4 boneless, skinless chicken breasts (1 3/4 to 2 pounds)
1 2-inch piece ginger, peeled
1 large shallot
4 tablespoons peanut oil
1 tablespoon toasted sesame oil
1/2 teaspoon sugar
1 English cucumber, halved lengthwise, seeded and thinly sliced
1 bunch radishes, thinly sliced, or 1 small daikon radish, peeled and cut into matchsticks
1 teaspoon Asian chili sauce (such as sambal oelek)
1 bunch watercress, trimmed
Juice of 1 lime
Put the chicken in a medium pot with just enough water to cover; add 1 tablespoon salt. Bring to a gentle simmer over medium heat and cook until the chicken is firm to the touch, about 15 minutes. Meanwhile, prepare a bowl of salted ice water. Drain the chicken and plunge into the ice water for about 30 seconds to stop the cooking. Drain again.
Grate the ginger and shallot into a small bowl. Stir in 3 tablespoons peanut oil, the sesame oil and 1/4 teaspoon each sugar and salt.
Toss the cucumber and radishes with the chili sauce, 3/4 teaspoon salt, the remaining 1 tablespoon peanut oil and the remaining 1/4 teaspoon sugar in a large bowl. Add the watercress and toss.
Divide the salad among plates. Slice the chicken and add to the plates, then top with the ginger mixture. Drizzle with the lime juice.
Read more at: http://www.foodnetwork.com/recipes/poached-ginger-chicken-recipe/index.html?oc=linkback
Most muffin recipes use white flour, sugar, canola oil and dairy—but not these healthy muffins. Each of these Grain-Free Zucchini Muffins is packed with nutrients, vitamins and minerals. It’s the perfect way to turn fresh, organic zucchini into a delicious treat.Serving: 12
Here’s what you need…
Nutritional Analysis: One muffin equals: 182 calories, 12g fat, 13g carbohydrate, 166mg sodium, 3g fiber, and 6g protein
(Pro tip: prep the couscous while the shrimp broils.)
1 cup whole wheat couscous
1/4 cup dried apricots, chopped (or golden raisins)
2 tablespoons olive oil
1/2 cup 2-percent plain Greek yogurt
1 tablespoon prepared hummus
2 tablespoons chopped fresh mint or dill
1 1/4 pounds medium shrimp, peeled and deveined, tails removed
1 cup cherry tomatoes, halved
1/4 to 1/2 teaspoon hot paprika
Juice of 1/2 lemon
Preheat the broiler to high. Combine the couscous, apricots and 1 tablespoon of the olive oil in a bowl. Add 1 1/4 cups very hot water, cover with plastic wrap and let sit until all of the water is absorbed and the couscous is tender, about 5 minutes.
Stir together the yogurt, hummus, mint and 1 to 2 tablespoons water in another bowl. Season with salt and set aside.
Toss the shrimp, tomatoes, the remaining 1 tablespoon olive oil and paprika together. Spread out on a baking sheet and broil until the shrimp is opaque and cooked through, about 4 minutes. Drizzle with the lemon juice.
Fluff the couscous with a fork. Divide the shrimp and couscous among 4 plates. Scrape any of the drippings from the baking sheet into the yogurt-hummus sauce. Serve the shrimp and couscous with the sauce.
Per serving: Calories: 385; Total Fat 10 grams; Saturated Fat: 2 grams; Protein: 30 grams; Total carbohydrates: 47 grams; Sugar: 8 grams Fiber: 7.5 grams; Cholesterol: 180 milligrams; Sodium: 950 milligrams
Making noodles out of fresh zucchini dramatically cuts down on the carbs and calories in your dinner, while increasing the fiber content. Imagine what an impact this simple food trick could have on your fitness results if you always chose zucchini noodles over traditional noodles. Serving: 6
Here’s what you need…
Nutritional Analysis: One serving equals: 276 calories, 8g fat, 383mg sodium, 18g carbohydrate, 6g fiber, and 21g protein
2 teaspoons lime juice
3 tomatoes, chopped
1/2 cup finely diced onion
5 serrano chiles, finely chopped
1/2 cup chopped fresh cilantro
Nutritional Analysis: One serving (without rice) equals: 243 calories, 11g fat, 675mg sodium, 15g carbohydrate, 4g fiber, and 19g protein
Dinners like this will help you quickly reach your fat loss goal. The shredded cauliflower, rice and onions in this recipe make an amazing substitution for grain-based pilaf. With the addition of lean, ground turkey and lettuce this comfort-food tasting meal is actually quite lean and green. Servings: 6
Here’s what you need:
For the Cinnamon Ground Turkey Rice:
For the Quick Apple Chutney: