skinless chicken

5

I decided I want to do a picture log of what I am eating in a day. For people who ask me about what I eat and because this way seems healthier/more creative way of logging than counting calories.

Breakfast:
Bran Muffin
Banana
Greek yogurt

Lunch:
½ box of white cheddar mac and cheese
1 can tuna
¼ cup cottage cheese
½ avocado
(all mixed in bowl)

Snack:
Strawberries
Blackberries
Banana
Greek yogurt

Dinner:
Asparagus
1 cup white rice
Boneless/skinless chicken breast covered with Grey Poupon mustard and one tbsp Italian breadcrumbs

Dessert:
Rice pudding, made with almond milk, stevia, cinnamon and raisins
Strawberries

Exercise for the day:
30min 2 mile loop hike
Intervals on the treadmill for 30min/2 miles

9

Baked Chicken & Zucchini Rigatoni

Ingredients

1 box (1 lb) rigatoni noodles

1 lb boneless, skinless chicken thighs, cut into bite-sized pieces

1 large zucchini, cut into bite-sized cubes

Seasoning blend (for both chicken and zucchini) - ½ tbsp Herbs de Provence, ½ tbsp dried basil, ½ tbsp dried oregano, 1 tsp lemon granules, 1 tsp smoked paprika, 1 tsp kosher salt, 1 tsp ground black pepper, 2 tsp granulated onion, 2 tsp granulated garlic, and a pinch of red pepper flakes.

2 cups pasta sauce of your choice

Olive oil

1 - 1 ½ cups cheese of your choice (I used parmesan)

Directions

Preheat your oven to 400 degrees Fahrenheit.

Bring a large pot of salted water to a boil and cook your rigatoni noodles so that they are 2 minutes from being cooked to al dente.

In two small bowls, toss your chicken and your zucchini with olive oil and the seasoning blend

In a pan/skillet, heat a tbsp or two of olive oil over medium heat.

Cook the chicken thighs over medium heat until they are fully cooked.

Remove from pan into a large bowl.

Par-cook/soften the zucchini in a tbsp of olive oil.

Remove from pan into the same large bowl.

Once the pasta is 2 minutes from being al dente, drain and rinse under cold water.

In the same large bowl, combine the pasta with the chicken and zucchini and incorporate the sauce.

NOTE: Use as much or as little sauce as you would like.

In a baking dish or cast iron pan, layer the pasta, layer the cheese, layer the pasta, and finish with a layer of cheese.

Allow the pasta to bake for about 10 minutes at 400 degrees and in the last minute or two, turn your broiler on high and allow the cheese to completely melt.

Remove from oven and let cool for a few minutes before serving.

Garnish with fresh parsley and serve.

Enjoy!

Luscious Ass Italian Casserole: This isn’t the prettiest thing I make, but we all need casseroles that use one pan and give us a pretty decent dose of complete nutrition. Not everyone is always in the mood to scheme side dish pairings! Here’s another one-and-done with your vegetables, proteins, complex carbs, and fats! Eat this for a lunch or dinner and you can rest assured that the macros aren’t too lopsided. 

  • 1 ½ lbs boneless, skinless chicken breast (cut into bite size pieces)
  • 8-10 oz of ziti or sedanini pasta (I used “truroots” red lentil pasta)
  • 8 oz of mozzarella cheese or mozzarella substitute (I like Daiya) 
  • 2 TBSP olive oil
  • half a large yellow onion, diced
  • 1-2 carrots, diced
  • 3-5 cloves of garlic, minced
  • 1 large red bell pepper, diced
  • 8-10 oz of mushrooms, chopped
  • 1 medium zucchini, diced
  • 28 oz can of crushed tomatoes, preferably no salt added
  • 2 TBSP tomato paste
  • 2 oz red wine (something acidic could sub)
  • salt, to taste
  • black pepper, to taste
  • ¼ tsp red cayenne pepper
  • 1 TBSP dried basil
  • 1 tsp dried oregano
  • ½ tsp dried marjoram
  • 1 TBSP granulated table sugar

