Rotisserie Chicken Enchiladas

If you are looking for meal ideas you MUST check out Jen-fits Playground!
She has a ton of free recipes and even more for members.

I love this recipe simply because it is super tasty, fast and inexpensive to make. Try it and let me know if you love this as much as I do :-D

*DON'T THROW AWAY THE CARCASS* Throw it in a crock pot and simmer for a few hours to make a useful stock fir future recipes or add veggies and quinoa to make a yummy soup.

Makes 5 servings (2 stuffed tortillas each)
Ingredients:

• 1 cup fat-free refried beans
• 2 cups green enchilada sauce
• 10 oz Rotisserie Chicken (Costco $4.99!)
• 1/4 cup fat-free cheddar cheese
• 1/4 cup fresh chopped Cilantro
• 1/2 cup nonfat Greek Yogurt (VOSKOS is my favorite)
• 1/2 red or white onion thinly sliced and sauteed
• Cumin spice
• 10 low-fat, low-calorie corn tortillas

Directions:
Remove chicken breast from Rotisserie Chicken and shred. Distribute chicken evenly among tortillas.
Grease (spray) a small casserole dish.

Saute sliced onion for 3-5 minutes until softened. Add enchilada sauce and heat through. Pour a little sauce in each tortilla. Add a tablespoon or so of refried beans to each tortilla. Sprinkle with fresh cilantro and Cumin spice. Roll tortillas and place (seam down) tightly in casserole dish.

Top with remaining enchilada sauce. Sprinkle with fat-free cheddar cheese.

Bake in oven at 350 for 20 minutes or until heated through (chicken is already cooked, so it shouldn’t take too long).

Serve with fat-free sour cream or with nonfat Greek Yogurt. We used Greek Yogurt to help increase protein.

Nutrition:
Calories 326
Calories from Fat 63.6
Total Fat 7.07g
Saturated Fat 1.67g
Cholesterol 38.16mg
Sodium 1160mg
Total Carbohydrate 40.23g
Dietary Fiber 4.42g
Sugars 2.73g
Protein 22.28g

Chocolate Protein Muffins

Chocolate Protein Muffins

 

These muffins are a great pre or post workout snack and taste great!!!

 

Dry Ingredients

• 1 1/4 cup whole grain oats
• 1 cup whole wheat flour
• 2 1/2 tbsp unsweetened cocoa powder
• 1tbsp cinnamon (or spice of your choice)
• 2 tbsp chocolate whey protein powder
• 1 tsp baking powder
• 1/2 tsp baking soda

Wet Ingredients

• 1 large egg
• 1 cup unsweetened applesauce
• ½ unsweetened almond milk or non-fat/skim milk
• 3 tbsp honey
• 2 tbsp olive oil
• 1/2 cup dried cranberries

Instructions

1. Preheat oven to 350°F.

2. Lightly spray a 12-cup muffin pan with oil and set aside.

3. In a large bowl, mix together dry ingredients.

4. In a medium bowl, whisk together wet ingredients.

5. Make a well in the center of the dry ingredients and pour in wet ingredients all at once, stirring just until all dry ingredients are moistened. Stir in cranberries.

6. Portion batter evenly into the prepared muffin cups. Bake 20 minutes or until tops spring back when lightly touched. Cool on a wire rack.

Nutrients per serving:
Calories: 182, Total Fats: 4 g, Saturated Fat: 1 g, Trans Fat: 0 g, Cholesterol: 20 mg, Sodium: 122 mg, Total Carbohydrates: 30 g, Dietary Fiber: 4 g, Sugar: 9 g, Protein:  8 g, Iron 2 mg

 OPTIONS: Instead of cranberries you can add raisins, dark chocolate chips, or almonds etc.  Get creative with them!

Chipotle Flank Steak Tacos With Pineapple Salsa

Healthy Steak Tacos

Craving Mexican food? There's no need to go out for a heavy, calorie-loaded Mexican dinner. Forgo the extra fat and calories, and instead create this delicious steak taco meal for your family. It combines savory and sweet flavors and can be prepared in less than 25 minutes!
 





