1 SALAD Place 453g boneless, skinless chicken breast in a zip-top bag. Add 1⁄4 cup orange juice, 1⁄4 cup balsamic vinegar, 2 tbsp olive oil, 1 tbsp Dijon, 1 tsp salt-free garlic-and-herb seasoning, and 1 tsp chopped garlic. Marinate up to 24 hours, then grill. Slice chicken and use to top a salad with mixed greens, veggies, and whole grains such as quinoa.
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2 TACOS Shred the meat of a skinless rotisserie chicken. Mix meat with desired amount of hot sauce and salt-free taco seasoning. Heat in a skillet. Add chicken to whole-grain tortillas. Top with fresh salsa, reduced-fat cheese, a dollop of plain Greek yogurt, and veggies. Serve with lime wedges.
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3 SANDWICH Start with sliced chicken breast. Layer chicken on top of toasted whole-grain bread. Add avocado, mustard, cheese, lettuce, cucumbers, and tomato.
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5BURGER Mix 453g ground chicken breast, 1 chopped red pepper, ½ diced onion, 270g chopped spinach, 45g whole-wheat breadcrumbs, 1 egg, 1 tbsp salt-free garlic-and-herb seasoning, and 1 tsp minced garlic. Form into 4 patties and grill until cooked. Wrap in lettuce leaves.
PRIME POULTRY Opt for skinless chicken breast. It’ s the leanest part of the chicken, containing the least fat and saturated fat.
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CLOCKWISE FROM TOP LEFT: VIRGINIE GOSSELIN / OFFSET; BRIAN MACDONALD / GETTY IMAGES; KIP DAWKINS / GETTY IMAGES; DAVE KING / GETTY IMAGES; ALAMY; SHAIITH / GETTY IMAGES |
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FEBRUARY 2018 | FLEX 63 |