we thought this is would be a great time to give you a few and hopefully new ways to prepare your chicken recipes for both yourself and your families (pre-contest...of course). :D
Keep in mind, that there is always room for substitutions if you want to make these chicken recipes your own, along with your own flavors and style.
Your side dishes, because we are in a lighter, summer mode, can be seasonal vegetables, or experiment by going to your local farmer's market and trying new vegetables such as summer squash, egg plants, jicama, or even sweet/yam mashed potatoes. What a wonderful surprise for your next or first summer get-togethers.
Ok...so without further ado....
10 Great Summer Chicken Recipes:
1. Oven-Fried Chicken
Cook Time: 25 minutes Total Time: 25 minutes Serves: 4
Ingredients:
1 1/4 lbs chicken breasts, cut into four pieces
2 egg whites
2 cups crushed cornflakes
2 tsp paprika
2 tsp dried mixed herbs
Preparation:
Preheat oven to 425 degrees.
Place egg whites in a shallow bowl, and crushed cornflake crumbs, paprika and mixed herbs in another shallow bowl.
Dip chicken into egg whites, then into cornflake crumbs.
Place dipped chicken on a baking tray coated with nonstick cooking spray.
Cook for 20-25 minutes, turning the chicken halfway through.
Per Serving: Calories 207, Calories from Fat 17, Total Fat 1.9g (sat 0.5g), Cholesterol 82mg, Sodium 269mg, Carbohydrate 12.3g, Fiber 0.4g, Protein 35.3g
2. Spinach-Chicken 
Breast Rolls
Servings: 4 servings
Prep Time: 30 mins
Total Time: 1 hr 30 mins
Ingredients
4 med skinless, boneless chicken breast halves (about 1-1/4 lb. total)
1 egg white
½ of a 10-oz. Pkg. frozen chopped spinach, thawed and well drained
1/3 cup low-fat cottage cheese, drained
4 oz. part-skim mozzarella cheese, shredded (1 cup)
1-1/4 cup light spaghetti sauce with garlic and herbs (half a 26-oz. jar)
2 Tbsp. tomato paste
6oz. dried multigrain or whole wheat spaghetti, cooked according to package directions, and drained (optional)
Directions
1. Preheat oven to 375 degrees F. Plac
e each chicken breast between plastic wrap; lightly lb with flat side of meat mallet to about 1.4 inch thickness.
2. In bowl stir together egg white, spinach, cottage cheese, and half the mozzarella; spoon on chicken, leaving 1.2-inch border. Roll up from narrow-side. Place, seam sides down, in 2-quart rectangular baking dish.
3. Combine spaghetti sauce and tomato paste; spoon over chicken.
4. Bake, covered, for25 minutes. Uncover; sprinkle with remaining mozzarella. Bake, uncovered,about 25 minutes more or until chicken is no longer pink (170 degrees F) and cheese is light brown. Let stand 10 minutes. If desired, serve with spaghetti. Serves 4.
Nutrition information
Per serving: Calories 292, Total Fat 7 g, Saturated Fat 4 g, Monounsaturated Fat 2 g, Polyunsaturated Fat 1 g, Cholesterol 101 mg, Sodium 718 mg, Carbohydrate 10 g, Total Sugar 6 g, Fiber 3 g, Protein 46 g
3. Wok-Seared Chicken & Vegetables
Servings: 4 servings, 1 1/4 cups each
Prep Time: 35 mins
Total Time: 35 mins
Ingredients
2 tsp coriander seeds
1 tsp cumin seeds
1 tsp fennel seeds
1 tbs cornstarch
¾ tsp salt
½ tsp ground turmeric
1 lb boneless, skinles
s chicken breasts, trimmed and cut into 1-inch cubes
3 tbs canola oil, divided
2 large carrots, cut into 1/4-inch-thick slices
1 large green bell pepper, cut into 1-inch cubes
1 small red onion, cut into 1/2-inch cubes
4 large cloves garlic, thinly sliced
3 dried red chiles, such as Thai, cayenne or chile de arbol, stemmed
1 tbs lime juice
½ cup firmly packed fresh mint leaves, finely chopped
Directions
1. Grind coriander, cumin and fennel seeds in a spice grinder (such as a clean coffee grinder) or a mortar and pestle until the mixture resembles coarsely ground pepper. Transfer to a med bowl and add
cornstarch, salt and turmeric; stir to combine. Add chicken and stir until coated with the spice mixture.
2. Preheat a wok or a well-seasoned cast-iron skillet over high heat. Add 2 tbs oil. When the oil is shimmering, add carrots, bell pepper, onion, garlic and chiles. Cook, stirring, until the vegetables begin to brown, 4 to 6 minutes. Transfer to a plate.