Chipotle Flank Steak Tacos With Pineapple Salsa
Ingredients

• 12 soft whole-wheat or whole-grain tortillas
• 1 teaspoon extra-virgin olive oil
• 1 teaspoon chipotle chili powder plus 1 pinch, divided
• 1 teaspoon Kosher salt, divided
• 1 pound organic flank steak beef, trimmed of fat
• 1 organic pineapple, peeled, cored, and cut into 1/2-inch-thick rings
• 1 organic red bell pepper, finely diced
• 1/2 cup minced red onion
• 1/4 cup chopped fresh organic cilantro
• 2 tablespoons red wine vinegar

Preparation

1. Preheat grill to high. Stack tortillas and wrap in heavy-duty foil. Combine oil, 1 teaspoon chipotle powder, and 1/2 teaspoon salt in a small dish. Rub mixture into both sides of steak. Place the tortilla stack on the coolest part of the grill or upper warming rack, if possible, and heat, flipping once, until warmed through and very pliable.
2. Meanwhile, grill the steak for 4 to 6 minutes per side for medium, or until desired doneness. Grill pineapple rings until moderately charred, 1 to 2 minutes per side. Remove the tortillas, steak, and pineapple from the grill. Let the steak rest for at least 5 minutes before slicing very thinly crosswise into strips.
3. Meanwhile, dice the pineapple and transfer to a medium bowl. Add bell pepper, onion, cilantro, vinegar, the remaining pinch of chipotle powder, and the remaining 1/2 teaspoon salt; toss to combine. Serve the sliced steak in the warm tortillas with the pineapple salsa.

Makes 6 servings.

Easy Peasy Quick Dinner: Cornish Hens in the Crock Pot

I love my crock pot, especially during the winter months when the weather is cold and dreary. 
This is super simple and easy - prep it the night or morning before work and let the crock pot do the leg work.

Ingredients:

• Two frozen Cornish hens
• One can of gluten free chicken broth (or water or white wine)
• Salt
• Freshly ground black pepper
• Onions
• Garlic
• Thyme
• Basil
• Bay leaf
• Baby carrots
• Chili pepper
• Olive oil
• Arrowroot powder as a thickener (optional)

How to make it:

1. Set your crock-pot to low.
2. Pour in some olive oil and then add onions and garlic.
3. Sprinkle with salt, pepper, chili pepper, basil, and thyme.
4. Add the bay leaf.
5. Add frozen hens into crock-pot any way they will fit!
6. Pour in your chicken broth (plain water is also ok, or certain types of wine) and then add carrots.
7. Sprinkle liberally with all of your spices but leave out the garlic and bay leaf.
8. Adjust top to fit snugly and walk away for six hours.
9. Using a meat thermometer, test for doneness. I found ours to be done at six hours, but kept on cooking for seven. It's almost easier to use clean fingers to tear the meat off of the bones versus the traditional fork and knife.

Serving - 1/2 a Hen

	Calories	340
	Fat	25 g
	Saturated Fat	7 g
	Carbohydrates	0 g
	Cholesterol	170mg
	Protein	29 g

Quick, Easy, Delicious Beef Stew

Ingredients:

• 3 pounds beef or buffalo
• 3 medium onions, chopped
• 1 pound parsnips, sliced
• 2-3 carrots, sliced
• turnips, chopped
• rutabaga, chopped
• 6 Tablespoons olive oil
• 1 bundle kale
• 1-2 red and/or green sweet bell peppers
• 1 large can crushed tomatoes
• 1 large can diced tomatoes
• 2 cups broth
• sea salt
• red pepper flakes
• fresh ground black peppercorns

How to make it:

1. Brown beef well on all sides in heated oil over medium-high heat in large non-stick skillet. Place beef on top of vegetables in slow cooker.
2. Add broth, pepper, flakes, salt to skillet and combine well with pan drippings. Pour mixture over beef and vegetables. 
3. Cook, covered, on HIGH setting for 4 hours* or until the beef reaches internal temperature of 165°F (74°C) and is fork-tender. 

* Or on LOW setting for 7 to 8 hours.  