Directions: We’ll be using both the stove top and the oven! Preheat the oven to 350°F. Have the vegetables and noodles prepared ahead of time. Alternatively, quinoa is also really good in this. In a large skillet or “paella” pan, heat up the olive oil over a medium-high heat. Lightly salt + pepper your chicken pieces before allowing it to sear in the pan, cook through and then remove to a place and set aside. Heat up more oil, if necessary. Now, saute the onion and garlic until soft and fragrant. Add the red bell pepper and carrot and allow it to do the same. Add a dash of salt, and stir. Add the basil, oregano, marjoram, and cayenne. Stir to coat the vegetables and allow them to heat through and become fragrant. Add the wine and listen for the sizzle, reduce the stove to medium and add your crushed tomatoes and tomato paste. Give a generous lashing of salt and black pepper; then stir. Add the sugar now as well. Put in the mushrooms and zucchini so they can braise. Once it comes to a bubble, lower the heat to medium-low and stir frequently for 5-10 minutes; until all vegetables are tender. Add the chicken back in and the noodles as well. Stir to combine. Let it cook a few more minutes on the stove top so the flavors can marry a little before placing the cheese on top. Then, stick it in the oven for 20-30 minutes. Serves 8-10.

The giant watches over Ziti Lake before he destroys it!

10

Homemade Sesame Chicken 

Ingredients for Chicken 

1 lb boneless, skinless chicken thighs, cut into bite-sized pieces 

1 large head of broccoli, cut into small florets 

1 tsp kosher salt 

1 tsp black pepper 

½ tbsp granulated garlic 

½ tbsp granulated onion 

½ tbsp smoked paprika 

1 tsp hot paprika 

1 tsp red pepper flakes

1 capful of sesame oil 

2 tbsp teriyaki sauce 

1 tbsp sesame seeds 

Vegetable oil or olive oil for cooking 

Ingredients for Sauce 

½ cup + 1 tbsp granulated sugar 

1 ½ tbsp dark soy sauce 

3 tbsp cornstarch 

1 tbsp sesame oil 

1 ½ cloves garlic, minced 

½ cup + 1 tbsp chicken stock 

2 tbsp vinegar 

½ tsp Sambal (optional) 

Directions for Sauce

In a medium sauce pan over medium heat, combine the sugar, cornstarch, and chicken broth to make a slurry.

Cook until the sugar is dissolved.

Once the sugar has dissolved, stir in the remaining ingredients.

Bring the mixture to a boil and reduce to a simmer.

Simmer until thick.

Remove from heat and let cool.

Directions for Chicken 

Heat a few tbsp of oil over medium high heat in a large pan.

In a large bowl, toss the chicken in the blend of seasonings, the sesame oil, and teriyaki sauce. 

Once everything has been tossed and coated evenly, place into pan and cook on all sides until golden brown. 

While the chicken is cooking, prepare your broccoli florets by rinsing thoroughly and patting dry with a paper towel. 

Once the chicken is near complete, add in the broccoli and a few tbsp of water. 

Cover the pan with a lid and allow for the broccoli to steam. 

Once the broccoli has properly steamed and is still a bright green color, add in the pan sauce. 

Season if necessary. 

Stir and let simmer to thicken.

Remove from heat and top with sesame seeds. 

Serve with rice or with noodles, while hot. 

Enjoy! 

I loved this taco seasoned chicken recipe so much last week that I made it again for this week’s lunch meal prep! ☺️🍴

How to make:
• cut green bell peppers (and any other color of your choice) and red onion into 1 inch cubes. Toss with olive oil, salt, & pepper. Lay them out on a lined baking sheet & bake at 425F for 30 min, stirring every 10 min
• dice up boneless skinless raw chicken breasts, toss in olive oil & taco seasoning, lay out on a lined baking sheet & bake at 425F for 15-20 min
• instant rice - bring 1 & ¾ cup of water to a boil, add 2 cups of instant rice, stir, return to a boil, then cover & simmer for 5 min. Take off of the heat and let sit for 5-10 min or until all water is absorbed. Then stir in some fajita seasoning & lime juice for flavor

Add everything together & voila! You’ve got this perfect, easy, 20 min meal prep!

