Posts tagged: healthy chicken recipes

5 High Protein Lunch Ideas For Weight Loss

Are you on a diet? You can still eat tasty yet healthy food even if you are leaning towards a high protein diet for losing weight. A protein-rich diet can help in losing weight because it can help in building lean muscles. Lean muscles can burn more calories and as a result, can help in losing weight. Try these five lunch ideas that can help you in your diet.

1. Salad Nicoise With Tuna

Ingredients:

• 2 oz green beans (trim off the edges, boiled)
• 3 oz white potato (peeled, chopped, and boiled)
• 2 radishes (trim off edges, sliced)
• 5 grape tomatoes (cut into halves)
• 2 lettuce leaves (chopped)
• 1 egg (boiled)
• 4 oz tuna
• 1 tsp olive oil
• 1 tsp white vinegar
• 1 tsp mustard
• Salt and black pepper to taste

Instructions:

On a plate, place boiled green beans, halved grape tomatoes, boiled potatoes, sliced radish, and lettuce leaves from left to right (you can be creative here).
Put shredded tuna on top.
Slice the boiled egg into 4.
Add on the salad.

In a sauce bowl, add 1 tsp olive oil, 1 tsp white vinegar, 1 tsp mustard.
Add salt and black pepper to taste.
Mix well to make a sauce.

Drizzle on top of the salad.
Serve and enjoy!

2. Tuna and Potato Salad

Ingredients:

• 4 oz white potato (peeled, chopped, and boiled)
• 2 lettuce leaves (chopped)
• 1/2 medium cucumber (peeled, chopped)
• 3 radishes (trim off edges, chopped)
• 1 medium scallion (white part only, chopped)
• 4 oz tuna
• 1 tbsp fat-free yogurt
• 1 tbsp light mayonnaise
• 1 tsp white vinegar

Instructions:

In a sauce bowl, add 1 tbsp fat-free yogurt, 1 tbsp light mayonnaise, and 1 tsp white vinegar.
Mix well to make a sauce.

In a salad bowl, add chopped lettuce leaves, chopped cucumber, chopped radishes, chopped white part of scallion, and tuna.
Add boiled potatoes.
Drizzle sauce.
Mix until well combined.
Transfer to a plate, serve and enjoy!

3. Shrimp with Peppers Recipe

Ingredients:

• 2 bay leaves
• 2 lemon slices
• 4 oz unpeeled shrimp
• 1 garlic clove (chopped)
• 1 tsp olive oil
• 1/4 medium yellow onion (sliced)
• 1/2 medium red bell pepper (julienned)
• 1/2 medium yellow bell pepper (julienned)
• 1 tbsp parsley (chopped)
• 1/2 cup corn
• Salt and black pepper to taste
• 1/4 tsp oregano

Instructions:

In a pot, add water, 2 bay leaves, 2 lemon slices, and unpeeled shrimp.
Let it boil until shrimp is cooked.
Set aside and let shrimps cool down.
Peel shells.

In a frying pan, spray 1 tsp olive oil.
Saute garlic, yellow onion, yellow and red bell peppers.
Cover lid and let it cook until bell peppers are soft.
Add chopped parsley and corn.
Season with salt, black pepper, and oregano.
Mix well.
Add peeled shrimps.
Stir fry for a few minutes.
Transfer to a plate, serve and enjoy!

4. Chicken and Rice Stir-Fry

Ingredients:

• 1/4 cup brown rice (cooked)
• 4 oz chicken breast (chopped)
• 1 tsp olive oil
• Salt and black pepper
• 1/4 medium yellow onion (sliced)
• 1/4 medium red bell pepper (chopped)
• 1/4 medium yellow bell pepper (chopped)
• 2 mushrooms (sliced)
• 1 medium tomato (chopped)
• 1/4 cup tomato sauce
• 1/4 tsp oregano
• 3 basil leaves (chopped)

Instructions:

In a frying pan, spray 1 tsp olive oil.
Add chopped chicken.
Season with salt and black pepper.
Cook for a few minutes until chicken is cooked through.
Set aside.

