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

Ingredients
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

Instructions

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.

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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

Steps

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

Steps

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

Healthy, Recipe, Caribbean Casserole

This tropical-inspired dish is gently spiced for a rich flavor. One of the “Deliciously Healthy Dinners” from the US Department of Health and Human Services.

Ingredients

• 1 medium onion chopped
• 1/2 green bell pepper rinsed and diced
• 1 Tbsp canola oil
• 1 can (14 1/2 oz) stewed tomatoes
• 1 can ( 15 1/2 oz) low-sodium black beans (or beans of your choice) drained and rinsed
• 1 tsp dried oregano
• 1/2 tsp garlic powder
• 1 1/2 cup instant brown rice uncooked

Instructions

1. Sauté onion and green pepper in canola oil, in a large pan, until tender. Do not brown.
2. Add tomatoes and beans (including liquid from both), as well as oregano and garlic powder. Bring to a boil.
3. Stir in rice and cover. Reduce heat to simmer for 5 minutes. Remove from heat, and let stand for 5 minutes before serving.

Recipe Notes

Finish the meal with delicious tropical fruit, such as mangoes, papayas, or pineapple.

Nutritional Information

185 calories, 1g fat, 0g sat fat, 0mg cholesterol, 297mg sodium, 7g fiber, 7g protein, 37g carbohydrates, 292mg potassium

​This Beef Skillet Supper is a very Fitness-Friendly meal, with tons of protein and wholesome, nutritious ingredients to power you through your day and fuel your results. It’s perfect for making on a weeknight when you don’t have a ton of time to spend in the kitchen, but you still want a dish that’s full of flavor.​

This recipe calls for sweet potato rice, which is sweet potato that has been turned into noodles with a spiral slicer, and then pulsed in the food processor until small rice-like pieces form. It’s entirely possible to save time by chopping up your sweet potato rather than going through the process of turning it into rice if you’d prefer!

Courtesy of RealHealthyRecipes.com

What you need
Serves 4

• 1 pound lean ground beef
• 1 teaspoon of sea salt
• 1 teaspoon sweet paprika
• 1 teaspoon garlic powder
• 2 Cups Sweet Potato Rice or finely chopped, uncooked sweet potato
• 2 cups kale, chopped
• 1 cup liquid egg whites
• *Optional* ¼ cup fresh mozzarella
• *Optional* ¼ cup fresh cilantro
• *Optional* ¼ cup guacamole

Instructions

1. Place a large skillet over medium-high heat. Add the ground beef and cook, breaking it up with a wooden spoon, until all of the pink is gone. Remove from heat.
2. Mix the sea salt, paprika, and garlic powder into the beef. Return the heat to medium and add the sweet potato rice to the skillet. Cover and cook for 5 minutes.
3. Add the chopped kale to the skillet, cover and cook for another 5 minutes.
4. In another skillet over medium heat and scramble the egg whites until the curds are barely wet and starting to break apart.
5. Mix the egg whites into the skillet and top with mozzarella and cilantro. Immediately serve with guacamole. Enjoy!

Nutrition
One serving equals 342 calories, 7g fat, 712mg sodium, 22g carbohydrate, 4g fiber, 6g sugar, and 44g protein.

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. 

Ingredients

• 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

Directions

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

For a light but tasty summer side, the basil pairs perfectly with watermelon, and jalapeno gives it a spicy kick.

Ingredients

• 8 cups cubed watermelon (½-inch pieces)
• 1 cup cubed peeled jicama (½-inch pieces)
• 1 tablespoon lime zest
• 1 jalapeno pepper, stemmed, seeded, deveined and minced
• 1 tablespoon chopped fresh chives
• 1 tablespoon sliced scallion, white and pale green parts only
• ¼ cup roughly chopped fresh cilantro
• ¼ cup thinly sliced fresh basil
• 2 tablespoons fresh lime juice
• 1 tablespoon fresh lemon juice
• 3 tablespoons extra-virgin olive oil
• Kosher salt and freshly ground pepper
• ½ cup crumbled Cotija cheese

Directions

1. Combine the watermelon and jicama in a large bowl. Add the lime zest. Stir in the jalapeno, chives, scallion, cilantro, and basil. Mix well.
2. In a separate small bowl, whisk the lime juice, lemon juice, and olive oil until blended. Season to taste with salt and pepper and drizzle over the watermelon-jicama mixture toss in the Cotija cheese check the seasoning and add more salt and pepper if needed.
3. Serve immediately or cover and refrigerate up to 2 hours.

Makes 4 to 6 servings

From The Food Network

Homemade soup is a delicious way to enjoy healthy, quick meals at home. This recipe for Sausage and Cabbage Comfort Soup is packed with wholesome fiber from fresh vegetables and protein from the sausage. Make a big pot on the weekend and then reheat bowls throughout the week for fast, nutritious meals that will keep you on track with your fitness goals.