Nutritional Info
Per serving:	-
cal	220
fat	7 g
sat. fat	2 g
chol	35 mg
sodium	250 mg
potassium	770 mg
carb	18 g
fibre	2 g
pro	19 g
% RDI:	-
calcium	4 %

Yummy Protein Smoothie

Whey Protein Smoothie: 

When you’re in a rush you can make this smoothie the night before, or quickly in the morning. The key thing is to use a single-serve blender unit, like a Magic Bullet, so you don’t have to worry about cleaning a huge, messy blender when you’re done. 
 
Combine the following: 
1 Cup Unsweetened Vanilla Almond or Rice Milk, 
1 scoop  Vanilla Protein, 
1 Tbsp Ground Flax, 
1/3 Cup frozen unsweetened Mixed Berries, 
½ Cup raw Spinach (trust me it still tastes awesome! Try it!)
1 Tbsp Natural Peanut Butter.

Eggs with Avocado and Salsa

Scrambled Eggs with Avocado and Salsa: 

Scrambled eggs really aren’t that hard or time-consuming to make. People think you have to mix the eggs ahead of time, but you can just quickly stir them a few times while cooking and they’ll become scrambled! 
 
Mixing two Omega-3 Eggs with ½ cup Egg Whites and adding Spinach. Then, top with slices of avocado and fresh salsa.

High-Fiber Protein Pancake

A a balanced breakfast gives you energy for the rest of the day, but it helps you eat less and feel less hungry as the day goes on. It’ll prevent you from digging into the cookie jar when you get home from work, and will allow you to have a great workout at noon.

High-Fiber Protein Pancake: Most people think of butter and syrup when they picture a pancake, but this is different. Instead, mix up the following ingredients and cook them the night before so you have this healthy pancake in the morning. 
 
Just warm quickly on the stove or toaster oven and top with your favorite nut butter:

Ingredients:
•    1/2 Cup Egg Whites
•    1 scoop Vanilla Protein powder
•    1/3 Cup dry Old-fashioned Oatmeal
•    1 tsp Ground Flax Seeds
•    1/8 tsp. Baking Powder
•    Sprinkle of Cinnamon
•    Olive Oil cooking spray

Directions:  Spray a nonstick pan with cooking spray and place on medium heat to preheat pan.  Meanwhile, combine the egg whites and protein powder in a mixing bowl, stirring with a fork or whisk until well-blended.  

Add oatmeal, flax, baking powder and cinnamon and mix vigorously for about a minute.  Check pan’s temperature by dropping a tiny amount of water on it. 


If the water bubbles/sizzles immediately, the pan is ready.  Using a large spoon or small ladle, spoon a small amount of the batter into the pan, gently spreading it to a pancake shape if it’s too thick to do this on its own.  Cook on one side until bubbles begin to appear and burst on the top of the batter.  Using a spatula, carefully flip over and cook for roughly the same amount of time. Repeat until batter is gone.

Holiday Oatmeal

Baked Cranberry Oatmeal

Makes 1 serving

Ingredients:

* 1/2 cup old-fashioned oats
* 1/8 teaspoons ground cinnamon
* 1/8 teaspoons baking powder
* sprinkling of salt
* 1/2 cup water
* 1/2 cup nonfat milk/rice milk/soy milk/almond milk
* 2 Tbsp  liquid egg whites
* 1/2 teaspoons vanilla extract
* 2 Tbsp dried cranberries
* sprinkling of brown sugar

I like to add a scoop of protein powder to my oatmeal - I do not eat red meat or pork which means I need to get my protein intake elsewhere.

Directions:

Preheat oven to 350 degrees.

Spray small bread loaf pan or other oven safe single serve dish.

Mix all above ingredients except brown sugar.

Pour into pan. Sprinkle pinch of brown sugar on top for sweetness.

Bake for 30-35 minutes.

Nutrition:

Calories 241
Total Fat 4.5g
Sodium 140.57mg
Total Carbohydrate 42.4g
Dietary Fiber 5.78g
Sugars 10.75g
Protein 8.84g before protein powder

Protein Packed Pancakes

Protein Packed Pancakes

from Oxygen Magazine

Makes 1 Serving (3 pancakes)

Ingredients:

Olive oil spray
1/8 c low-fat cottage cheese
1/4 c egg whites
1 1/2 scoops chocolate protein powder
1 medium banana, sliced
1 T sugar-free maple syrup

Spray a pan with oil and set on medium heat.