Chicken White Bean Stew

The spice mixture is definitely a little new for me, y’know except the giant vat of cumin I apparently bathe in. I gravitate toward heavy hitters but I really did enjoy the more subtle and harmonic combination of flavors here. I’ve never really used fennel but it adds a surprising amount of depth and isn’t overpowering whatsoever; I know some people can’t stand that licorice sort of flavor. The Swiss chard holds more shape than spinach (which I prefer in a stew), the chilies and peppers give you that heat and that smoke, and let’s not forget those bright jewels of sweetness from the yellow corn. All-in-all, I don’t think there’s too much to say other than this is a warm, comforting meal with tons of protein, fiber, and a widespread of nutrients. Sort of what I’m about, really!

  • 1 ½ lbs boneless, skinless chicken breast
  • 1 lb dried navy beans (any white bean will work)
  • 2 TBSP olive oil
  • ½ large red onion, diced
  • 3 cloves garlic, minced
  • 2 anaheim chilies, diced
  • 2 jalapenos, deseeded, membrane removed, minced
  • 1 bunch swiss chard, leaves chopped
  • 1 cup fresh or frozen corn
  • 6 cups of chicken stock (preferably no salt added)
  • 4 oz of sherry wine (or another white cooking wine)
  • salt, to taste
  • ½ tsp black peppercorns
  • ½ tsp fennel seeds
  • 1 bay leaf
  • ½ tsp red pepper flake
  • 1 + ½ TBSP cumin
  • ½ TBSP oregano 
  • juice of a lemon

Directions: Soak your beans overnight and cook them to package instruction. In a large boiling pot, start boiling the chicken breasts in enough water to cover it by a few inches. I also like to salt that boiling water. Get that going so you can pull it out and let it cool while you’re prepping the rest. Prepare your vegetables. In a spice/coffee grinder, place the peppercorns, fennel seeds, and bay leaf and let it rip! Place your shiny new ground spices into a small dish for later. If your chicken is done and cooled by now, shred it with your fingers.

If you have another large soup out, whip it out. If you’re a sad pot-less asshole like I am, you’ll probably have to wipe up the one you just used for the chicken. OK. Heat up the olive oil over a high heat, the saute your onions and garlic until soft and fragrant. Add the chilies, jalapenos, and a dash of salt to do the same. Add the ground fennel, bay leaf, and peppercorns. Add another dash of salt. Add the red pepper flake, cumin, and oregano. Let the spices heat up and become fragrant. Hit it with the white wine now. Szzzzzzzz! Let it bubble for a minute or two before adding in your shredded chicken, cooked white beans, and the chicken stock. Use the majority of the salt you intended at this time. Let the stew come to a boil before lowering the heat and letting it simmer for 15-20 minutes. Add in the corn, a twist of fresh lemon, and swiss chard and let it simmer for 5-10 more minutes, until soft and shrunken. Adjust any seasoning if desired and enjoy!  Serves 8-10.

Slow Cooker Lemon-Garlic Chicken

Ingredients

1 teaspoon dried oregano
½ teaspoon seasoned salt
¼ teaspoon freshly ground black pepper
2 pounds (960 g) skinless and boneless chicken breast halves
2 tablespoons unsalted butter
¼ cup (60 ml) water
3 tablespoons freshly squeezed lemon juice
2 garlic cloves,peeled and minced
1 teaspoon chicken bouillon granules
1 tablespoon minced fresh parsley
Method

Step 1

In a small bowl,combine dried oregano,garlic,seasoned salt and black pepper. Mix well and rub chicken breasts with oregano mixture.

