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Chicken on an indoor electric grill!!
J-dub
MuscleHead
- Feb 16, 2013
- 1,171
- 178
The best way to marinate chicken, is too put it in a Ziploc Bag with the marinade and let marinate in the fridge for 12 hours or overnight.
Tabasco: Tabasco Sauce, Garlic Powder, Onion Powder, and Black Pepper Italian: Rosemary, Basil, Tarragon, stewed Tomatoes
Lemon-pepper: Lemon Juice and Black Pepper
Lemon-Dill: Lemon Juice, Dill and Black Pepper
Vinaigrette: Balsamic vinegar and Dijon Mustard
Spicy Tex Mex: Salsa and Chili Powder
Garlic & pepper: Garlic Powder, minced Garlic and Black Pepper Lemon & Rosemary: Lemon juice, Rosemary, Garlic Powder
Honey BBQ: Low-Carb Ketchup, Honey, Worcestershire Sauce, Lemon Juice, Hot Sauce
Orange Ginger: Orange Juice, Red Wine Vinegar, Ginger, Orange Zest, Salt, Pepper
Honey Mustard: Dijon Mustard, White Wine Vinegar, Soy Sauce, Honey, Garlic
Korean: Soy Sauce, Water, Stevia, Lemon Juice, Onion Powder, Ginger, Red Pepper Flakes, Garlic, Chili
Teriyaki: Soy Sauce, Sherry, Stevia, Mustard Powder, Ginger, Garlic Worcester-Lemon: Lemon Juice, Olive Oil, Worcestershire Sauce,
Salt, Thyme, Garlic, Paprika
Jalapeno-Lime: Orange Juice, Lime Juice, Honey, Cumin, Salt, Garlic, Chopped Jalapeno Peppers
Tabasco: Tabasco Sauce, Garlic Powder, Onion Powder, and Black Pepper Italian: Rosemary, Basil, Tarragon, stewed Tomatoes
Lemon-pepper: Lemon Juice and Black Pepper
Lemon-Dill: Lemon Juice, Dill and Black Pepper
Vinaigrette: Balsamic vinegar and Dijon Mustard
Spicy Tex Mex: Salsa and Chili Powder
Garlic & pepper: Garlic Powder, minced Garlic and Black Pepper Lemon & Rosemary: Lemon juice, Rosemary, Garlic Powder
Honey BBQ: Low-Carb Ketchup, Honey, Worcestershire Sauce, Lemon Juice, Hot Sauce
Orange Ginger: Orange Juice, Red Wine Vinegar, Ginger, Orange Zest, Salt, Pepper
Honey Mustard: Dijon Mustard, White Wine Vinegar, Soy Sauce, Honey, Garlic
Korean: Soy Sauce, Water, Stevia, Lemon Juice, Onion Powder, Ginger, Red Pepper Flakes, Garlic, Chili
Teriyaki: Soy Sauce, Sherry, Stevia, Mustard Powder, Ginger, Garlic Worcester-Lemon: Lemon Juice, Olive Oil, Worcestershire Sauce,
Salt, Thyme, Garlic, Paprika
Jalapeno-Lime: Orange Juice, Lime Juice, Honey, Cumin, Salt, Garlic, Chopped Jalapeno Peppers
J-dub
MuscleHead
- Feb 16, 2013
- 1,171
- 178
GRILLED TEX MEX CHICKEN
Makes 4 servings
Ingredients:
• 4 chicken breasts (boneless, 6oz each)
• 1 cup salsa
• 1⁄3 cup low-fat cheddar
• 1 tbsp olive oil
• 1 tsp garlic
• 1 tsp chili powder
• 1 tsp basil
• 1 tsp oregano
• 1 diced green bell pepper
• 1 diced red bell pepper
• 1 tsp lime juice
• Salt and pepper
Directions
1. In a bowl, mix the salsa, olive oil, garlic, chili powder, basil, oregano, lime juice
2. Cut up chicken. Place the chicken and diced peppers in the mixture, cover and marinate in the refrigerator 8 hours or overnight
3. Place chicken mixture in aluminum foil, create pocket, add some of the marinade to keep moist and cook for approximately 30 minutes at 350°F.
4. Sprinkle with cheddar cheese before serving
Calories 266 Protein 44g Carbohydrates 4g Fats 10g
CARRIBEAN CHICKEN STIR FRY
Makes 4 servings
Ingredients:
• 4 cooked, cubed chicken breast (6oz each)
• 1 green onion (scallion), minced
• 1 red pepper, cut in wedges
• 1 tbsp soy sauce
• 1 tsp ginger
• 1 tsp garlic
• 1⁄2 tsp paprika
• 1⁄2 tsp turmeric
• 1⁄4 tsp cayenne pepper
• 1⁄3 cup orange juice
• 1 cup black beans (drained)
• Salt and pepper
Directions
1. Cook chicken separately.
2. Mix orange juice, soy sauce, ginger, paprika, turmeric, cayenne pepper, salt and
pepper in a small bowl; set aside.
