If you thought crispy chicken was off-limits in your clean-eating program, you’re wrong. This simple recipe will remind you of Mom’s shake ‘n bake days, but it tastes even better (your mom will agree). Best of all, it makes a healthy crispy-chicken sandwich that’s higher in protein than baked chicken breast.
Ingredients:
- 2 chicken breasts
- Juice from half a lemon
- 2 tsp cornstarch
- 2 egg whites
- 3/4 cup dry multigrain bread crumbs
- 1/4 cup grated Parmesan cheese
Instructions:
Mix lemon juice, cornstarch and egg whites in a bowl. Combine bread crumbs and cheese in a large Ziploc bag. dip chicken breasts in the egg mixture, coating them thoroughly; drop into the bag, seal and shake. Spray nonstick oil in a frying pan and saute chicken on both sides until golden brow. Serve on a multigrain bun with condiments. Makes 2 servings.
Calories: 338
Protein: 42.9 grams
Carbohydrates: 12.2 grams
Fat: 12 grams
Saturated Fat: 4.2 grams
Filed under Recipes by on Mar 25th, 2010. Comment. 
One of the best sources of protein, chicken should be eaten without this skin in place. It may taste good, but it will double the portion’s fat content, which slows the absorption of protein by the body.
Spices: This can be dolled up with oregano, sea salt and lemon juice
Sides: chicken is best paired with brown rice and asparagus
Instructions:
After seasoning a 6 oz. boneless skinless chicken breast with a pinch of oregano and a pinch of sea salt, drizzle with one tablespoon of lemon juice and place on broiler for about 7 minutes (or until it turns an off-white, cream color). You can check to see if it is done by cutting it and making sure it is white on the inside (not pink).
Calories: 260
Protein: 56 grams
Carbohydrates: 0 grams
Fat: 3 grams
Saturated Fat: 0 grams
Filed under Recipes by on Mar 22nd, 2010. Comment.
Power up with a meal that has Popeye’s special ingredient: spinach. Don’t be down in spinach isn’t your taste because this boasts a few other nutritious ingredients that will charm your taste buds and leave you feeling full.
Ingredients:
- 5 oz. extra lean ground turkey
- 1 cup thawed or steamed spinach
- 1/2 cup steamed brown rice
- 1/2 cup water
- 1/2 chopped onion
- 1/3 reduced-fat cream of mushroom soup (e.g., Campbell’s Healthy Request)
- 2 Tbsp reduced-fat cheese
Instructions:
Preheat oven to 350 degrees. Combine all ingredients in a baking casserole. If desired, top with cheese. Bake until the liquid is absorbed and top is browned, about 15 to 20 minutes. Makes 1 serving.
Calories: 445
Protein: 52 grams
Carbohydrates: 46 grams
Fat: 6.5 grams
Saturated Fat: 0
Filed under Recipes by on Mar 17th, 2010. Comment.
Just 4 ounces of this health-packed fish will give you more than 60% of your daily value of vitamin B12, which is essential for the production of oxygen-carrying cells (your red blood cells). B12 also keeps your immune system strong to withstand your pounding at the weights so regularly.
Spices: Lemon juice, oregano and pepper
Sides: brown rice and spinach salad
Instructions: Season 6 ounces with a pinch of oregano and a pinch of pepper, drizzle with one tablespoon of lemon juice and place on broiler for about 5 minutes. You can check to see if its is done by pricking it with a fork and seeing if the fish flakes when pried apart.
Calories: 330
Protein: 32 grams
Carbohydrates: 0 grams
Fat: 21 grams
Saturated Fat: 0 grams
Filed under Recipes by on Mar 12th, 2010. Comment.
One whole egg provides up to 15% of your daily needs of iodine, a trace element that’s essential for good thyroid function and effective metabolic function. It also helps your body utilize calcium efficiently.
Spices: sea salt, pepper
Sides: Sweet potato slices and asparagus
Instructions: Spray a non-stick skillet with extra-virgin olive oil. Mix one whole egg and 2 egg whites in a bowl (with a whisk or fork), adding a pinch of sea salt and a pinch of pepper for added flavor. Pour eggs into skillet and let stand until the liquid becomes slightly hardened then, with a non-stick spatula, flip the eggs so both sides are cooked evenly. Fold into a half circle.
Calories: 88
Protein: 20 grams
Carbohydrates: 0 grams
Fat: 4 grams
Saturated Fat: 0 grams
Filed under Recipes by on Mar 9th, 2010. Comment.