Step 2

Heat unsalted butter in a large nonstick skillet. Brown rubbed chicken breast halves in hot butter. Using a slotted spoon,transfer to slow cooker.

Step 3

Pour water,lemon juice and bouillon granules in the same skillet. Bring to a boil over high heat,loosening browned bits from skillet. Pour boiled lemon mixture over chicken.

Step 4

Cover slow cooker and cook on low-heat setting for 4-5 hours. Add parsley and baste chicken. Cover slow cooker and cook on high-heat setting for a further 15-30 minutes,or until chicken breasts are tender

2

Crispy, Juicy Chicken Thighs – Meal Prep 

A quick recipe for your meal prep needs 

Ingredients 

Boneless, skinless chicken thighs 

Seasoning blend – 1 tsp of each: kosher salt, black pepper, lemon granules, dried oregano, granulated onion, granulated garlic, smoked paprika, and ancho chili powder 

Freshly minced parsley or cilantro 

Olive oil

Lemon juice  

Directions 

Using the seasoning blend, fresh herbs, and lemon juice, and olive oil, create a marinade for the chicken thighs and let marinate for about 2 hours in the fridge, removing 30 minutes prior to grilling. 

Preheat your oven to 375 degrees Fahrenheit and heat a cast iron pan over medium high heat. 

Sear the chicken thighs on each side to develop a crispy skin and finish in the oven until the internal temperature reaches 165 degrees Fahrenheit. 

Slice and portion for meal prep. 

Enjoy! 

Buffalo Chicken by Everyday Food

Full Recipe:
marthastewart.com/342086/buffalo-chicken

FOR THE CHICKEN:
* 1/3 cup all-purpose flour
* 2 teaspoons paprika
* Coarse salt
* 8 skinless chicken drumsticks (about 2 pounds total)
* ¼ cup vegetable oil
* ¼ cup ketchup
* 1 tablespoon butter, melted
* 1 to 2 tablespoons hot sauce, such as Tabasco
* Celery sticks, for serving

FOR THE BETTER BLUE-CHEESE DIP:
* 1 ounce blue cheese, crumbled
* 2/3 cup plain low-fat yogurt
* 2 tablespoons fresh lemon juice
* Coarse salt and ground pepper

anonymous asked:

Im going to the store soon and I was wondering if you could make a list of some foods that help with cravings and just some good snack foods to eat that are low in calories and stuff. Things like rice cakes or a good breakfast bar or cereal or something like that. Thanks.

shopping list!

-strawberries
-blue berries
-rice cakes
-cocoa powder
-cinnamon
-asparragus
-sprouts
-apples
-many types of tea, all 0 cals
-unsweetened granola
-corn crackers
-jam
-boneless, skinless chicken breast
-melon
-watermelon
-grapes

thats pretty much what i keep in my fridge ^-^

Chicken and Quinoa Soup: Ever taken a recipe there was absolutely nothing wrong with and decided you just couldn’t do it like everyone else? There was certainly nothing wrong with chicken and noodle soup but I had to go and screw that all up. That’s why I love soup and stew dishes, you can just sort of chuck stuff in a pot and it’s great! That, and they freeze well, which I love planned laziness.

For boiling the chicken and making a quick stock (to add additional liquid to finished soup)

  • 1 ½ - 2 lbs of boneless, skinless chicken breast
  • 1 lemon, cut into slices
  • zest of lemon
  • 1 tsp dried rosemary
  • ½ tsp thyme
  • ½ tsp salt

Directions: Just toss everything in the pot. Cover it with enough water to submerge it by a few inches, once boiling bring the heat down to not overflow the pot, once chicken is cooked through strain the liquid through a colander into a bowl, set the liquid aside, and discard the scraps left in the colander (lemon rinds, dried herbs, etc.) Once the chicken is cooled significantly, pull it with your fingers.