In a bowl combine cottage cheese, egg whites, and protein powder. Use a hand-held blender to mix completely.

Pour batter into pan. Cook each side for about 2 minutes or until pancake is golden.

Top with banana slices and syrup.

This would also be good with strawberries! Or perhaps substitute the chocolate protein powder for vanilla and then top with fresh blueberries. Lots of options!

Nutrition:

Calories: 330
Fats: 3g
Sodium: 720 mg
Carbs: 33g
Fiber: 4g
Sugars: 16g
Protein: 46g

Thanksgiving Dinner Alternative: Quinoa instead of Stuffing

Get Stuffed With Unstuffing 

 1 cup quinoa (or whole grain of choice)
2 cups water
1/2 onion, coarsely chopped
2 cups broccoli, coarsely chopped
two large handfuls baby spinach
2 cloves garlic, minced
1/2 cup raw pumpkin seeds, or nut/seed of choice
1/4 cup dried cranberries
2 Tbs honey
2 Tbs olive oil
sea salt and pepper to taste

• Using a fine mesh sieve, thoroughly rinse whole grains until water runs clear. Place in pot
• Add water, chopped onion and garlic.
• Cover pot, bring to a boil and then reduce to a low simmer for 10 minutes.
• Add chopped broccoli on top of simmer grains and cook for another 10 minutes.
• While cooking, lightly toast pumpkin seeds on low to medium heat in a dry pan. Remove once they become fragrant but not too browned.
• Once all water has been absorbed, turn off stove, add spinach and cover. This will allow spinach to steam without getting overcooked.
• Stir in olive oil and honey
• Add in cranberries, sea salt and pepper
• Serve warm or at room temperature

Baked Yam and Cranberry Chicken Salad

Baked Yam and Cranberry Chicken Salad

Makes 1 salad

This is a great pre-workout meal. 
There is enough carbs to give you the fuel to push threw your workout yet calorie friendly. The fibre will keep you satisfied but not overly full that you feel as thou there is a lump of coal in your tummy!

Ingredients:

3 cups chopped romaine lettuce
1/4 cup diced celery
1/4 cup sliced red pepper
1/4 cup sliced green pepper
1/4 cup sliced red onion
3/4 cup cubed baked butternut squash
4 oz cooked and cubed chicken breast
2 tablespoons Craisins
2 tablespoons Maple Grove Farms Cranberry Balsamic Vinegar Dressing

Directions:

First, cube entire squash and toss with balsamic vinegar, a little agave, and chili powder. Bake in a 425 oven for 15 minutes. Turn. Bake another 15 minutes. Remove from oven to cool.

Chop romaine, celery, and peppers. Place romaine and celery in a bowl.

Saute sliced red onions and green and red peppers in pan for 5-10 minutes. Add to salad bowl. Top with 3/4 cup squash, cranberries, and cooked chicken.

Drizzle with cranberry dressing.

Nutrition:

Calories 407
Calories from Fat 14.4
Total Fat 1.6g
Saturated Fat 0g
Cholesterol 70mg
Sodium 343.07mg
Total Carbohydrate 71.42g
Dietary Fiber 14.2g
Sugars 30.17g
Protein 38.05g

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Coconut Curry Salmon with Quinoa

Post-exercise high protein

Coconut Curry Salmon with Quinoa
Serves four

4 salmon fillets

2 Tbsp vegetable oil

Salt and pepper

1 can light coconut milk

1 tsp mild or hot curry paste, according to taste

2 tsp lime juice

2 tsp brown sugar

2 tsp soy sauce

1 cup chopped mango

3/4 cup chopped cilantro

1 cup quinoa

Brush salmon fillets with oil; sprinkle with salt and pepper and bake at 375 F for about 15
minutes, until cooked through.

In a saucepan, combine coconut milk, curry, lime juice, brown sugar and soy sauce. Bring to a
boil and simmer until thickened. In saucepan, cook quinoa according to package directions.

