Healthy Recipe, Chinese-Style Hand-Shredded Chicken

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  1. Healthy Recipe, Chinese-Style Hand-Shredded Chicken

    Boneless skinless chicken breasts are versatile, high-protein, low-fat, and convenient to use, but they can quickly turn dry and tasteless if overcooked. This recipe, slightly adapted from one in “The Walks of Life,” relies on a simple poaching method that ensures tender, juicy, aromatic results. Once cooled, the chicken is shredded and dressed in a light soy-based dressing loaded with garlic and ginger (chilies if you like heat), then tossed with red onion slices, cilantro leaves, and toasted sesame seeds — a delightful, low-fuss way to ring in the Chinese New Year (January 22) or to whip up for a healthy entree any day or night. Serves 4. RECIPE HERE. – Susan Puckett

    For the chicken: 

    • 1 pound boneless, skinless chicken breasts (brought to room temperature 1-2 hours before cooking)
    • 6 cups water
    • 3 thin slices of ginger
    • 1 scallion, halved crosswise

    For the sauce: 

    • 2 tablespoons finely chopped scallions (white parts only)
    • 1 heaping tablespoon garlic (3-4 cloves)
    • 1 tablespoon minced fresh ginger
    • 1 or 2 fresh Thai bird’s-eye chilies or a pinch of dried chile flakes (optional)
    • 3 tablespoons neutral oil
    • 2 tablespoons light soy sauce
    • 2 teaspoons Chinese black vinegar (or white rice vinegar or rice wine vinegar)
    • 1 ½ teaspoons oyster sauce
    • 1 teaspoon toasted sesame oil
    • ½ teaspoon ground Sichuan peppercorns
    • ½ teaspoon granulated sugar

    For serving:

    • ½ cup thinly sliced red onion
    • ¼ cup chopped fresh cilantro
    • 1 tablespoon toasted sesame seeds
    • Fine sea salt to taste


    1. Prepare the chicken: In a medium pot, combine the water, ginger, and halved scallion and bring it to a boil.
    2. Completely submerge the chicken into the water and allow it to return to a boil. Then immediately reduce the heat to its lowest setting, cover, and simmer for 5 minutes.
    3. Turn off the heat and allow it to continue to steep in the hot liquid, untouched, for 10 minutes. Meanwhile, prepare an ice bath in a large bowl and set it beside the sink.
    4.   Check the chicken for doneness by piercing the thickest part of the meat with a sharp skewer to see if the juices run clear. If not, leave it in the water for 5 more minutes, then check again.
    5. Transfer the chicken to the ice bath for about 5 minutes or until cool enough to handle, then shred the meat and transfer it to a serving plate. (Reserve the flavorful broth, if desired, for cooking jasmine rice or other uses.)
    6. Make the sauce: In a medium heatproof bowl, combine the scallions, garlic, ginger, and chilies (if using). Mix in the soy sauce, vinegar, oyster sauce, sesame oil, ground Sichuan peppercorns, and sugar. Heat the neutral oil in a wok or small saucepan until shimmering, and carefully pour the aromatics into the bowl.
    7. To serve: Toss the chicken in the sauce, along with the onion, cilantro, and sesame seeds. Season to taste with salt. Serve cold or at room temperature.

    Susan Puckett is a cookbook author and former food editor of The Atlanta Journal-Constitution. Follow her at

  2. Vietnamese Chicken & Mango Salad


    Healthy Recipe, Vietnamese Chicken and Mango Salad

    This sweet-spicy chicken salad recipe pairs crunchy cabbage, mango and chicken with a Vietnamese-inspired dressing made with fish sauce and lime juice. A diet that is rich in a variety of fruits and vegetables, whole grains, lean meats, fish and poultry is associated with better brain health. From AARP.