  • 2 TBSP oil, such as olive
  • half of a large yellow onion, diced
  • 2 stalks of celery, rinsed and diced
  • 3-5 cloves of garlic (depending on clove size)
  • 1 medium sweet potato, scrubbed and cubed (or use some carrots instead if you prefer)
  • 1-8 oz container of mushrooms (white or brown)
  • 1 ½ cups frozen peas
  • 1 cup frozen green beans
  • ¼ cup of dry sherry
  • juice of a lemon
  • 1 ½ tsp salt (ultimately, to taste)
  • ½ tsp black pepper (to taste)
  • 3 TBSP dried parsley (could use fresh)
  • ½ TBSP dried rosemary
  • 1 tsp dried thyme
  • pulled chicken
  • 1 quart (or liter) of chicken stock
  • the contents of your “quick” stock
  • 2 cups quinoa (any color, cooked to packet instruction)

Directions: Prepare vegetables. In a large pan heat up olive oil over a medium heat and cook down the onion and garlic until soft and fragrant. Next, add celery and sweet potato (or carrot). Remember to always salt in layers, so let’s add a little right now and stir it all up! Cook down those vegetables until fragrant. Now, add the dried herbs and black pepper, coat the vegetables, and let them warm up a bit to release their fragrance. Hit it with some wine and let it have a little simmer. At this time add the pulled chicken, mushrooms, the stock, the quick stock you made when cooking the chicken, and another hit of salt. Bring the heat up to high until the contents of the pot begin to boil, and then bring it down to low to gently simmer. Off to the side in a smaller pan, prepare your quinoa according to your packet’s instruction. Once the quinoa is cooked and the sweet potatoes in the soup pot begin to become fork tender, add in the prepared quinoa, the peas, the green beans, and your finishing salt. Complete it with a spritz of fresh lemon juice, and let the contents continue to simmer until the potato is fully prepared.

4

Your wish is my command! ☺️💕

This is a very easy ‘dump it all in’ kind of a recipe, and turns out really delicious.

-sauté diced onion in a little coconut oil or water, along with crushed garlic, crushed root ginger, a shake of chilli flakes, a little smoked paprika and some oregano.
-add in some chopped skinless/boneless chicken thigh and some chopped, smoked bacon and stir until the onion is softened and the chicken and bacon pieces are half-cooked. This only takes a few minutes. The bacon is optional but it does work well with the apricots in this.
-slice some bell peppers and chestnut mushrooms and add them in too, stirring around for a further few minutes.
-throw in an organic chicken stock cube, a tin of tomatoes, a squeeze of tomato purée, a pinch of sugar/sweetener of choice, a drained little tin of water chestnuts and another of bean shoots. The veggies you use are up to you but I like this combo.
-last of all, add in some diced dried apricots and allow to simmer until the sauce has thickened nicely.

Enjoy!

NYC Street Cart Style Chicken And Rice by Tasty

Serves 4

Ingredients

For the white sauce:
1 cup plain yogurt
1 teaspoon apple cider vinegar (or white vinegar)
1 lemon, juiced
½ teaspoon sugar
½ teaspoon salt

For the chicken:
2 pounds boneless, skinless chicken thighs
1 lemon, juiced
1 teaspoon dried oregano
2 teaspoons ground coriander
1 ½ teaspoons salt
¼ teaspoon black pepper
4 cloves garlic, minced
¼ cup olive oil

For the rice:
2 tablespoons butter
1 ½ teaspoons ground turmeric
1 teaspoon ground cumin
2 cups basmati or long grain white rice
2 cups chicken stock
½ teaspoon salt

Additional optional ingredients:
Sriracha, harissa or your favorite hot sauce (optional to serve)
Fresh parsley (optional for garnish)

Preparation

1. Whisk together all sauce ingredients in a small bowl. Refrigerate until ready to use. 

2. Toss chicken with lemon juice, oregano, coriander, salt, pepper, garlic and olive oil. Marinate at least 15 minutes, an hour is ideal.

