Impersonal Trainers

A blog for fitness, nutrition, and motivation.

Archive for Poultry – 10 Dishes

Cancun Chicken

Low fat blue corn tortilla chips
Whole wheat flour
Eggs
Boneless skinless chicken breast
Chipotle chili powder
Black beans
Reduced fat sour cream
Reduced fat Mexican style cheese
Olive oil
Salt
Pepper

Place a handful of low-fat blue corn tortilla chips into a plastic bag and crush. Empty the crushed blue corn tortilla chips into a shallow bowl. Pound chicken breast thin with rolling pin (to ½ thickness) or you can buy chicken breast already cut thin. Place an egg in a mixing bowl and beat. Place a cup of whole wheat flour in a shallow bowl and add 1 teaspoon of chipotle chili powder. Dip the chicken breast into the flour mixture, then into the egg wash and finally coat with the blue corn tortilla crumbs. Cook over medium high heat in a lightly oiled sautee pan for a few minutes on each side. Remove from the pan and place in a baking dish. Preheat the oven to 400 degrees. Cover the chicken with a handful of low fat Mexican style cheese and finish in the oven for 10 minutes.

In a small pot add one can of black beans (don’t drain them), one teaspooon of reduced fat sour cream, one teaspoon of chipotle chili powder, as well as salt and pepper to taste. Warm over medium low heat.

Serve the chicken with a dollop of reduced fat sour cream along with a side of black beans.

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Thai Peanut Chicken Noodle

2 Boneless skinless chicken breasts (1 whole breast halved)
2 tablespoons of reduced fat peanut butter
Olive oil
1 Lime
Minced ginger
Roasted red peppers
Sesame seeds
Salt
Pepper
Garlic
A dash of hot sauce (preferably Texas Pete)

1 package of rice noodles or whole wheat pasta

In a sautee pan add 1 tablespoon of olive oil, along with 1 tablespoon of minced ginger and minced garlic. Lightly brown and then add cubed chicken breasts (should be cubed into 1 inch cubes). Once the chicken is fully cooked, add 2 tablespoons of reduced fat peanut butter, the juice of one lime, a handful of roasted red peppers. Season to taste with salt and pepper. Season with a dash of hot sauce.

Serve over rice noodles or whole wheat pasta and top with sesame seeds.

Pounded Lemon Chicken

2 split (1 whole) boneless, skinless chicken breasts
Salt and pepper
1/2 cup wheat flour
1 extra-large egg
1/2 tablespoon water
3/4 cup whole wheat bread crumbs
Olive oil
1/3 cup freshly squeezed lemon juice (2 lemons), lemon halves reserved
1/2 cup dry white wine
Sliced lemon, for serving

Place the chicken breast between two pieces of wax paper and use a rolling pin to pound the chicken to ½ inch thickness. Place 2 eggs in one bowl, a coup of whole wheat flour in another bowl and 2 cups of whole wheat bread crumbs in another bowl. Dip the chicken breasts in the flour, then in the egg bath and finally coat with bread crumbs.

Place a couple of table spoons of olive oil in a non-stick pan. Place the chicken breasts in the heated olive oil. Cook on medium high for about 3 minutes on each side. Remove the chicken breasts from the pan and place in a baking dish. Cover the chicken breast with a slice of low fat cheese. Finish the chicken breasts in the oven on 400 for roughly 10 minutes or until cooked through.

For the sauce:

Over medium heat, 1 tablespoon of olive and then add the lemon juice, wine, the reserved lemon halves, 1/2 teaspoon salt, and 1/4 teaspoon pepper. Cook over high heat until reduced in half, about 2 minutes. Discard the lemon halves and serve 1 chicken breast on each plate.

Spoon on the sauce and serve with a slice of lemon.

