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Healthy Chicken Recipes for Meal Prep

by Admin Isolator December 29, 2015

Healthy Chicken Recipes for Meal Prep

5 Healthy Chicken Recipes

Cashew Chicken with Baby Corn

Healthy Cashew Chicken 8 Servings

The next time your craving Chinese food, put down the phone and pick up a skillet. Trust me, you’ll thank me later. Not only is this cashew chicken delicious, but it’s actually good for you, unlike any MSG laden cheap Chinese restaurant food.

Servings: 8

Ingredients:

  • 1 cup Low-sodium Chicken Broth
  • 4 tbsp. Oyster Sauce
  • 2 tbsp. Low-sodium Soy Sauce
  • 2 tbsp. Splenda
  • 2 tbsp. Cornstarch
  • 2 tbsp. White Vinegar
  • 4 tbsp. Olive Oil
  • 8 3 oz. Chicken Breasts, skinless and cut into chunks
  • Salt and Pepper to taste
  • 4 Red Peppers, chopped
  • 2 cup Mushrooms, sliced
  • 1 cup Baby Corn
  • 4 Green Onions, sliced
  • 1 cup Cashews

Directions:

  1. Combine together the chicken broth, oyster sauce, soy sauce, Splenda, cornstarch, and white vinegar and set aside.
  2. Heat oil in a skillet over medium heat.
  3. Add in chicken breast chunks, stir-frying for 6-8 minutes.
  4. Add peppers, mushrooms, and baby corn, cooking for 2-3 minutes longer.
  5. Add combined mixture from step 1 to the skillet, reduce heat to low, and simmer for 10-12 minutes.
  6. Sprinkle with cashews and green onions, toss, and then serve.

Nutrition Facts:

  • Calories 424
  • Total Fat 22g
  • Total Carbs 13.75g
  • Protein 52.24g

*Nutrition information based on averages. Information may change depending on brands used.


Chicken & Broccoli Casserole

Meal Prep Chicken and Broccoli Casserole 8 Servings

Sometimes you just need a comfort meal. Don’t lose your progress by choosing one that’s full of fat, calories, and carbs. Instead make this chicken and broccoli casserole that tastes and feels like a cheat meal without the overwhelming regret to follow.

Servings: 8

Ingredients:

  • 30 oz cooked chicken breast
  • 3 cup 2% Greek yogurt
  • 2 cup chicken broth (Add more if you find it too dry, but be careful not to make it “soupy”)
  • 2 cup reduced-fat mozzarella
  • 4 cups cooked quinoa & brown rice mix
  • 4 cups raw broccoli, chopped
  • 1/2 cup red onion
  • 1 cup crushed amaranth flakes, wheat breadcrumbs, or panko crumbs
  • 2 tbsp Italian seasoning
  • Sea salt & pepper to taste

Directions:

  1. Set oven to 375 degrees Fahrenheit.
  2. Cook chicken breasts in a nonstick skillet with no seasoning, or boil the chicken breasts in water. Tear the chicken into pieces and set aside.
  3. In a bowl, mix chicken, broccoli, brown rice, red onions, Greek yogurt, chicken broth, mozzarella, and Italian seasoning.
  4. Place it all in a large casserole dish.
  5. Top with wheat breadcrumbs or amaranth flakes.
  6. Bake for 25 minutes.

Nutrition Facts:

  • Calories 466
  • Total Fat 12g
  • Total Carbs 35g
  • Protein 56g

*Nutrition information based on averages. Information may change depending on brands used.


Chicken Stew with Vegetables

Meal Prep Beef Tacos 8 Servings

Whether it’s the middle of winter or just a chilly, rainy day you’ll love this chicken stew with vegetables. It’ll warm you from the inside out without packing on the pounds. It even makes enough to freeze and store for the next stormy day.

Servings: 8

Ingredients:

  • 4 tsp. Olive Oil
  • 2 cup finely chopped Onion
  • 8, 3 oz. Chicken Breasts, sliced
  • 4 cups diced Zucchini
  • 2 cup chopped Carrots
  • 2 cup diced Red Pepper
  • 2 cup diced Yellow Pepper
  • 2 cup diced Green Pepper
  • 2 cup diced Mushrooms
  • 1 1/2 tsp. dried Oregano
  • Choice amount of tomatoes
  • 4 cloves Garlic, minced
  • 4 cups White Beans
  • 4 cups Low-sodium Chicken Broth

Directions:

  1. Heat the oil in a large pan.
  2. Once bubbling, add in onions, carrots, mushrooms, and peppers along with garlic; sauté for 3-5 minutes.
  3. Next, add in chicken and continue to cook for 4-5 minutes.
  4. Add remaining ingredients to the pan and reduce to low heat, covering and simmering for 30 minutes.
  5. Serve immediately.