    • 3 tablespoons lime juice
    • 1 tablespoon canola oil
    • 1 tablespoon light brown sugar
    • 1 tablespoon fish sauce
    • 1 tablespoon minced garlic
    • 1 cup shredded cooked chicken
    • 2 cups thinly sliced napa cabbage
    • 2 cups thinly sliced red cabbage
    • 1 mango, chopped
    • 1/2 cup grated carrot
    • 1/4 cup chopped fresh mint
    • 2 scallions, sliced
    • 1 fresh serrano or jalapeño pepper, minced


    1. Combine lime juice, oil, brown sugar, fish sauce and garlic in a large bowl. Add chicken, stir to coat and allow to marinate for 5 minutes.
    2. Add napa and red cabbage, mango, carrot, mint, scallions and pepper to the chicken; toss to combine.

    Makes two.

    Nutritional Information

    385 calories; 10 g fat (1 g sat, 6 g mono); 60 mg cholesterol; 50 g carbohydrate; 7 g added sugars; 35 g total sugars; 27 g protein; 7 g fiber; 706 mg sodium; 876 mg potassium

  3. Flavorful Chicken Provencal


    Healthy Recipe, Flavorful Chicken Provencal

    This is the type of simple, healthy, satisfying meal that gives Mediterranean cooking its reputation as the perfect blend of flavor and nutrition. With white wine, tomatoes, olives, and herbs, this chicken dish has the soul of southern France in every bite. From Eat This, Not That.


    1 Tbsp olive oil
    8 boneless, skinless chicken thighs (about 1 1⁄2 lb total)
    Salt and black pepper to taste
    1 small yellow onion, minced
    3 cloves garlic, minced
    3 Roma tomatoes, diced
    1 cup dry white wine
    1 cup chicken stock
    1 tsp herbes de Provence
    1⁄4 cup pitted Kalamata olives, roughly chopped
    Fresh basil for garnish (optional)


    1. Heat the olive oil in a large sauté pan over medium-high heat.
    2. Season the chicken all over with salt and black pepper.
    3. Add the chicken to the pan and cook, turning once, for about 6 minutes total, until seared and nicely browned. (Work in two batches if need be, so as not to overcrowd the pan.)
    4. Remove the chicken to a plate and reserve.
    5. To the same pan, add the onions, garlic, and tomatoes and cook for about 5 minutes, until the onions and tomatoes are very soft.
    6. Add the wine, broth, and herbes de Provence and bring the mixture to a simmer.
    7. Return the chicken to the pan and simmer uncovered, turning the chicken halfway through, for about 20 minutes, until the meat is very tender.
    8. Stir in the olives, garnish with basil if you like, and serve.


    340 calories, 15g fat, 2.5g sat fat, 680mg sodium; serves 4

  4. A Chicken & Rice Recipe


    Healthy Recipe, Honey Sriracha Chicken & Veggie Jasmine Rice

    Here’s an easy, customizable recipe to curb sweet tooth and any craving for Asian-inspired comfort food. The honey and rice vinegar help offset the spiciness of the Sriracha.

    To reduce calories from carbohydrates, use less honey and supplement with a natural sweetener such as Stevia in the raw; and use less jasmine rice and supplement with cauliflower pearls or rice. From Fit Men Cook.

    Ingredients for 5 servings

    • 1 1/2 lb chicken breast, cut into 1/2 to 1-inch chunks
      • Vegan substitute: tempeh, extra firm tofu
    • Sauce:
      • 3 tablespoons Sriracha (or more/less to taste)
      • 3 tablespoons lite soy sauce
      • 2 tablespoons water
      • 1 teaspoon rice vinegar
      • 3 tablespoons raw honey
      • 1g (1/2 teaspoon) Stevia in the raw (OPTIONAL for added sweetness)
      • 1 1/2 tablespoons arrowroot starch
        • Substitutes: corn starch; tapioca starch
    • Garnish
      • sesame seeds
      • chopped green onion
      • crushed red pepper