3. Reduce heat to med-high and add the remaining 1 tbs oil to the pan
. Add the chicken and seasonings from the bowl and cook, stirring, until no longer pink in the middle, 5 to 7 minutes. Stir in the vegetables, lime juice and mint and cook until heated through, about 30 seconds.
Nutrition information
Per serving: Calories 271, Total Fat 14g, Saturated Fat 2g, Monounsaturated Fat 7g, Cholesterol 63mg, Sodium 524mg, Carbohydrate 13g, Fiber 4g, Protein 25g
4. Chicken and Broccoli Stir-fry
Total Time: 32 min
Prep: 10 min
Inactive: 15 min
Cook: 7 min
Yield: 4 servings
Ingredients
1 lb boneless, skinless chicken breast (about 2 breasts), sliced against the grain
2 cloves garlic, minced
1-inch piece peeled fresh ginger, minced
1 tbs soy sauce
2 tbs sugar
1 tbs, plus 1 tsp cornstarch
1 1/4 tsp kosher salt and freshly ground black pepper
1 tbs dry sherry
1 tbs dark sesame oil
About 1/3 cup chicken broth or water
3 tbs vegetable oil
5 cups broccoli, trimmed sliced stalks (about 1/4-inch thick) and med florets (keep the 2 cuts separate)
Directions
1. Toss the chicken with about half the garlic and ginger, the soy sauce, sugar, 1 tsp of the cornstarch, 1 tsp of the salt, the sherry, and the sesame oil in a bowl. Marinate at room temperature for 15 minutes. Mix the remaining cornstarch with the 1/3 cup broth or water.
2. Heat a large nonstick skillet over high heat. Add 1 tbs of the oil and heat. Add the broccoli stems, and stir-fry for 1 minute.
3. Add the florets and the remaining garlic, ginger, 2 tbs of water, and season with 1/4 tsp salt, and pepper, to taste. Stir-fry until the broccoli is bright green but still crisp, about 2 minutes. Transfer to a plate.
4. Get the skillet good and hot again, and then heat 2 more tbs oil.
5. Add the chicken and stir-fry until the chicken loses its raw color and gets
a little brown, 3 to 4 minutes.
6. Return the broccoli to the pan and toss to heat through. Stir in the reserved cornstarch mixture and bring to a boil to thicken. Add more water if need to thin the sauce, if necessary. Taste and season with salt and pepper, if you like. Mound the stir-fry on a serving platter or divide among 4 plates; serve with rice.
SERVES 4; Calories: 431; Total Fat 16gm; Saturated Fat: 2gm; Protein:32gm; Total carb: 40gm; Sugar:8gm Fiber 4gm; Cholesterol: 66milligm; Sodium: 1,097milligm
5. Chicken Curry
Serves: 4
Ingredients:
low fat cooking spray (or tbsp oil)
600g skinless, boneless chicken breast, cut into bite-sized chunks
1 red pepper, sliced
1 large onion, sliced
150g sliced mushrooms
1 bag spinach
1 inch fresh ginger, grated
2 garlic cloves, crushed
2 freeze dried lime leaves
1 tsp mild or hot chilli powder
1 tbsp mild curry powder
50g low-fat soft cheese
1 x 400g can chopped tomatoes
150ml chicken stock
handful chopped fresh coriander
large handful mange tout, shredded finely lengthways
Directions
1. Heat a non-stick saucepan or wok and spray with cooking spray/add oil. Add chicken chunks and cook for around 5 mins until sealed all over. Remove and set to one side.
2. Spray/add a little more oil if necessary and add the pepper, onion, mushrooms, ginger, garlic and lime leaves. Cook for a minute or so until starting to soften. Stir in the chilli powder and curry powder and return the chicken to the pan, stirring constantly for a minute.
3. Add the soft cheese, tomatoes and stock. Bring to boil and
simmer gently for 10 minutes until thickened and the chicken is cooked. Serve with rice, topped with the coriander and shredded mange tout.
6. Balsamic Chicken:
Ingredients
6 skinless, boneless chicken breast halves
ground black pepper to taste
1 tsp garlic salt
2 tbsp olive oil
1 onion, thinly sliced
1/2 cup balsam
ic vinegar
1 (14.5 ounce) can diced tomatoes
1 tsp dried basil
1 tsp dried oregano
1 tsp dried rosemary
1/2 tsp dried thyme
Directions
Season chicken breasts with ground black pepper and garlic salt.
Heat olive oil in a medium skillet, and brown the onion and seasoned chicken breasts.
Pour tomatoes and balsamic vinegar over chicken, and season with basil, oregano,
rosemary and thyme.
Simmer until chicken is no longer pink and the juices run clear, about 15 minutes.
