Spice Up Chicken with New, Easy Recipes

May 2012

Easy Solutions:

Spring in the Supermarket & Kitchen is Simple, Nutritious

Step 1: Shop for nutritious fruits and veggies: kale to lightly saute, radishes for a salad, late season oranges/tangerines for a snack

Step 2: Shop for nutritious whole grains: farro for a side dish, barley for a soup, light popcorn for a snack

Step 3: Shop for nutritious dairy foods: plain yogurt to mix with fruit, 1% milk for homemade coffee latte, string cheese for a snack

Simple Meals for Spring:

Step 1. Breakfast: Whole grain toaster waffle + vanilla yogurt + berries + herb tea

Step 2. Lunch: Whole wheat tortilla wrapped around canned tuna or salmon + one-bite tomatoes + orange + water

Step 3. Dinner: Chicken on the grill + sweet potato chunks cooked in an aluminum foil tent on the grill + steamed broccoli or Brussels sprouts + yogurt/juice smoothie

Ongoing Support for Your Healthy Kitchen

Make it a habit to plan, shop and cook with good nutrition at the top of your mind. For ongoing help with this, LIKE me on Facebook and invest in my 3-ebook bundle. These resources will help you turn things around in your kitchen!

Read more blogs by Cindy here.

Seasonal Choice: Chicken

Chicken is a great start to a healthy meal. The nutrition facts show that chicken without skin in a 3 oz. cooked portion (the size of a deck of cards) has about 180 calories for breast meat and 200 calories for thigh or leg meat. Both breast and thigh/leg meats are rich sources of niacin, a B-vitamin, and selenium, a trace mineral, as well.

Chicken is a versatile and well-liked protein choice. It works well cooked and chilled as a salad or whole wheat tortilla wrap sandwich filling. It also works well cooked and chopped as a lasagna layer, for a change. Roasting, broiling, grilling, baking and stir-frying are all great ways to cook chicken. Remember to serve chicken along with colorful, simply cooked vegetables for a balanced plate!

Easy Recipe For Everyone:

Tangy Lime Chicken
6 servings

Here’s a chicken recipe that will please all members of the family! Kids can help by measuring the ingredients, stirring together the spices and squeezing the limes, with supervision.

6, 4 oz Chicken breasts

2 tablespoons Olive oil

1 large Onion, peeled and chopped

2-3 cloves Garlic, peeled and minced

1/4 tsp Red pepper flakes (optional)

1 teaspoon Ground cumin

1 teaspoon Ground coriander seed

1/2 teaspoon Turmeric

1/4 cup Soy sauce, reduced-sodium type

3 medium Limes

1. Heat a large skillet or frying pan on the stovetop to medium high.
2. Add oil then add chicken, turning chicken to brown all sides, about 4-5 minutes.
3. Add onion and garlic to the skillet, too, allowing onion to wilt about 2-3 minutes.
4. Add spices, all mixed together – red pepper flakes, cumin, coriander and turmeric, and soy sauce. Stir a little to combine flavors.
5. Add the juice of 1 lime.
6. Reduce the heat to medium low, cover with a lid and cook until chicken is done, about 15-20 minutes.
7. Cut remaining limes into quarters. For each piece of chicken served, squeeze on a little lime juice and serve with one lime quarter.

Nutrition per serving: 240 calories; 8 gm fat; 1.5 gm saturated fat; 0 trans fat; 90 mg cholesterol; 430 mg sodium; 5 gm carbohydrates; 0.5 fiber;