Southern Style BBQ Chicken Breasts

From DietWatch

Prep time: 5 minutes; additional time required for marinating
Cooking Time: 1 hour

Ingredients

• 3/4 teaspoon black pepper
• 1-1/2 tablespoons packed brown sugar
• 1-1/2 teaspoons chili powder
• 3/4 teaspoons kosher salt
• 1 teaspoon oregano
• 6 chicken breasts on the bone
• 1/2 cup ketchup
• 1/3 cup apple cider vinegar
• 1 tablespoon brown sugar
• 1/4 teaspoon salt
• 1/8 teaspoon black pepper

Method

Mix all the dry spices in a one-gallon Ziplock bag. Clean the chicken of any large fat pads and place the breasts into the bag. Shake well to be sure all of the breasts are well coated. Refrigerate overnight, rotating the bag a few times to insure complete marination. Remove the chicken from the bag about 20-30 minutes before grilling. Place the chicken on the grill skin side down and cook over medium heat for 5 minutes. Turn the chicken over and brush well with the ketchup mixture. After 3-4 minutes turn the breasts over and brush again. Brush the chicken a final time before removing from the heat.

*Cooking times will vary according to the size of the breasts and the heat of the coals.

I usually cook an extra breast, on the large side, and cut into it after 10-12 minutes to check its doneness. Next day I mix it with any leftover pasta and a little balsamic vinegar for a quick and wonderful lunch.

Yield: 6 servings
Per serving (6 oz)*: Calories 332; Fat 6.5 g; Saturated fat 1.8 g; Cholesterol 148 mg; Sodium 740 mg; Carbohydrate 11 g; Fiber <1>

by Christine Leishman
DietWatch

* The nutritional analysis below is for the chicken served with the skin removed after cooking

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Mother's Day Dinner Recipe. Stuffed Chicken Breast

Chicken Breast Stuffed with Mushrooms & Peppers
by Christine Leishman
DietWatch

Prep time: 10 minutes; additional time required to cool filling
Cooking Time: 45 minutes
Preheat Oven: 375 F

Ingredients

• 6 boneless, skinless chicken breasts, approximately 4 ounces each
• 2 teaspoons olive oil
• 1 tablespoon roasted garlic paste*
• 2 shallots, roasted, peeled, and chopped
• 1 red pepper, roasted, peeled and julienned
• 3 cups sliced mushrooms
• 1/4 teaspoon salt
• 1 tablespoon fresh chopped oregano (or 1 teaspoon dried)
• 1/2 cup liquid egg substitute
• 1/4 cup lowfat milk
• 3 cups bread crumbs
• 2 tablespoons flour
• 2 tablespoons Parmesan cheese
• 1/2 teaspoon dried oregano
• 1/4 teaspoon salt
• 1/8 teaspoon black pepper

*Drizzle 1 teaspoon of olive oil over one whole head of garlic in a small pan. Place in a 350F oven for 35-40 minutes, cover with foil and remove from the oven. When the garlic is still warm but cool enough to handle, cut off the root end and squeeze the "melted" cloves into a small bowl. One head of garlic yields approximately 3 tablespoons of paste. It keeps for up to a week in the refrigerator. It is possible to roast the garlic without any oil but the garlic must be very fresh.

Method

Cut a pocket in the breast lengthwise making sure not to cut all the way through. Heat the oil in a large sauté pan and add the garlic paste, shallots and peppers. Cook over a low heat until the shallots are softened. Add the mushrooms and salt and cover the pan. Cook for 10 minutes until the juices are rendered. Turn the heat up and remove the lid. Cook until the pan is nearly dry. Turn off the heat and spread the filling onto a sheet pan to cool.

When cool enough to handle, fill the breasts with the mushroom mixture and secure with a toothpick. Whisk the egg and milk together until frothy and dip each breast into this mixture before rolling in the crumb mixture. Spray the breasts with oil from a mister and roast them in a 375F oven until the internal temperature of 160F is reached, approximately 35 minutes. It may be necessary to spray the breasts with a little more oil one time during the cooking process to insure even browning.

It is also possible to cook this dish stovetop by covering the breasts with a lid after flipping them halfway through the cooking process (approximately 15 minutes) to ensure they are cooked through by the time they are browned.

Yield: 6 servings
Per serving (8 oz): Calories 420; Fat 8.2 g; Saturated fat 1.9 g; Cholesterol 68 mg; Sodium 810 mg; Carbohydrate 47 g; Fiber 2.2 g; Sugars 3.8 g; Protein 39 g; Vitamin A 186 RE; Vitamin C 42 mg; Calcium 203 mg; Iron 5.3 mg. This recipe is 17% fat.

