FOOD & SUPPS
1 FOOD, 5 WAYS
BY JENNA WERNER, R.D.
4
PARMESAN
THE FOOD:
CHICKEN
Dunk boneless, skinless
chicken breast halves in egg
whites, then in whole-wheat
panko breadcrumbs with
garlic powder and Parmesan.
Bake on greased dish for
20 minutes in 400°F oven.
Top each breast with
2 tbsp marinara, 1 thin slice
mozzarella, and chopped
basil leaves. Bake again for
10 to 15 minutes. Serve over
bean-based pasta.
5
BURGER
1 2 3
Place 1 lb boneless, skinless
chicken breast in a zip-top
bag. Add ¼ cup orange juice,
¼ 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. 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. Start with sliced chicken
breast. (At the deli counter,
choose the unflavored,
oven-roasted, lower-sodium
option.) Layer chicken on
top of toasted whole-grain
bread. Add avocado,
mustard, cheese, lettuce,
cucumbers, and tomato.
SALAD
ABOUT THE R.D.:
66
FLEX | JANUARY ’18
TACOS
SANDWICH
Mix 1 lb ground chicken
breast, 1 chopped red bell
pepper, ½ diced onion,
2 cups chopped spinach,
½ cup whole-wheat panko
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.
BRIAN
AL
WITH MORE THAN 40 GRAMS OF PROTEIN
PER 6 OUNCES, THIS BIRD IS A LEAN AND
VERSATILE MUSCLE BUILDER.