In the same frying pan, saute onion, red and yellow bell peppers.
Add sliced mushrooms and chopped tomato.
Mix well.
Cover the lid and let it cook for a few minutes or until soft.
Add tomato sauce, salt, black pepper, and oregano.
Mix well.
Add the cooked chicken earlier and stir well.
Add chopped basil leaves and cooked brown rice.
Stir until well combined.
Transfer to a plate, serve and enjoy!

5. Chickpea Spinach Salad

Ingredients:

• 4 oz chicken breast
• 1 tsp olive oil
• 1/4 tsp paprika
• 1/4 tsp cumin
• 1/4 tsp oregano
• Salt to taste
• 2 oz spinach
• 3 oz chickpeas
• 6 grape tomatoes (cut into halves)
• 1 tbsp white vinegar
• 1 tbsp mustard

Instructions:

In a bowl, marinate chicken breast with 1 tsp olive oil, 1/4 tsp paprika, 1/4 tsp cumin, 1/4 tsp oregano, and a pinch of salt.
Mix until chicken is well coated.
Place the marinated chicken on a parchment-lined baking tray.
Bake for 20-25 minutes in a pre-heated oven of 180 F.
Let it cool.
Cut into strips.
Set aside.

In a sauce bowl, mix 1 tbsp white vinegar, 1/2 tbsp mustard, salt, and black pepper.

In a salad bowl, add spinach leaves, chickpeas, and halved grape tomatoes.
Drizzle the sauce.
Mix until well combined.
Transfer to a plate.
Add the chicken strips on top.
Serve and enjoy!

5 High Protein Lunch Ideas For Weight Loss
Images – https://www.youtube.com/watch?v=b_6j2tQWUGE

How To Make Pho Ga (Vietnamese Chicken Noodle Soup)

Vietnamese cuisine is considered one of the healthiest foods on the planet as locals use many fresh herbs and aromatics in their dishes. Among their many dishes, pho is one of the most popular and well-loved all over the world. There are probably more than a hundred types of Vietnamese pho dish. Today we are making pho ga or chicken noodle soup. The flavorful clear soup is made from boiling a whole chicken with aromatic ingredients. The dish is topped off with fresh herbs. So if you are feeling a bit under the weather or just tired from a busy day, make yourself a bowl of this healthy, soothing and delicious pho ga.

Ingredients:

• 450 grams of dried flat rice noodle
• 5 lime leaves, chiffonade
• 1 yellow onion, thinly sliced, then soaked in cold water
• 100 grams of spring onions (green parts, chopped and white parts, lightly smashed)
• fresh herbs
• lime wedges
• chopped red chilies

Broth:

• 1 whole chicken
• 1 spring onion
• 2 ginger slices
• 4 liters of water
• 1 yellow onion, peeled
• 1 tbsp salt
• 2-3 tsp rock sugar
• 1 tsp chicken stock powder

Soup Aromatics:

• 1 knob ginger, cut in half, lengthwise
• 3 shallots
• 6 coriander roots
• 1 cinnamon stick
• 2 star anise

Instructions:

This recipe takes about 80 minutes to make. Serves 6 to 8.

Wash and clean the chicken thoroughly.
Stuff spring onion and ginger slices into the chicken’s cavity.
Put chicken in a large pot filled with water.
Add salt and chicken stock powder.
Bring liquid to a boil over high heat.
Add onion and turn the heat down to medium.
Skim foam as soon as it rises to the top to make a clear broth.
Boil for 30 minutes.
Grill the aromatics directly on the stove or in the oven broiler until charred on the outside.
Wash and peel ginger and shallots.
Put aromatics in a tea bag or muslin bag.
Add aromatics to the pot and continue boiling for 30 minutes or until the chicken is cooked through.
Cook rice noodles according to packet instructions.
Rinse noodles well under running water and set aside.
Debone the chicken, then slice and shred the meat.
To assemble dish, place noodles in a bowl.
Top with chicken meat, limes leaves, onion slices, and chopped spring onions.
Quickly blanch the white part of the spring onion into the hot soup, then add to the bowl.
Pour enough hot soup into the bowl.
Top of with fresh herbs, chopped chilies, and more spring onions.
Squeeze a lemon wedge on top and serve immediately.

