Eat Right Recipes
By Chris Walker Fitness Professional
100% Hardcore Truth
Enjoy these recipes whether you want to slim down or bulk up; they all have the perfect combination….protein, starchy carbohydrate and fibrous carbohydrate. Eat right, boost metabolism and support lean muscle growth and remember try to get a meal every 3-31/2 hrs.
Chicken and Vegetables braised in peanut sauce
Active time: 1 hr Start to finish: 2 1/4 hr
Ingredients:
- 1 1/2 cups unsalted roasted peanuts (1/2 lb) or 1 cup "all natural" creamy peanut butter
- 3 cups water
- 4 1/2 to 5 1/2 lb pieces of chicken breast halves
- 2 tablespoons canola oil
- 1 medium onion, chopped
- 1 red bell pepper, chopped
- 3 garlic cloves, finely chopped
- 1 (14- to 16-oz) can diced tomatoes including juice
- 1 to 1 1/2 teaspoons cayenne
- 2 teaspoons salt
- 1 1/2 lb sweet potatoes (2 medium), peeled and cut into 1-inch pieces
- 4 medium turnips (1 lb), peeled if desired, halved horizontally, and cut into 3/4-inch wedges
- 1 lb spinach, coarse stems discarded
Accompaniment: brown rice
Preparation
Preheat oven to 325°F. If using peanuts, blend in a food processor until they form a butter, 2 to 3 minutes. Put fresh or jarred peanut butter in a bowl and gradually whisk in 1 1/2 cups water.
Pat chicken dry and season with salt. Heat oil in an ovenproof 4- to 5-quart heavy pot (with a tight-fitting lid, for use later) over moderately high heat until hot but not
smoking, then brown chicken, uncovered, in 3 or 4 batches, without crowding, about 6 minutes. Transfer chicken to a bowl as browned. Pour off all but about 2 tablespoons fat from pot, then add onion and bell pepper and sauté, stirring occasionally, until onion begins to brown, about 4 minutes. Add garlic and sauté, stirring, 1 minute.
Stir in peanut butter mixture, remaining 1 1/2 cups water, tomatoes with juice, cayenne (to taste), salt, and chicken with any juices accumulated in bowl and bring to a simmer. Cover pot with lid, then braise chicken in middle of oven until tender, 45 minutes to 1 hour. Transfer chicken with tongs to a large (4-quart) serving dish and keep warm, covered.Stir potatoes and turnips into sauce and simmer on top of stove, uncovered, until vegetables are tender, 15 to 20 minutes. Transfer cooked vegetables with a slotted spoon to serving dish. Simmer sauce, uncovered, stirring, until reduced to about 4 cups, about 5 minutes. Remove from heat and stir in spinach, then let stand, partially covered, until spinach is wilted, 2 to 3 minutes. Season with salt if necessary then spoon over chicken.
Cooks' note:
Chicken can be braised in sauce (without vegetables) 1 day ahead. Cool, uncovered, then chill, covered. Reheat chicken in sauce, then transfer chicken to serving dish before proceeding. Makes 6 servings.
Tex Mex Chicken Pasta Recipe
This super easy and quick recipe is packed full of wonderful flavors of the Southwest.
Ingredients:
- 2 cups ziti pasta
- 2 tsp. chopped serrano peppers
- 1/3 cup chopped fresh cilantro
- 1/3 cup sliced ripe olives
- 1/2 cup prepared basil pesto
- 1 Tbsp. olive oil
- 1-1/2 lbs. chicken breast tenders
- 1 onion, chopped
- 2 cloves garlic, minced
- 1 green bell pepper, sliced
- 1 red bell pepper, sliced
Cook pasta according to package directions; drain and keep warm. In small bowl combine serrano peppers, cilantro, olives and pesto; set aside. Add onion and peppers and stir fry until chicken is thoroughly cooked and peppers are crisp tender. Add cooked and drained pasta along with pesto mixture. Cook and stir for 1-2 minutes until heated through.
Makes 6 servings
Chris Walker is the founder of fitnesstrainingformenandwomen.com located in Kitchener, Ontario. Chris is a certified fitness trainer, (CFT) and actively works with medical doctors and health care professionals in helping their patients to reduce bodyfat restore musculoskeletal strength and gain control over their blood sugar readings, good and bad blood fats and blood pressure readings, among other critical fitness issues. Chris is a member of International Sports Sciences Association, (ISSA) and Canfitpro Organization. Chris has made TV appearances on Global Television and is a published author. Chris produces a book that he gives to all readers titled, "New Body", everything you need to transform your body.
Thanks for reading.
Good Recipes
Back (Members)