Add cilantro to milk mixture. Place cooked salmon over quinoa and pour coconut milk over. Top
with chopped mango.

Per serving: 519 kcal, 41 g carbohydrate, 23 g fat, 12 g saturated fat, 53 mg cholesterol, 38 g
protein, 4 g fibre, 7 g sugar, 1.1 g omega-6 fatty acids, 0.4 g omega-3 fatty acids, vitamin C 27%,

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Black Bean Soup

Mexican Black Bean Soup with Lime and Cilantro
 
2 teaspoons olive oil
2 medium onions, chopped
4 medium garlic cloves, minced
1 small jalapeno chile, stemmed and minced (don't use the seeds)
1 tablespoon ground cumin
1 tablespoon chili powder
Salt
12-ounce bottle beer
(3) 15-ounce cans black beans*, drained and rinsed
2 tablespoons lime juice
Low fat yogurt
4 teaspoons minced fresh cilantro leaves

1. Heat oil in large saucepan. Add onions and sauté over medium heat until translucent, about 5 minutes. Stir in garlic and jalapeno and cook until garlic is golden, about 1 minute. Add a sprinkle of water if needed to keep from sticking.
 
2. Add cumin, chili powder, and salt to taste and cook, stirring frequently, until spices are fragrant, about 1 minute.
 
3. Pour beer and 1 cup water into pot. Bring mixture to a boil and simmer until alcohol aroma fades, about 3 minutes.
 
4. Add beans and bring mixture back to a boil.
 
5. Remove 2 cups of beans from pan and puree in a blender. Return to pan.
 
6. Stir in lime juice and salt to taste. Reheat if necessary.
 
7. Serve soup in bowls, swirl with yogurt, and sprinkle with cilantro.

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1.03.01

DIY Protein Bars

Makes 5 Bars
*remember these are meant as meal replacements not snacks*

Ingredients
- 8 scoops chocolate (or Vanilla) protein powder

- 1 cup oatmeal

- 1/3 cup natural peanut butter

- 3 tbsp honey

- 1/2 cup 1% milk (or water)

- 3 tbsp crushed Almonds (or peanuts)

Directions
1. Mix together the protein powder, oatmeal, peanut butter, honey and milk.

2. Form into 5 bars and then roll in the crushed peanuts to finish.

3. Place in the fridge for about 30-45 mins or until solid

Nutritional Facts
(Per Serving – 1 Bar)
Calories: 452

Protein: 50g

Carbohydrates: 36g

Fat: 12g

STRONG AND LEAN: Tuna Melt

Tuna Melt
Makes 2 Servings

Ingredients
    16oz. can tuna, drained
    1 egg white, beaten
    2 tablespoon of oatmeal
    2 tablespoon of onion, diced (or 1/4 teaspoon of onion powder)
    1/4 teaspoon garlic powder
    salt & pepper

Directions
1. Mix all ingredients together in a small bowl
2. Heat a small non-stick frying pan over medium heat and spray with non-stick cooking spray
3. Make two small patties and cook until both sides are brown

Nutritional Facts (Per Serving)
    Calories: 144
    Protein: 25g
    Carbohydrates: 4g
    Fat:2g

STRONG AND LEAN: Beef and Broccoli Stir Fry

Beef and Broccoli Stir Fry
Makes 1 Serving

Ingredients
    1 teaspoon olive oil
    3 cups broccoli
    2 thinly sliced carrot
    1 onion, cut into wedges
    6 oz. sirloin steak cut into strips
    3 tbsp low sodium chicken or beef broth
    1 tbsp reduced sodium soy sauce
    1 teaspoon whole wheat flour
    1/2 teaspoon Splenda

Directions

1.Heat olive oil in a large skillet and add the prepared vegetables.
2.Cook, stirring until veggies are crisp tender and onions are browned. Put aside.
3.Stir in the beef strips, cook until desired doneness.
4.In a small bowl, combine the remaining ingredients, stirring to dissolve the flour; add to the beef mixture and cook stirring constantly until sauce thicken.