Nutrition Facts:

  • Calories 454
  • Total Fat 12g
  • Total Carbs 37.75g
  • Protein 59g

*Nutrition information based on averages. Information may change depending on brands used.


Crispy Protein Chip Chicken

Meal Prep Crispy Chicken 8 Servings

Crispy chicken tenders are a staple from childhood that sticks with us through the years. Over time we realize that the classic chicken nugget we once loved isn’t quite as nutritious as we remembered but this recipe changes everything we thought we knew. It combines protein with protein and just a pinch more protein, to create the ultimate crispy chicken.

Servings: 8

Ingredients:

  • 2 lb. chicken breast
  • 4 bags Quest Protein (or likeness) Sea Salt chips
  • 2/3 cup chopped walnuts
  • 6 tbsp Dijon mustard
  • 3 tbsp organic raw honey
  • 2 tsp cayenne
  • 1 tsp cumin

Directions:

  1. Set oven to 400 F.
  2. Crush bags of protein chips to create crumbs. Add the crumbs to a sealable bag.
  3. Add crushed walnuts to the sealable bag.
  4. In a bowl, mix mustard, honey, and cayenne.
  5. Slice the chicken breasts into tenders or fingers.
  6. Rub the mustard mixture over the tenders and ensure they’re all covered. Careful not to drench the tenders in sauce because this will cause the crust to be soggy.
  7. Place the tenders in the sealable bag one by one. Gently shake the bag. Remove the tenders from the bag and place on a baking sheet or baking rack. The baking rack is preferred because it will leave all sides crispy.
  8. Bake in the oven for 12-15 minutes. Be careful not to let the crust burn. Remember, the chicken should cook a bit faster since the pieces are smaller.

Nutrition Facts:

  • Calories 267
  • Total Fat 8g
  • Total Carbs 10g
  • Protein 38g

*Nutrition information based on averages. Information may change depending on brands used.


Spicy Coconut Chicken Curry

Healthy Coconut Chicken Curry 8 Servings

Eating nutritiously doesn’t have to mean meals without flavor, and as this recipe proves often means the exact opposite. This meal is packed with enough flavor and spice to satisfy even the biggest skeptic of healthy eating.

Servings: 8

Ingredients:

  • 2 lb. chicken breast
  • 1 cup thinly sliced red onions
  • 1 1/2 cup lite coconut milk (canned)
  • 1 cup low sodium chicken broth
  • 2 tbsp garlic paste (or minced garlic)
  • 2 tbsp fresh ginger
  • 2 tbsp curry powder
  • 1 tbsp turmeric
  • 1 tbsp smoked paprika
  • 1 tbsp cayenne
  • Sea salt and pepper to taste

Directions:

  1. Cut the chicken breasts into small pieces. Spray a nonstick skillet with coconut oil and set on medium-high heat. Cook the chicken breasts. Do not worry about seasoning—that part comes later.
  2. Spray another nonstick skillet with coconut oil and place on medium heat. Add the red onion, garlic, and ginger. Sauté until the red onion is nearly translucent.
  3. Add chicken broth, coconut milk, and seasonings to the skillet. Stir with a spatula. Let the sauce simmer, and then cover. Reduce to low heat to allow the sauce to cook and thicken.
  4. Add cooked, chopped chicken breasts into the coconut curry mixture. Stir with a spatula and cook covered for about 5 minutes on low heat. Season with sea salt and pepper to taste.
  5. Remove the skillet from the heat and allow the sauce to thicken.

Nutrition Facts:

  • Calories 156
  • Total Fat 4.5g
  • Total Carbs 2g
  • Protein 26g

*Nutrition information based on averages. Information may change depending on brands used.

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The post Healthy Chicken Recipes for Meal Prep appeared first on ISOLATOR FITNESS BLOG.

Admin Isolator
Admin Isolator



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