Chicken Tikka Masala

1 cup fat free Greek yogurt
1 tablespoon lemon juice
2 teaspoons ground cumin
1 teaspoon ground cinnamon
2 teaspoons cayenne pepper
2 teaspoons black pepper
1 tablespoon minced ginger
4 teaspoons salt
3 boneless skinless chicken breasts, cut into bite-size pieces

Olive oil
1 clove garlic, minced
1 jalapeno pepper, finely chopped
2 teaspoons ground cumin
2 teaspoons paprika
3 teaspoons salt
1 (8 ounce) can tomato sauce
1 cup fat free half and half
2 tablespoons of fat free Greek yogurt

In a mixing bowl, combine Greek yogurt, lemon juice, 2 teaspoons cumin, cinnamon, cayenne, black pepper, ginger, and 4 teaspoons salt. Stir in chicken, cover, and refrigerate for 1 hour.

Put a tablespoon of olive in a skillet over medium heat, sautee the chicken until completely done. Set aside the chicken. Add another tablespoon of olive to the skillet. Saute the minced garlic and jalapeno for 1 minute. Season with 2 teaspoons cumin, paprika, and 3 teaspoons salt. Stir in tomato sauce and, fat free half and half and 2 tablespoons of fat free Greek yogurt. Simmer on low heat until sauce thickens, about 20 minutes. Add grilled chicken, and simmer for 10 minutes.

Serve over rice or polenta (or to keep it low carb eat it just like it is!)

Portobello Mushroom and Turkey Burgers

4 large potrobello mushroom caps
1 lbs ground turkey breast
1 dash of Worcestershire sauce
Romaine lettuce
Red onion
Olive oil
Garlic powder
Salt and pepper
Spicy Mustard

Grill 4 large portobello mushroom caps until cooked thoroughly. In a mixing bowl add the ground turkey breast (make sure its ground turkey BREAST), a dash of Worcestershire, a tablespoon of olive, as well as a couple shakes of garlic powder and salt and pepper. Form into patties, lightly brush with olive oil, and grill until cooked thoroughly. Serve the turkey burgers between two portobello mushroom caps and top with lettuce, onion and spicy mustard.

Whole Wheat Pasta with Mandolined Veggies and Chicken

1 package of whole wheat pasta
Olive oil
2 boneless skinless chicken breast
1 yellow squash
1 zuchinni
1 large Carrot
Handful of parmesan cheese
Basil
Oregano
Garlic
Salt and pepper

Cut yellow squash, zuchinni and carrot into long thin strips (a Mandolin is the easiest way to cut them if you have one). In a large pan heat olive oil and a tablespoon of minced garlic. Dice chicken breast into 1 inch squares and sautee until done. Remove the chicken breast and add a touch more olive oil to pan. Add the veggies to the pan, cook over medium high heat until cooked thoroughly. Season with basil, oregano, garlic powder and salt and pepper.

Cook a package of whole wheat pasta. In a large mixing bowl place the whole wheat pasta, add the cooked chicken and the veggie mixture. Add 2 tablespoons of olive oil and season liberally with garlic powder, basil and oregano. Season with salt and pepper to taste. Serve topped with a handful of parmesan cheese.

White Bean Chicken Chili

1 Roaster chicken

1 can of white beans (cannellini or navy)

1 can of light red kidney beans

1 tablespoon of light sour cream

1 can of tomato sauce

Reduced fat shredded Mexican cheese

Olive oil

Chipotle seasoning

Chili powder

Garlic powder

Salt and pepper

Roast 1 medium sized-roaster chicken.  Lightly brush the skin with olive oil and season with salt and pepper before roasting.  When the chicken is done, pull the white meat off the chicken (the chicken breasts) for use in the chili (don’t use the dark meat).

In medium-large cooking pot add the pulled chicken, the can of white beans, can of red beans, can of tomato sauce and season liberally with chipotle seasoning, chili powder.

Cook for 15 to 20 minutes over medium heat, stirring regularly.  Stir in 1 tablespoon of sour cream and then season with garlic powder, salt and pepper. 

Serve with a small dollop of sour cream and a handful of reduced fat shredded Mexican cheese.