Nutritional Facts (Per Serving)
    Calories: 554
    Protein: 58g
    Carbohydrates: 38g
    Fat: 19g

Dijon Salmon with Dill Cream Sauce

Dijon Salmon with Dill Cream Sauce
Serves 4

This is a low-fat, low-calorie, heart-healthy dish that is good for your entire family. A delightful fish entrée with mouth-watering flavor, tastes great with asparagus or steamed broccoli.

Ingredients:
1 cup fat-free sour cream
2 tsp dried dill
3 Tbsp scallions, finely chopped
2 Tbsp Dijon mustard
2 Tbsp lemon juice
1 ½ lb salmon filet with skin, cut in center
½ tsp garlic powder
½ tsp black pepper
Fat-free cooking spray, as needed



Preparation:
• Whisk sour cream, dill, scallions, lemon juice, and Dijon mustard together in large bowl until well blended.
• Preheat oven to 400º F; and spray baking sheet with nonstick fat-free cooking spray.
• Place salmon, skin side down on baking sheet.
• Sprinkle with garlic powder and pepper, then spread with sauce made in Step 1.
• Bake salmon until opaque in center, or about 20 minutes. For best taste, do not over bake.


Per Serving: Saturated Fat: 2g, Protein: 27g, Sodium: 229 mg, Total Fat: 7g, Carbs: 5g, Fiber: less than one gram,
Cholesterol: 76mg,
Potassium: 703g. Calories: 190.

How to Select Salmon, Fish and Seafood

The lovely pink-hued salmon can be served in a variety of ways and is always a favorite among fish lovers and enjoyed even by those who are not always fond of fish. It’s delicious and nutritious with omega 3 fatty acids. The season for the different species of salmon ranges from early summer to late fall, however, with increased production of farm-raised salmon this healthy fish can be found fresh in local supermarkets year round.

The salmon flesh ranges in color from pink to red to orange with some varieties richer in important omega 3 fatty acids than others. Two examples of salmon, chinook and sockeye are fattier fish than pink and chum and contain great amounts of healthy omega 3 fatty acids.

Just two servings of Omega-3-rich fish per week can lower triglycerides. Triglycerides are a form in which fat is carried in your bloodstream. In normal amounts, triglycerides are important for good health because they serve as a major source of energy. High levels of triglycerides, however, are associated with high total cholesterol, high LDL (bad) cholesterol and low HDL (good) cholesterol), and therefore, with an increased risk of cardiovascular disease.

Salmon is sold in many different forms. Fresh salmon is available as a whole fish or in steak or fillet form. Salmon is also available frozen, canned, dried or smoked. Whenever possible, choose wild rather than farm raised salmon.

Sockeye salmon are an exceptionally rich source of vitamin D: a 4-ounce serving of baked or broiled sockeye salmon provides 739.37 IU of vitamin D. The same 4-ounce serving of chinook salmon, another excellent source of vitamin D, supplies 411 IU.

Fresh whole salmon and other whole fish should be displayed buried in ice, while fillets and steaks should be placed on top of the ice. Smell is a good indicator of freshness. Once the fishmonger wraps and hands you the fish that you have selected, smell it through the paper wrapping and return it if it does not smell right.

Smoked salmon should not have dry or brown edges. In addition, avoid smoked salmon that is very shiny or is leaking moisture as it is probably not too fresh.

When storing all types of seafood, including salmon, it is important to keep it cold since fish is very sensitive to temperature. Therefore, after purchasing salmon or other fish, make sure to return it to a refrigerator as soon as possible. If the fish is going to accompany you during a day full of errands, keep a cooler in the car where you can place the salmon to make sure it stays cold and does not spoil. Out ice or a couple of those plastic blue ice and freeze the night before.

The temperature of most household refrigerators is slightly warmer than ideal for storing fish. So, in order to ensure maximum freshness and quality, it is important to use special storage methods to create the best temperature for holding the fish. One of the easiest ways to do this is to place salmon, which has been well wrapped, in a baking dish filled with ice. The baking dish and fish should then be placed on the bottom shelf of the refrigerator, which is its coolest area. Replenish ice one or two times per day.