    1. Mix together the ingredients for the sauce and set aside.  You can customize the sauce to make it just right for you but be careful about adding more honey and even Sriracha since they can increase calories. If you want to add more heat, consider adding crushed red pepper. 
    2. Set a nonstick skillet on medium-high heat.  Once hot, spray with olive oil then toss in the chicken.
    3. Sear and cook the chicken for about 6 to 8 minutes, or until the outside edges of it are brown and no longer pink.
    4. Reduce the heat of the skillet to low and/or momentarily remove the skillet from the heat in order to cool it down some.
    5. Make a hole in the middle of the skillet, then pour in the sauce.  As soon as it begins to simmer, immediately and continuously stir so that it does not clump. NOTE: If the skillet is too hot, the sauce will burn and will become gummy and slimy instead of thick and smooth.  Continue cooking for an additional 2 to 3 minutes to ensure the chicken is completely cooked.  You can remove the skillet from the heat if necessary, but keep the chicken in the skillet so it cooks under the heat.
    6. Garnish and enjoy!

    Nutritional Info

    204 calories, 32g protein, 2g fat, 14g carbs, 1g fiber, 12g sugar

    For the Veggie Jasmine Rice

    Ingredients for 5 servings

    • 2 cups cooked jasmine rice
      • LOW CARB substitute: steamed cauliflower pearls or rice
    • 3 cups broccoli slaw (shredded broccoli stalks, purple cabbage, carrots)
    • 1 1/2 teaspoons garlic powder
    • 1/2 cup chopped green onion
    • 1 teaspoon lime zest
    • juice from 1 lime
    • pinch sea salt & pepper to taste


    1. Cook jasmine rice according to the instructions given on the package.
    2. When it is warm/hot, fluff it with a fork then add it to a large mixing bowl along with the rest of the ingredients.  Mixing it while the rice is hot is ideal since the steam of the rice helps to wilt/soften the cabbage slaw so it is much more enjoyable.
    3. You can enjoy the rice by itself with low sodium soy sauce, or with the saucy main dish such as the honey sriracha chicken.  If you plan on enjoying with soy sauce or any other saucy dish, be careful about adding salt & pepper so not to over-season the food.

    Nutritional Info

    99 calories, 3g protein, 0g fat, 22g carbs, 2g fiber, 1g sugar

  5. Panang Curry

    Panang Curry with Chicken & Cauliflower Rice

    This rich curry dish that marries chicken and loads of vegetables with coconut milk, makes a trip to Thailand as close as your slow cooker – 20 minutes of prep, and 4 hours later your entire home will be smelling exotic. Riced cauliflower creates a nutrient-rich addition to this dish to soak up the curry sauce. From The American Heart Association. (February is American Heart Month.)

    Cauliflower “Rice”
    Cooking spray
    1 head cauliflower
    1/4 tsp. salt
    1/4 tsp. Black pepper
    1/4 cup chopped, fresh parsley
    2 tsp. dried parsley
    torn fresh basil, sliced jalapeno, lime wedges

    Panang Chicken Curry
    2 Tbsp. no-calorie sweetener, granulated, 3 packets
    2 tsp. curry powder
    1 tsp. cumin
    1 tsp. coriander
    1-3 tsp. crushed red pepper flakes (based on the desired spiciness)
    1 medium white or yellow onion, diced
    3 clove garlic (minced)
    1 lb. boneless, skinless chicken breasts (all visible fat discarded, cut into 1-inch cubes)
    1 medium sweet potato (peeled, cut into 1-inch cubes)
    1 1/2 cups butternut squash (peeled, cut into 1-inch cubes)
    1 1/2 cups broccoli florets
    14.5 oz. canned, diced, no-salt-added tomatoes (undrained)
    6 oz. canned, no-salt-added tomato paste
    1 cup water
    3/4 cup canned, unsweetened, light coconut milk
    1/4 cup fresh basil leaves (thinly sliced)
    1 Tbsp. dried basil

    Cauliflower “Rice”
    Cut the cauliflower into florets. After, in batches, add cauliflower to the food processor (or blender) and gently pulse until cauliflower becomes the texture of rice. Be careful not to over-pulse.
    Coat large skillet with cooking spray and add cauliflower, salt, and pepper. Sautee over medium heat for 5 minutes until cauliflower is tender, stirring occasionally.
    Top with chopped parsley.

