Health Fitness Weight Loss Guide

Miso Chicken

Chicken

• 4 boneless, skinless chicken breasts (about 4 oz each)
• 1 tsp canola oil

Marinade

• 2 tbsp miso paste
• 1 1/2 tsp light sesame oil
• 1 1/2 tsp chopped ginger
• 1 1/2 tsp chopped garlic
• 1/4 tsp red pepper flakes

Place chicken in a shallow dish. Combine marinate ingredients with 1 tbsp water, pour over meat. Chill, covered 1 to 2 hours. Remove chicken from marinade drain excess. Heat canola oil in a large skillet over medium-high heat. Cook chicken until no longer pink in the center, about 4 minutes per side Serve with Roasted Corn and a salad.

Nutrition- 155 calories per serving 3.7 g fat, 1.9 carbs, 0.3 g fiber, 27 g protein

Thai Spiced Barbeque Shrimp

INGREDIENTS

• 3 tablespoons fresh lemon juice
• 1 tablespoon soy sauce
• 1 tablespoon Dijon mustard
• 2 cloves garlic, minced
• 1 tablespoon brown sugar
• 2 teaspoons curry paste
• 1 pound medium shrimp - peeled and deveined

  DIRECTIONS

  1. In a shallow dish or resealable bag, mix together the lemon juice, soy sauce, mustard, garlic, brown sugar and curry paste. Add shrimp, and seal or cover. Marinate in the refrigerator for 1 hour.
  2. Preheat a grill for high heat. When the grill is hot, lightly oil the grate. Thread the shrimp onto skewers, or place in a grill basket for easy handling. Transfer the marinade to a saucepan, and boil for a few minutes.
  3. Grill shrimp for 3 minutes per side, or until opaque. Baste occasionally with the marinade.

  Nutrition- Calories 73, Fat 1.2 g, Total Carbs 3.5 g, Dietary Fiber .1g, Protein 11.8 g

  Raspberry-Glazed Rosemary Chicken

  INGREDIENTS

  • 1 tablespoon crushed rosemary
  • 1 teaspoon rubbed sage
  • 1/2 teaspoon dried oregano
  • 8 skinless, boneless chicken breast halves
  • 1/4 cup fat-free chicken broth
  • 1 cup raspberry preserves
  • 1/2 teaspoon honey mustard
  • 1 teaspoon chopped fresh rosemary leaves

    DIRECTIONS

    1. Preheat oven to 350 degrees F (175 degrees C).
    2. In a small bowl, stir together crushed rosemary, sage, and oregano.
    3. Rub one side of each chicken breast with herb mixture. Place chicken herb-side up in a baking dish, and pour broth over the chicken.
    4. Bake in preheated oven for 20 minutes.
    5. Place raspberry preserves in a microwave-safe bowl, and heat for 20 to 30 seconds to soften. Stir in honey mustard and rosemary.
    6. Spread about 1 tablespoon of preserve mixture over each breast. Bake 10 minutes more.

    Nutrition- Calories 240, Total Fat 1.6g, Total Carbs 28.1g, Dietary Fiber .2g

    Slow Cooker Honey Garlic Chicken

    INGREDIENTS

    • 1 tablespoon vegetable oil
    • 10 boneless, skinless chicken thighs
    • 3/4 cup honey
    • 3/4 cup lite soy sauce
    • 3 tablespoons ketchup
    • 2 cloves garlic, crushed
    • 1 tablespoon minced fresh ginger root
    • 1 (20 ounce) can pineapple tidbits, drained with juice reserved
    • 2 tablespoons cornstarch
    • 1/4 cup water

    DIRECTIONS

    1. Heat oil in a skillet over medium heat, and cook chicken thighs just until evenly browned on all sides. Place thighs in a slow cooker.
    2. In a bowl, mix honey, soy sauce, ketchup, garlic, ginger, and reserved pineapple juice. Pour into the slow cooker.
    3. Cover, and cook 4 hours on High. Stir in pineapple tidbits just before serving.
    4. Mix the cornstarch and water in a small bowl. Remove thighs from slow cooker. Blend the cornstarch mixture into remaining sauce in the slow cooker to thicken. Serve sauce over the chicken.

    Nutrition- Calories 236, Total Fat 6g, Total Carbs 34.5g, Dietary Fiber .8g, Protein 13 g

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