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Roast Beef Panini

Panini Style Roast Beef Sandwich with Creamy Dijon, Tomato and Avocado
Serves 2

 Ingredients:
4 slices low-calorie multigrain bread
4 oz thin deli sliced lean roast beef
1 beefsteak tomato
½ avocado, sliced
¼ cup baby arugula
1 tsp Dijon mustard
¼ tsp extra virgin olive oil




Preparation:
• Top 1 slice of bread with roast beef, tomato, avocado and arugula. Spread remaining slice with mustard and lay face down on arugula.
• Heat nonstick grill pan over medium heat until hot. Brush sides of sandwich lightly with oil and place in pan. Set a skillet with a heavy-bottom, on top of sandwich and cook 1 to 2 minutes per side. Should be warm in center.


Per Serving: Saturated Fat: 2g, Protein: 17g, Sodium: 639mg, Total Fat: 12g, Carbs: 25g, Fiber: 4g,
Cholesterol: 30mg. Calories: 251.

Grilled Zingy Lemon Chicken
Serves 4


The ingredients are simple but the flavor is delightful. This is a Low-fat recipe, and the zingy salsa keeps the chicken moist and tender. This meal requires cooking on the grill, so if you don’t like to stand over a grill, you might get someone else in the family to actually cook the chicken on the grill while you prepare the other accompaniments.

Ingredients:
4 boneless chicken breast halves
1 cup salsa or picante sauce (from scratch or store bought)
2 tablespoons vegetable oil
1 small lemon
2 cloves garlic, finely minced
1/2 teaspoon dried leaf oregano, crumbled
1/4 teaspoon salt
1/4 teaspoon chili powder

Preparation:
• Flatten chicken breasts by placing each chicken breast between sheets of plastic wrap or food storage bags and pound gently with the flat side of a meat mallet until the meat is about 1/4-inch thick.
• Cut each flattened chicken breast into strips about 1-inch in width. Place chicken strips in a glass baking dish or nonreactive shallow container.
• Combine remaining ingredients; pour over chicken. Cover and chill chicken in marinade for 1 to 2 hours.
• Thread chicken onto metal skewers or well-soaked wooden skewers.
• Grill over hot coals or on gas grill for 6 to 8 minutes, turning a few times and basting with remaining marinade. Serve with additional salsa, if desired.

Saturated Fat: 3.3g, Protein: 30.5g Sodium: 274mg, Total Fat: 15.2g, Carbs: 6.5g, Cholesterol: 82mg. Calories: 285



How to Select the Best Chicken for Healthy Cooking
When selecting whole chickens, look for ones that are solid and plump with a rounded breast. Whether purchasing a whole chicken or chicken parts, the chicken should feel pliable when gently pressed, and it should not have an odor. Do not buy chicken if the past the expiration date.

The color of the chicken’s skin, white or yellow, does not have matter in terms of nutrition. Regardless of color, the skin should be opaque and not spotted.

If purchasing frozen chicken, buy only chicken that is frozen solid and does not have any ice deposits or freezer burn. Additionally, avoid frozen chicken that has frozen liquid in the package as this may indicate that it has been defrosted and refrozen.

If possible, purchase chicken that has been organically raised or that is “free-range” since these methods of poultry raising produce chickens that are both tastier and better for your health. Organically grown chickens have been fed an organically grown diet and have been raised without the use of hormones or antibiotics. Free-range chickens are allowed access to the outdoors as opposed to being confined to the henhouse.

Instead of buying skinned chicken from the store, purchase your chicken with the skin intact. Cook chicken with the skin on to keep it moist and not have to add oil or butter. Remove the skin from the chicken breasts after cooking.

Store chicken in the coldest area of your refrigerator. If the store packaging is intact and secure, go ahead and store it in the original packaging since this will reduce the amount of handling. But, if the package has been open or torn and you think the chicken liquids will leak, rewrap it securely before storing. This is very important to make sure that the chicken does not contaminate other foods in the refrigerator. Refrigerated raw chicken can keep for two to three days.

To freeze chicken, remove it from its packaging, wash it and then pat it dry. Then wrap it with either aluminum foil or freezer paper, wrap all pieces as tightly as possible so as not to allow any air to get in. Once the raw chicken is wrapped well as described, frozen chicken can keep for about one year.

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