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Don't "diet", instead, Transform Your Life! We offer meal plans with recipes that taste GREAT! Enjoy your food, live your life, and reach your goals!
Healthy Recipes
I
hear from a lot of athletes who are
dissatisfied with their diets - it's bland, it's boring, it's no fun. Ixne the
oringbay! (haha, a little pig latin just for kicks). There's no reason to
go without flavorful, nourishing food - no matter how tight your diet/macros.
You CAN enjoy great tasting recipes WITHOUT derailing all your hard work! This
recipe is a great example, and there are two versions: one is high protein with
moderate carbs (24g protein, 16g carb), and the second is high protein low carbs
(23g protein, 3g carb). Either way, you're in for a yummy, lemony chicken that
can be served right off the skillet, or tossed in a salad, or however else you
like!
Lemon Chicken
(see bonus low-carb recipe below the step by step photos)
makes 4 servings
INGREDIENTS
1 lb chicken breast, raw, cut into bite size pieces
4 large cloves garlic (or to taste)
2 large leaves basil
2 medium leaves sage
1/2 tsp ground white pepper
2 large lemons
4 Tbsp olive oil
1/4 cup good white wine (I used a nice chardonnay. If it's not good enough to
drink, it's not good enough to cook with.)
1 cup natural white flour (I use King Arthur) - you'll have a lot leftover.
1 tsp Mrs Dash Garlic & Herb
DIRECTIONS
Mince garlic (I use a chopper). Add basil & sage, chop.
Place chicken pieces in a large (gallon) ziploc bag, add 2 Tbsp olive oil, wine,
juice of 1 lemon, garlic/basil/sage, and white pepper.
Shake to mix.
Refrigerate minimum 1 hr (and up to overnight).
Heat skillet over medium-high.
Place flour and Mrs Dash in a bowl.
Scoop chicken pieces out of bag and add to bowl. Shake to coat.
Add 2 Tbsp olive oil to pan, then add chicken. Brown chicken, then flip pieces
over and brown other side.
Add juice of 1 lemon to pain, cover and cook until meat is white all the way
through.
Serve.
*If not using fresh leaves, substitute 1 Tbsp dried basil and 1 tsp dried sage
NUTRITION
Per Serving 232 calories,
24 grams protein,
16 grams carbs, 8
grams fat, 368 mg sodium.
Gluten
Free Tip... Use King Arthur's Gluten Free All Purpose Flour!
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Low-Carb Lemon Chicken
makes 4 servings
INGREDIENTS
1 lb chicken breast, raw, cut into bite size pieces
4 large cloves garlic (or to taste)
2 large leaves basil
2 medium leaves sage
1/2 tsp ground white pepper
juice of 1 large lemon
2 Tbsp olive oil
1/4 cup good white wine (I used a nice chardonnay. If it's not good enough to
drink, it's not good enough to cook with.)
DIRECTIONS
Mince garlic (I use a chopper). Add basil & sage, chop*.
Place chicken pieces in a large (gallon) ziploc bag, add olive oil, wine, the
juice of 1 lemon, garlic/basil/sage, and white pepper.
Shake to mix.
Refrigerate minimum 1 hr (and up to overnight).
Heat skillet over medium-high. Spray with cooking oil.
Add chicken mixture from bag (just dump it in) and cook until chicken is white
all the way through.
Serve.
*If not using fresh leaves, substitute 1 Tbsp dried basil and 1 tsp dried sage
NUTRITION
Per Serving 176 calories,
23 grams protein,
3 grams carbs, 8
grams fat, 368 mg sodium.