    Panang Chicken Curry
    Next, in a small bowl, combine no-calorie sweetener, curry powder, cumin, coriander, and red pepper flakes. Stir gently and set aside.
    Add to the slow cooker: onion, garlic, chicken, sweet potato, broccoli, diced tomatoes, tomato paste, water, and coconut milk.
    Sprinkle spice mixture and basil over the mixture in the slow cooker.
    Cover and cook on low heat for 8 hours or high heat for 4 hours. Gently mix and serve over Cauliflower Rice.
    Top with torn fresh basil leaves, sliced jalapeno or lime wedges, if desired.

    Nutrition Facts
    Calories           330
    Total Fat          6.3 g
    Saturated Fat  2.2 g
    Sodium            419 mg
    Total Carbohydrate     39 g
    Dietary Fiber   10 g
    Protein 32 g

  6. Game Day Boneless Chicken Wings

    Wings are a classic finger food to enjoy while kicking back with friends and family to enjoy game day. The crazy thing is that most wings are fried and then coated in a sauce that’s high in sugar and preservatives. ​So, while it tastes fantastic, you’re taking in way more calories than you need to.

    This recipe for Boneless Chicken Wings is much healthier recipe all the while tasting JUST AS AMAZING!

    1. We are going to either use an air fryer (preferred method) or an oven, instead of frying these wings.
    2. Instead of breading these wings in grains and gluten, we are going to use a grain-free breading.
    3. No more tossing these wings in a sauce that’s high in sugar and preservatives, we are going to make our sauce using wholesome ingredients and tons of flavor.

    Below is the classic Buffalo sauce; however, there are five new sauce recipes to choose from on

    Courtesy of

    What you need for 8 Servings

    1½ pounds boneless, skinless chicken breast
    celery and carrot sticks (optional for serving)

    Flour Mixture
    ¼ cup almond flour
    1 tablespoon arrowroot starch​
    2 teaspoons sea salt
    ½ teaspoon sweet paprika​
    ¼ teaspoon black pepper​
    ¼ teaspoon cayenne pepper
    ¼ teaspoon garlic powder​

    Wet Mixture
    ½ cup milk (any kind) I used almond milk
    1 egg white
    1 tablespoon grain-free vodka (or apple cider vinegar)

    Crunchy Mixture
    2 cups grain-free crackers ground to a powder (I used Almond Nut-Thins)

    Buffalo Sauce
    ¾ cup hot sauce
    6 tablespoons coconut oil


    1. Cut the chicken into 2-inch pieces. Arrange the three mixtures into three bowls and mix well.

    2. If you are using an air fryer, place the basket near the three containers. If you are using the oven, then line a baking sheet with parchment paper and preheat the oven to 375 degrees F.

    3. Take each piece of chicken and drag it through the flour mixture, dip it in the wet mix and roll it in the crunchy batter. Place each coated wing in the air fryer basket or on the prepared baking sheet.

    4. Air Fryer: Fry at 380 degrees F for 24 minutes, shaking the basket halfway through the cooking time. Fry for another 6 minutes at 400 degrees F.

    5. Oven: Bake at 375 degrees F for 20 minutes. Turn on the high broil for 1-2 minutes until the wings are golden.

    6. Combine the hot sauce with the melted coconut oil. Mix until thoroughly combined. Toss the cooked wings with the sauce and serve immediately. Enjoy!

    One serving equals 482 calories, 11g fat, 432mg sodium, 13g carbohydrate, 1g fiber, 0g sugar, and 26g protein.

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  7. Creamy Chicken Noodles


    This creamy, comforting dish is 100 percent grain, gluten and dairy-free, which you’ll find hard to believe when you dig into it. Remember to come up for air as you enjoy this tasty noodle dinner with zero guilt!

