Recipes
Simply Grilled Chicken
For the chicken:
4 boneless, skinless chicken breasts, 4 to 6 oz. each
1 tablespoon olive oil
salt and pepper
For the chicken:
1. Preheat the grill to medium-high.
2. Sprinkle the chicken with salt and pepper and drizzle with olive oil.
3. Place the chicken on the grill and cook until the juices run clear, about 6 to 8 minutes per side.
4. Place the chicken on a serving platter and let it rest for 3 minutes before serving.
Serving Size: 1 chicken breast
Spicy Turkey and Rice
Mix broth, basil, garlic powder, hot pepper sauce and tomatoes in medium saucepan. Over medium-high heat, heat to a boil. Stir in rice and reduce heat to low. Cover and cook 15 minutes. Stir in green beans and turkey. Cover and cook 5 minutes or until rice is done.
4 servings; 513 Calories; 4g Fat; 37g Protein; 44g Carbohydrate; 50mg Cholesterol; (aprox)580 mg Sodium
Chicken Tandoori
Preheat the broiler. Make shallow cuts in the chicken thighs with a sharp knife. Toss the chicken with the lemon juice and 1 1/2 teaspoons salt in a large bowl.
Pulse 2 tablespoons yogurt, the vegetable oil, onion, garlic, ginger, tomato paste, coriander, cumin, 11/2 teaspoons paprika and 1/2 teaspoon salt in a food processor to make a paste. Toss the chicken in the mixture and let marinate 15 minutes.
Place the chicken on a foil-lined broiler pan. Broil, turning once, until slightly charred and a thermometer inserted into the center registers 165 degrees F, 5 to 6 minutes per side.
Meanwhile, combine the remaining 1/2 cup yogurt and 1/4 teaspoon paprika, the cilantro and a pinch of salt in a bowl. Top the chicken with the yogurt sauce and serve with rice, if desired.
Per serving: Calories 237; Fat 9 g (Saturated 2 g); Cholesterol 115 mg; Sodium 1,266 mg; Carbohydrate 8 g; Fiber 2 g; Protein 30 g
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