7. RamJam Chicken:
Ingredients
1/4 cup soy sauce
3 tbsp dry white wine
2 tbsp lemon juice
2 tbsp vegeta
ble oil
3/4 tsp dried Italian-style seasoning
1 tsp grated fresh ginger root
1 clove garlic, crushed
1/4 tsp onion powder
1 pinch ground black pepper
8 skinless, boneless chicken breast halves - cut into strips
Directions
In a large, resealable plastic bag, combine the soy sauce, wine, lemon juice, oil, Italian-style seasoning, ginger, garlic, onion powder, and ground black pepper.
Place chicken in the bag. Seal, and let marinate in the refrigerator for at least 3 hours, or overnight.
Preheat an outdoor grill for medium-high heat.
Thread the chicken onto skewers, and s
et aside. Pour marinade into a small saucepan, and bring to a boil over high heat.
Lightly oil the grill grate. Cook chicken on the prepared grill for approximately 8 minutes per side, basting with the sauce several times. Chicken is done when juices run clear.
8. Tarragon Chicken and Mushroom
Ingredients
1 skinned, free range chicken breast fillet
1 onion (peeled and sliced)
1 garlic clove (very finely chopped)
2 large closed-cup mushrooms (thickly sliced)
Olive oil
Generous pinch of dried tarragon
Salt/freshly ground black pepper
Directions:
Put oven on to preheat to 200 degrees centigrade.
Arrange the onion and mushroom slices intermittently on the bottom of a round casserole dish. Drizzle with olive oil and sprinkle over about one third of the chopped garlic and some tarragon.
Place the chicken breasts on top, with the remaining garlic on top of them and a further sprinkling of tarragon.
Season with salt and black pepper and drizzle with a little more olive oil.
Put the lid on the dish and cook in the ov
en for about 25 to 30 minutes, depending upon the size of the fillet.
Take the dish from the oven and with a metal skewer, check the chicken juices are running clear and that the meat is properly cooked. Serve on a bed of fresh rocket leaves.
9. Baked Chicken with Yogurt
Chicken with a yogurt sauce is a Greek favorite, but the combination of full-fat yogurt, olive oil, and chicken skin can take it well out of reach for those looking to bring down their fat intake. This recipe does a good job of reducing the fat while keeping the taste.
Cook Time: 40 mins
Total Time: 40 mins
Ingredients:
1 1/3 pounds of skinned chicken breasts, cut into large pieces
2 tbsp of olive oil
4 teaspoons of all-purpose flour
1/2 cup of plain, strained fat-free yogurt
3/4 cup of dry white wine
2 teaspoons of grated lemon peel
1/5 pound of fresh mushrooms, sliced
sea salt
freshly ground pepper
Directions:
Preheat the oven to 340°F (170°C).
Salt the chicken and place in a shallow baking dish with 1 tbsp of olive oil and 1/4 cup of water.
Bake uncovered for 20 minutes at 340°F (170°C).
While the chicken is baking, heat the remaining olive oil in a saucepan. Add flour and stir while adding 1/4 cup of water, the yogurt, wine, lemon peel, and pepper.
Remove the chicken from the oven. Place mushrooms on top of the pieces of chicken and spoon yogurt sauce evenly over the chicken.
Return to oven and bake, uncovered, for another 20 minutes, or until chicken is tender.
Yield: serves 4
Per serving:
Calories: 270, Protein: 37.5gm, Fat: 8.9gm, Carbohydrates: 10.2gm, Cholesterol: 87mg
10. Soy and Garlic Marinated Chicken
4 servings
4 cloves garlic, minced
1/2 cup soy sauce
4 skinless, boneless chicken breasts
Directions
In a large, nonporous bowl, combine the garlic and the soy sauce. Add the chicken and turn to coat well. Cover and marinate in the refrigerator for at least an hour.
Preheat an outdoor grill for medium high heat and lightly oil the grate.
Grill chicken over medium high heat for 10 to 15 minutes per side, or until internal temperature reaches 180 degrees F (80 degrees C). Discard any remaining marinade. reheat an outdoor grill for medium high he
at and lightly oil the grate.
Nutrition
Calories 152
Carbohydrates 3.4 g
Cholesterol 67 mg
Fat 2.8
Fiber 0.3 g
Protein 26.7 g
Sodium 1863 mg
That's it for now RxMuscle Family!
If you would like to see variations of different foods that you and your family enjoy or worko
ut ideas, please feel free to email me at [email protected].
Cheers and may your days be as bright as the summer sun!
Fitfully yours,
Trainerlisa
[email protected]
Lisa Lorraine Taylor, B.S. Holistic Nutrition, CPFT ACE, AFAA, FITOUR
Taylor Made Fitness
619.987.9691 Cell/Text
AFAA CEU Provider
FITOUR Pro-Trainer
www.Taylormadefitness.us
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