    The noodles used here are Banza Rotini made from Chickpeas. These have twice the protein, twice the fiber and half the carbs of traditional wheat noodles! What’s really cool is that by making swaps like this in your cooking, your family gets healthier and more fit without ever realizing that you’re feeding them something that’s good-for-them. Sneaky, sneaky!

    Courtesy of

    What you need
    Servings: 8

    • 1 tablespoon olive oil
    • 1 yellow onion, chopped
    • 2 pounds boneless, skinless chicken breasts, cut into 1-inch cubes
    • 1 teaspoon garlic powder, divided
    • 1 teaspoon sea salt, divided
    • ½ teaspoon onion powder, divided
    • ½ teaspoon black pepper, divided
    • ½ teaspoon sweet paprika, divided
    • ½ teaspoon dried basil, divided
    • ½ teaspoon dried thyme, divided
    • 1 Lemon, juiced and zested
    • 2 cups Mushrooms, sliced
    • 1 (8oz) box Banza Rotini made from Chickpeas (or 5 zucchini turned into noodles with a veggie peeler)
    • 2 heads Broccoli, chopped
    • 1 tablespoon coconut oil
    • 1 tablespoon coconut flour
    • 1 can (13.66oz) coconut milk, full fat
    • ½ cup nutritional yeast
    • 1 tablespoon dijon mustard
    • 1 tablespoon mirin OR white wine


    1. Heat the olive oil in a skillet over medium-high heat. Add the onion and cook, stirring often, for about 8 minutes, until soft.
    2. Rinse the chicken breast and pat dry. Cut into 1-inch cubes.
    3. Measure out the spices, dividing into two small bowls.
    4. Combine the chicken pieces with half of the spices and the juice and zest from the lemon. Mix well until all of the chicken pieces are evenly coated.
    5. Add the chicken to the onions in the skillet and cook for another 10 minutes, until all of the pink is gone from the center of the chicken pieces. Add the mushroom and cook for another 4 minutes. Transfer the chicken mixture to a plate, cover and set aside.
    6. Bring 8 cups of salted water to a rolling boil. Add the Banza noodles and stir immediately. After 5 minutes, add in the broccoli. Boil for another 4 minutes, then drain the noodles and broccoli.
    7. In a large skillet, melt the coconut oil over medium heat. Whisk in the coconut flour and continue to whisk until browned. Add the coconut milk, nutritional yeast, Dijon, mirin (or white wine), and the remainder of the spices. Whisk frequently until the sauce begins to boil. Reduce the heat to a simmer and continue whisking for 5 minutes, as the sauce thickens.
    8. Add the chicken, veggies and noodles to the sauce and mix well. Cook until warmed through. Serve immediately and enjoy!

    One serving equals: 499 calories, 24g fat, 431mg sodium, 29g carbohydrate, 8g fiber, 5g sugar and 46g protein.

  8. Bacon Wrapped Chicken


    Here’s an EXCITING slow cooker chicken dinner recipe to spice up your life!

    By wrapping our chicken breast with strips of turkey bacon, cooking over sweet potato and covering with BBQ-covered green apples we create a dish that is BURSTING with flavor, while staying healthy on fitness friendly.

    Be sure to use a BBQ sauce that has no added sugars. I used Primal Kitchen’s Golden BBQ Sauce which has only 1 gram of sugar per 2 Tablespoons.

    Courtesy of

    What you need
    Servings: 4

    • 2 sweet potatoes
    • 3 Green Apples
    • ⅓ cup natural BBQ sauce (avoid ones with added sugars)
    • 1 tablespoon lemon juice
    • 1 tablespoon coconut sugar (optional)
    • 4 skinless, boneless, chicken breasts
    • 8 slices Turkey Bacon
    • 1 tablespoon fresh parsley, for garnish


    1. Skin the sweet potatoes and slice into half-moons.
    2. Lightly grease the bottom of a large slow cooker with coconut oil. Place the sweet potatoes in the slow cooker. Seed and dice the apples.
    3. In a medium bowl combine the BBQ sauce, lemon juice and coconut sugar. Mix until fully incorporated and then stir in the apples.
    4. Slice the turkey bacon strips in half, lengthwise to create 16 strips. Wrap each chicken breast with 4 strips and place in the slow cooker on top of the sweet potato.
    5. Top the chicken with the BBQ-apple mixture. Cover and cook on low for 4 to 6 hours. Serve with a side of Roasted Broccoli and Cauliflower!

