These have been taken from Women's Health Magazine, June 2008 issue. For the most part I only picked out the variations I felt were the cleanest or could be easily adapted to be cleaner, but there are lots of delicious versions in the magazine.
BAKED: Preheat oven to 350F, cover with sauce, rub with spices or stuff it with any of the following, then bake uncovered for 20-25 minutes:
Sauces:
- Fiesta: 1/3 c salsa
- Italian: 2 Tbsp marinara sauce, 2 Tbsp water
- Texas: 2 Tbsp bbq sauce, 2 Tbsp water
- Honey Mustard: 2 Tbsp dijon (I use whole grain), 2 Tbsp honey, 1 tsp olive oil
- 3 Tbsp chicken broth, 1 Tbsp mustard, 1 clove garlic (crushed)
- 2 tbsp pesto, 2 tbsp reduced sodium chicken broth
- 2 tbsp reduced soy sauce (I use lite tamari), 1/4 c crushed pineapple with juice
-3 Tbsp chicken broth, 2 tbsp light coconut milk, 1/4 tsp curry powder
- 1/3 c chicken broth, 1 Tbsp maple syrup, 1 Tbsp apple juice
- 3 Tbsp red wine vinegar, 1 Tbsp bbq sauce, 1 clove garlic (crushed)
- 2 Tbsp hot sauce, 2 Tbsp worcestershire sauce, 1/4 tsp chili powder
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Rubbed Spices (rub spices evenly over chicken breast then spray with cooking spray):
- 1/4 tsp ea: garlic, chili powder, black pepper & oregano, salt to taste
- 1/4 tsp ea: black pepper, chili powder, red pepper flakes, cumin and hot sauce
- 1/4 tsp ea: dried basil, rosemary and thyme, salt & pepper to taste
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Crusted Crack an egg (or if you're like me and not eating yolks, just use the whites, dip the chicken into egg then roll the chicken into a plate of one of the following:
- 1/3 cup finely chopped nuts (cashews have been my favorite so far)
- 1/2 c crushed corn or bran flakes (I actually use crushed Smart Bran)
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Stuffed:
pound chicken breast with a meat tenderizer until thin. Then arrange any of the following ingredients on the breast, roll it up, and secure it with toothpicks or twine:
These all contain cheese, but I have successfully substituted fat free cottage cheese or yogurt cheese for all of them, it's up to you. In addition, not all are clean eating versions but can easily be adapted:
- 1 slice cheddar cheese, 2 slices ham, black pepper
- 1 slice mozzarella cheese, 3 slices pepperoni, 3 leaves basil, chopped
- 1 slice mozzarella, 1/4 c chopped tomatoes, 3 leaves fresh basil, chopped
- small handful baby spinach, chopped, 1 Tbsp blue cheese crumbles, 1 clove garlic, crushed
- 1 1/2 tbsp part skim ricotta cheese, 1 tbsp chopped sun dried tomatoes, 1/4 tsp oregano
- 1 1/2 tbsp part skim ricotta cheese, 1 Tbso diced olives, 1/4 tsp lemon zest
- 1 tbsp pesto, 1 tbsp shredded parmesan cheese, 1/4 tsp black pepper
GRILLING Soak chicken in one of these marinades for at least an hour. heat a grill or nonstick skillet over med high heat. Cook for 3 - 5 minutes per side till done:
- 2 tbsp bourbon, 1 tsp mustard, black pepper
- 2 Tbsp bourbon, 1 tsp honey, 1 clove garlic, crushed
- 2 Tbsp plain yogurt, 1/4 tsp dill
- 2 Tbsp plain yogurt, 1 tsp olive oil, 1/4 tsp curry powder
- 2 tbsp lime juice,1 tsp olive oil, 1/4 tsp cilantro
- 2 Tbsp lime juice, 1/4 tsp cumin, 1/4 tsp red pepper flakes
- 2 tbsp orange juice, 1/4 tsp ginger, 1/4 tsp cilantro
- 2 Tbsp pineapple juice, 1 clove garlic (crushed) 1/4 tsp black pepper
As mentioned, there are many other versions in the magazine, including some tasty ideas for stir fries!
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