Ideas And Tips:

• You can use 1 tbsp coriander seeds to substitute fresh coriander roots.

• You can use 1 kilogram of fresh pho noodles instead of dried rice noodles.

• You can also add blanched bean sprouts.

How To Make Pho Ga (Vietnamese Chicken Noodle Soup)
images – https://www.youtube.com/watch?v=36E3XXqab40

No-Oven Bread Recipe – How To Make Chicken Bread Rolls

Have you ever wanted to make your own bread – but do not have an oven at home? This recipe shows you how to make a delicious, light and fluffy filled bread that is perfect for snack time. All you need is a cast iron skillet or any shallow heavy bottom pan with a lid, and you’re good to go. What’s great is that it only takes a total of 15 minutes to cook the bread.

Ingredients:

Dough:

• 1 ½ cups of all-purpose flour
• 1/2 tsp salt
• ½ cup + 2 tbsp warm water
• ½ tsp instant yeast
• 1 tbsp sugar
• 1 tbsp ghee

Chicken Masala Filling:

• 1 tbsp oil
• 1 onion, chopped
• 1/2 green chili, chopped
• ¼-inch ginger
• 3 cloves garlic, chopped
• ½ tsp salt
• 2 tbsp chopped coriander leaves
• 300 grams of chicken
• 1 tsp chili powder
• ½ tsp turmeric powder
• ½ tsp garam masala
• ½ tsp salt
• ¼ cup of water

Instructions:

This recipe takes about 45 minutes to make. The dough needs to rise for 2 hours and 30 minutes. Serves 9 buns.

In a large mixing bowl, mix together flour and salt.
Make a well in the center of the flour.
Pour water into the well then add yeast and sugar.
Using a spoon, carefully mix all the ingredients together.
Knead by hand until you form a dough.
Coat dough with ghee and knead it for a few seconds in the bowl.
Transfer dough to your working surface and continue kneading for a few minutes until a firm dough is formed.
Put the dough back into the mixing bowl and coat it with ghee just to prevent it from sticking to the mixing bowl.
Let the dough rise for 2 hours.
To make the filling, mix together chicken, chili powder, turmeric powder, garam masala, salt, and water in a pan.
Cook over medium heat for about 10 minutes or until the chicken is cooked.
Debone and shred the chicken.
Heat oil in a pan over medium heat.
Sauté onions, green chilies, ginger, and garlic for 2 minutes.
Add shredded chicken and continue cooking over low-medium heat for 7 minutes.
Add coriander leaves and give it a final mix.
Turn off heat and let the chicken filling cool completely.
Coat a cast iron skillet or pan with ghee.
Punch down the risen dough to release air then knead for a few seconds.
Divide the dough into 9 balls.
Flatten each ball by hand to form a round disk.
Put a spoonful of chicken masala filling in the center of the dough.
Pull all the sides of the dough to the center then tuck and twist to seal the bun.
Arrange stuffed buns in the cast iron skillet leaving some space in between the buns.
Cover the skillet with a cloth and side aside for another 30 minutes.
Wrap the lid of the pan with a clean cloth or kitchen towel.
Put the skillet on the stove and cover with a lid.
Cook the buns for 10 minutes over low flame.
Remove the lid and brush the top of the buns with ghee.
Turn off heat and flip the buns.
Cover the skillet with a lid and finish cooking the buns for 5 minutes over low heat.
Transfer filled buns on a serving plate.

Ideas And Tips:

• Wrapping the lid with a cloth or kitchen towel will prevent the moisture from dripping on to the buns while cooking.

• If you want a sweet filling, you may use any fruit preserve, jam, marmalade or chocolate chips/chunks.

• You may also make 1 huge bread roll by dividing the dough into 2. Spread the half of the dough on the skillet then spread the chicken filling on top. Flatten the other half of the dough and lay it on top of the filling. Tuck all the edges to seal the bread.

No-Oven Bread Recipe - How To Make Chicken Bread Rolls On Tawa Pan-Stovetop Gas Stove
images – https://www.youtube.com/watch?v=aquEzXCKn5M