DietWatch

Chris Leishman began her cooking career at Greens Restaurant, the renowned vegetarian restaurant in San Francisco. Her interest in health and nutrition eventually led her to UCSF Medical Center where she was the Recipe Development Coordinator for both the patient and retail foodservice. She led cooking classes for the Outpatient Weight Management group, the Heart Disease Reversal Program, and Millberry Student Program. Her work for Dr. Dean Ornish's Heart Disease Reversal Program led to the publication of her cookbook Recipes From the Heart.

Salad Recipe for the Muscles

The Ultimate Muscle Meal. A Salad Recipe
by Mike Geary
Truth About Abs

Today, I just wanted to share with you my special muscle meal of the week, and it actually comes in the form of a salad.

I know the ladies will love this idea, but for all of you guys out there that think eating a salad makes you less of a man... Well, you haven't tried the ultimate "salad on roids" yet!

Keep in mind that this salad is not low in calories. It's not low in fat. It's not low in carbs.

And guess what...that's the whole point!

It's not low in anything, but it sure as hell is HIGH in everything under the sun that's good for your body... just about every vitamin, mineral, antioxidant, and phytonutrient on the planet! And that means your body will receive all the nutrition it needs to maintain optimal hormonal balance, function at it's highest capacity, keep your appetite satisfied for hours, and prevent any unwanted cravings.

Keep in mind that last point... when you fill your body with all of the nutrients it needs on a daily basis, you pretty much totally eliminate cravings! This happens because your body is satisfied and doesn't need to crave any more food, because it has all of the nutrients it needs.

I've experienced this myself. Years ago, I used to crave sweets ALL THE TIME. But now that I eat the balanced diet that I do these days, I can't say that I've had a craving in at least 5 years! No joke.

Alright, here's the recipe:

The Ultimate Muscle Salad

• approx 1 cup spinach leaves
• approx 1 cup mixed leaf lettuce
• shredded carrots
• 1/2 of a ripe avocado, diced
• 2 hard boiled eggs, diced (preferrably organic, cage free)
• 3 Tbsp chopped pecans
• 1/4 cup dried cranberries
• top with homemade dressing made of balsamic vinegar, extra virgin olive oil, and Udo's Choice Oil Blend (3/4 of total liquid should come from the vinegar)

Mix it all together and you've got one delicious and ridiculously nutritious salad. For an extra shot of antioxidants, wash it all down with some homemade iced green/white/oolong tea lightly sweetened with the natural sweetener Stevia or a little touch of raw honey.

Alright, now let's look at the approx macronutrient breakdown:

Prot: 23 g., Carbs: 46 g., Fiber: 12 g., Fat: 45 g., Calories: 640

Now before you throw your arms up in disgust and call me crazy for recommending such a high fat, high calorie meal, keep in mind to scale back the portion sizes for your own caloric goal. The portions above are simply the portions that I use considering that my maintenance caloric intake is around 3000 calories/day. If your maintenance is 2000 calories/day, then scale back the portions accordingly.

Also, I don't care about the high fat content of this meal... because every last gram of the fat in this meal is VERY healthy... from the pecans, the olive oil, the Udo's oil, the fresh avocado... and yes, even the fat from the eggs is good for you! All of this healthy fat makes it a very hunger-satisfying meal, causing you to eat less for the remainder of the day (that's right... no cravings later that night!).

How about the carbs? Well, out of a total of 46 grams, you've got approx 12 grams of fiber. That's a pretty good ratio. Also, the healthy fats and protein in this meal will slow down the carbohydrate digestion, giving you a healthy glycemic response and steady controlled blood sugar.

Alright, so you're probably also wondering why there isn't a larger amount of protein. After all, protein is all the rage with bodybuilders, right.

Well, actually 23 grams isn't too shabby, especially considering 14 grams of that comes from the highly bioavailable protein from the hard boiled eggs. Also consider that this meal has a whole lot of healthy fats, which increases the utilization of your protein. This happens because your body does not need to use your protein for energy, and can instead use it for muscle building & maintenance, and all of the other various functions that amino acids are needed for in the body.

Overall, with this meal, you've got a great mix of healthy fats, good fibrous carbs, quality protein, and a huge diversity of vitamins, minerals, antioxidants, and other trace nutrients.

If you enjoyed this idea today, feel free to fwd this link to your friends, family, and coworkers that might enjoy it.

If you liked this healthy lean-body meal idea, there are 84 other healthy and quick meal ideas in my popular Truth about Six Pack Abs Manual. If you don't already have a copy, check out some of the reader reviews right now.

I'll be back in touch soon. In the meantime...train hard, eat smart, have fun, and enjoy life!

Mike Geary
Certified Nutrition Specialist
Certified Personal Trainer
Founder - Truth About Abs