What you need
Serves 20

• 1 ½ pound mild Italian sausage, loose
• 1 large yellow onion, halved and thinly sliced
• 2 teaspoons garlic, chopped
• 4 medium carrots, peeled and sliced into ¼” rounds
• 1 head green cabbage, core removed and shredded
• 3 large tomatoes, diced
• 2 teaspoons sea salt (plus more as needed) fresh ground black pepper (about 5 cracks)
• 1 teaspoon ground sweet paprika
• 8 cups chicken broth Basil leaf to garnish *optional

Instructions

1. Brown, the sausage at the bottom of a large soup pot over medium-high heat, breaking it into small pieces as it browns. Remove the cooked sausage from the pot and set aside in a bowl, leaving the oil from the sausage in the pot.
2. Add the onions, garlic, and carrots to the pot with the hot oil. Continue to cook over medium-high heat, often stirring as the veggies become tender, about 5 minutes. Add the cabbage and tomatoes, and continue to cook, frequently stirring, for 5 minutes. Mix in the remaining ingredients and bring the soup to a low simmer for 20 minutes.
3. Add more salt and pepper to taste and serve hot. Enjoy!

Nutrition

116 calories, 7g fat, 7g carbohydrate, 2g fiber, and 6g protein

There is no need for take-out with this quick-n-tasty recipe for Asian Shrimp and Noodles! This dish has all of the Asian flavors that you love, with a fraction of the carbs and calories of traditional take-out. All of the flavors, none of the guilt! This dish is pretty epic: plump shrimp and tender veggies combine with savory sauce and satisfying veggie noodles. Yes, please!

What you need

Serves 4

For the Coconut Amino Sauce:

• 1/3 cup coconut aminos
• 2 teaspoons garlic, minced
• ½ teaspoon liquid stevia
• 1 Tablespoon chili paste (sambal oelek)
• 1 teaspoon fish sauce
• 1 Tablespoon ginger, minced
• 1 teaspoon toasted sesame oil

For the Noodles:

• 1 butternut squash
• 1 sweet potato
• 1 teaspoon olive oil
• sea salt and black pepper

For the Shrimp and Veggies:

• 1 teaspoon olive oil
• 12 oz large shrimp, peeled and deveined
• 2 cups (5oz) white cremini mushrooms, sliced
• 1 red bell pepper, seeded and diced
• 2 zucchini, diced
• 1 carrot, grated
• 2 Tablespoons fresh cilantro, minced

Instructions

For the Coconut Amino Sauce:

1. In a medium-sized bowl, combine the sauce ingredients. Whisk until fully combined.

For the Noodles:

1. Preheat the oven to 350 degrees F.

2. Peel the sweet potato and peel and seed the butternut squash and run both through a spiral slicer to create long, thin noodles. Toss with the olive oil and season with salt and pepper on a rimmed baking sheet. Bake for 5 minutes. Set aside.

For the Shrimp and Veggies:

1. Place a large skillet over medium-high heat. Add 1 teaspoon of olive oil, 2 Tablespoons of the coconut amino sauce and the shrimp. Cook for 3-4 minutes, until fully cooked. Transfer the shrimp to a plate and set aside.

2. Add the mushroom, bell pepper, zucchini and carrot to the skillet. Cook until tender, occasionally stirring, about 5-7 minutes.

3. Add the shrimp, noodles and remaining coconut amino sauce back into the skillet and stir until thoroughly combined.

4. Remove from heat, garnish with cilantro and serve immediately. Enjoy!

Nutrition

193 calories, 4g fat, 20g carbohydrate, 6g sugar, 429mg sodium, 3g fiber, and 19g protein

Today I have a brand new take on tuna salad for your tasting enjoyment. While most tuna salad recipes use mayonnaise, sour cream or yogurt to create the desired creamy consistency, this recipe does something completely different. We are using hummus! And not just any hummus: white bean hummus.

Nutritionally these Creamy Tuna Lettuce Boats are exactly the type of meal that you should be eating in order to see noticeable improvements in your shape. Albacore tuna is a lean protein that provides essential macronutrients to help your muscles develop and recover from your workouts.

To boost the fiber content we are adding some finely chopped celery, red onion, and parsley in addition to whole grain mustard. Resist the urge to spread this divine tuna salad over toast and give it a try over crunchy butter lettuce leaves instead. Enjoy!

Courtesy of RealHealthyRecipes.com

What you need
Serves 6

• 15oz canned albacore tuna, packed in water
• ½ cup white bean hummus
• ½ cup celery, finely minced
• 2 Tablespoons red onion, finely minced
• 2 Tablespoons whole grain mustard
• 1 teaspoon fresh parsley, minced
• 2 heads butter lettuce

Instructions

1. Drain the tuna and flake into a large bowl. Mix in the hummus, celery, onion, mustard, and parsley.

2. Serve scoops of the tuna mixture on butter lettuce leaves. Enjoy!

Nutritional Analysis

One serving equals 144 calories, 4g fat, 8g carbohydrate, 1g sugar, 209mg sodium, 3g fiber, and 18g protein.