3. Heat wok or large skillet over high heat. Coat with cooking spray.
4. Add red pepper, garlic and scallion and stir-fry for 1 minute.
5. Add chicken, black beans and rice and stir fry for approximately 1 minute. Add orange juice mixture to the wok and stir until thickened.
(I serve over brown rice)
Calories 246 Protein 47g Carbohydrates 10g Fats 2g
SWEET PEPPER CHICKEN STIR FRY
Makes 4 servings
Ingredients:
• 4 chicken breast (6oz each), cut in cubes
• 1 lemon, sliced
• 1 tomato, chopped
• 1 tsp garlic
• 1⁄2 cup onion, chopped
• 1⁄4 cup fresh parsley, chopped
• 1 tbsp fresh (or dried) oregano
• 1⁄4 cup low-sodium chicken broth
• 1 sweet green pepper, cut in wedges
• 1 sweet red pepper, cut in wedges
• 1 sweet orange pepper, cut in wedges
• Salt and pepper
Directions
1. Cook chicken separately.
2. Heat wok or large skillet over high heat. Coat with cooking spray.
3. Add red, green and orange pepper, garlic, tomato, lemon and onion, stir-fry for 1 minute.
4. Add chicken, parsley and oregano, stir fry for another minute
5. Add chicken broth. Stir until sauce thickens.
Calories 214 Protein 41g Carbohydrates 8g Fats 2g
Makes 4 servings
Ingredients:
• 4 chicken breasts (boneless, 6oz each)
• 1 cup salsa
• 1⁄3 cup low-fat cheddar
• 1 tbsp olive oil
• 1 tsp garlic
• 1 tsp chili powder
• 1 tsp basil
• 1 tsp oregano
• 1 diced green bell pepper
• 1 diced red bell pepper
• 1 tsp lime juice
• Salt and pepper
Directions
1. In a bowl, mix the salsa, olive oil, garlic, chili powder, basil, oregano, lime juice
2. Cut up chicken. Place the chicken and diced peppers in the mixture, cover and marinate in the refrigerator 8 hours or overnight
3. Place chicken mixture in aluminum foil, create pocket, add some of the marinade to keep moist and cook for approximately 30 minutes at 350°F.
4. Sprinkle with cheddar cheese before serving
Calories 266 Protein 44g Carbohydrates 4g Fats 10g
CARRIBEAN CHICKEN STIR FRY
Makes 4 servings
Ingredients:
• 4 cooked, cubed chicken breast (6oz each)
• 1 green onion (scallion), minced
• 1 red pepper, cut in wedges
• 1 tbsp soy sauce
• 1 tsp ginger
• 1 tsp garlic
• 1⁄2 tsp paprika
• 1⁄2 tsp turmeric
• 1⁄4 tsp cayenne pepper
• 1⁄3 cup orange juice
• 1 cup black beans (drained)
• Salt and pepper
Directions
1. Cook chicken separately.
2. Mix orange juice, soy sauce, ginger, paprika, turmeric, cayenne pepper, salt and
pepper in a small bowl; set aside.
3. Heat wok or large skillet over high heat. Coat with cooking spray.
4. Add red pepper, garlic and scallion and stir-fry for 1 minute.
5. Add chicken, black beans and rice and stir fry for approximately 1 minute. Add orange juice mixture to the wok and stir until thickened.
(I serve over brown rice)
Calories 246 Protein 47g Carbohydrates 10g Fats 2g
SWEET PEPPER CHICKEN STIR FRY
Makes 4 servings
Ingredients:
• 4 chicken breast (6oz each), cut in cubes
• 1 lemon, sliced
• 1 tomato, chopped
• 1 tsp garlic
• 1⁄2 cup onion, chopped
• 1⁄4 cup fresh parsley, chopped
• 1 tbsp fresh (or dried) oregano
• 1⁄4 cup low-sodium chicken broth
• 1 sweet green pepper, cut in wedges
• 1 sweet red pepper, cut in wedges
• 1 sweet orange pepper, cut in wedges
• Salt and pepper
Directions
1. Cook chicken separately.
2. Heat wok or large skillet over high heat. Coat with cooking spray.
3. Add red, green and orange pepper, garlic, tomato, lemon and onion, stir-fry for 1 minute.
4. Add chicken, parsley and oregano, stir fry for another minute
5. Add chicken broth. Stir until sauce thickens.
Calories 214 Protein 41g Carbohydrates 8g Fats 2g
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