3. Heat a large pot over high heat and add enough oil to coat the bottom lightly.
4. Cook the chicken in batches until done. Remove from pan, set aside and keep warm. 

5. In the same pot you cooked the chicken, add the butter, rice, turmeric and cumin. Stir to coat, cook about 1-2 minutes. 

6. Add chicken stock and salt and bring to a boil.

7. Turn heat down to low, cover and cook 15 minutes. Fluff with a fork when finished and remove from heat.

8. When everything is done, dice the chicken. 

9. Serve chicken pieces on top of rice, drizzle with the white sauce and add hot sauce if desired. 

10. Enjoy!

4

Chicken Quesadillas with Guacamole

Per request from an anonymous asker <3

This is a recipe that I thought up myself and I hope you all love it<3

Quesadillas

Serves 4-6

  • Boneless skinless chicken breast tenders (2lbs)
  • Flour Tortillas
  • Cheddar Cheese (shredded)
  • Marinade
  • Olive oil
  • Crushed Red Pepper flakes
  • salt 
  • pepper
  • cumin
  • Paprika
  • Cilantro 
  • 1 Jalapeno (seeded and diced, save some for guacamole)
  • ¼ red onion (diced, save a little bit for guacamole)
  • 4 large cloves of garlic (diced)
  • ½ lime
  • Chop chicken into cubes and place in a large bowl, cover with olive oil and marinade spices. Let sit in fridge for one (1) hour
  • After one hour heat up a large skillet over medium heat and pour chicken in, let chicken brown in pan until done, mix a small amount of cheese (20 minutes at most)
  • Heat tortillas in separate pan flipping occasionally, sprinkle cheese over the tortillas and let sit in pan before removing. 
  • Spoon chicken onto toritilla and cover with cheese
  • Stack assembled Quesadillas and put a large, heavy pan on top, pushing down to flatten.
  • Cut into fourths and serve 

Guacamole 

Serves 4-6

  • 3 large avocados
  • 1/8 red onion (diced)
  • Small amount of diced Jalapeno
  • Salt
  • Pepper
  • Cilantro 
  • ½ lime
  • Scoop avocados into bowl and mix together until smooth
  • Refrigerate and serve with chips
9

Sunday Dinner: Chicken Rotini Pasta

This was a quick meal that was thrown together for dinner. It’s delicious and filling, and can be adapted to everyone’s individual taste. If you are going to use chicken, I highly recommend using boneless, skinless chicken thighs instead of chicken breast. It makes a huge difference!

Ingredients (estimations)

4 boneless, skinless chicken thigh fillets, cut into bite size pieces

~6-8 oz chopped baby bella mushrooms

6 mini sweet peppers, chopped

8 oz grape tomatoes, halves

2 handfuls mixed greens (spinach is wonderful with this dish)

¾ jar pasta sauce of your choice

Extra virgin olive oil

2 cloves garlic, minced 

1 box garden rotini pasta 

Salt, pepper, red pepper flakes, Italian seasoning

Directions

Boil salted water for pasta, cook according to package instructions and drain under cold water

In a large skillet with high sides, heat olive oil over medium high heat. Add garlic, mushrooms and peppers to skillet, salt liberally and cook until they begin to become soft.

Add in chicken pieces, season, and cook until chicken is ¾ done. Add in grape tomatoes and cover skillet with lid and cook until tomatoes have burst.

Add in greens and let wilt by covering once again with the lid. Once this has cooked down, add in drained pasta and mix thoroughly.

Remove the skillet from the heat and add the pasta sauce. Toss pasta, coating everything in the sauce.

Add as much or as little cheese you would like and mix.

Serve for dinner alongside some great garlic toast or bread sticks, maybe a side salad

This is a great meal prep idea if you’re not too concerned with carbs. Just keep the portions small!


Enjoy!