    One serving equals: 432 calories, 3g fat, 687mg sodium, 59g carbohydrate, 9g fiber, 21g sugar and 41g protein.

  9. Perfectly Seasoned Oven Baked Chicken Breast


    Here’s my go-to recipe for Perfectly Seasoned Oven Baked Chicken Breast that comes out perfectly flavored and moist every single time!

    When you’ve got chicken breast to prepare and want a surefire way to do it quickly, simply and deliciously then look no further than this simple recipe.

    The seasoning blend has a touch of coconut sugar in it – this caramelizes towards the end of the baking time, locking the moisture in and creating a perfectly tender chicken that you’ll enjoy eating!

    Courtesy of

    What you need
    Serves 4

    • 4 chicken breasts
    • olive oil spray
    • 1 tablespoon coconut sugar
    • 1 teaspoon sweet paprika
    • 1 teaspoon Dried Oregano
    • ½ teaspoon garlic powder
    • ½ teaspoon of sea salt
    • ½ teaspoon black pepper
    • 1 tablespoon fresh parsley, minced


    1. Preheat the oven to 425 degrees F and line a baking pan with foil and parchment paper.
    2. Pound the chicken breast down to ½ and inch thickness.
    3. Mix the coconut sugar, paprika, oregano, garlic, salt, and pepper together.
    4. Place the chicken in a single layer in the prepared pan. Spray lightly with olive oil and sprinkle with half of the seasoning mixture. Flip the chicken and repeat by spraying with olive oil and sprinkling the remaining seasoning mixture.
    5. Bake for 18 minutes. You’ll know it’s done with the seasoning on the chicken looks perfectly caramelized. Sprinkle with fresh parsley and enjoy immediately.

    One serving equals 335 calories, 7g fat, 385mg sodium, 4g carbs, 0g fiber, 59g protein

  10. Healthy Recipe, Jamaican Jerk Chicken


    The spices and peppers in this low-sodium, high-protein dish will transport you to a whole new taste from “Heart Healthy Home Cooking African American Style” by the National Institute of Health. 


    • 8 pieces skinless chicken (4 breasts, 4 drumsticks)
    • ½ tsp ground cinnamon
    • 1½ tsp ground allspice
    • 1½ tsp ground black pepper
    • 1 Tbsp chopped hot pepper
    • 1 tsp dried hot pepper
    • 2 tsp oregano
    • 2 tsp dried thyme
    • ½ tsp salt
    • 6 cloves garlic, finely chopped
    • 1 C onion, pureed or finely chopped
    • ¼ C vinegar
    • 3 Tbsp brown sugar


    1. Wash chicken and pat dry.
    2. In a large bowl, combine all ingredients except chicken.
    3. Rub seasonings over chicken and marinate in the refrigerator for 6 hours or longer.
    4. Preheat oven to 350 °F. Space chicken pieces evenly on a nonstick or lightly greased baking pan.
    5. Cover with aluminum foil and bake for 40 minutes. Remove foil and continue baking for an additional 30 to 40 minutes, or until the meat can easily be pulled away from the bone with a fork.

    Nutritional information

    • Calories, 113
    • Total fat, 3g
    • Saturated fat, 1g
    • Cholesterol, 49mg
    • Sodium, 161mg
    • Total fiber, 1g
    • Protein, 16g
    • Carbohydrates, 6g
    • Potassium, 192mg


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Your Personal Best Training Studio
Doddridge Plaza
3765 S. Alameda, Ste 102
Corpus Christi, TX 78411
(361) 857-5087