Tuesday, September 10, 2013

Champion Performance Recipe of the Week - Training Friendly Lemon Chicken

I hear from a lot of athletes who are dissatisfied with their diets - it's bland, it's boring, it's no fun. Ixne the oringbay! (haha, a little pig latin just for kicks). There's no reason to go without flavorful, nourishing food - no matter how tight your diet/macros. You CAN enjoy great tasting recipes WITHOUT derailing all your hard work! This recipe is a great example, and there are two versions: one is high protein with moderate carbs (24g protein, 16g carb), and the second is high protein low carbs (23g protein, 3g carb).  Either way, you're in for a yummy, lemony chicken that can be served right off the skillet, or tossed in a salad, or however else you like!

Chelle's Lemon Chicken
serves 4

INGREDIENTS
1 lb chicken breast, raw, cut into bite size pieces
4 large cloves garlic (or to taste)
2 large leaves basil
2 medium leaves sage
1/2 tsp ground white pepper
2 large lemons
4 Tbsp olive oil
1/4 cup good white wine (I used a chardonnay. If it's not good enough to drink, it's not good enough to cook with.)
1 cup natural unbleached white flour (I use King Arthur) - [you'll only use between 1/4 and 1/2 cup and toss the rest after coating the chicken]
1 tsp Mrs Dash Garlic & Herb

DIRECTIONS
Mince garlic (I use a chopper). Add basil & sage, chop.
Place chicken pieces in a large (gallon) ziploc bag, add 2 Tbsp olive oil, wine, juice of 1 lemon, garlic/basil/sage, and white pepper.
Shake to mix.
Refrigerate minimum 1 hr (and up to overnight).

Heat large skillet over medium-high.
Place flour and Mrs Dash in a bowl.
Scoop chicken pieces out of bag and add to bowl. Shake to coat.
Add 2 Tbsp olive oil to pan, then add chicken. Brown chicken, then flip pieces over and brown other side.
Add juice of 1 lemon to pain, cover and cook until meat is white all the way through.
Serve.

*If not using fresh leaves, substitute 1 Tbsp dried basil and 1 tsp dried sage


NUTRITION:  per serving - 323 calories, 24 grams protein, 16 grams carbs, 8 grams fat, 368 mg sodium.

See Low-Carb Recipe below the step-by-step photos...















Chelle's Low-Carb Lemon Chicken
serves 4

INGREDIENTS
1 lb chicken breast, raw, cut into bite size pieces
4 large cloves garlic (or to taste)
2 large leaves basil
2 medium leaves sage
1/2 tsp ground white pepper
juice of 1 large lemon
2 Tbsp olive oil
1/4 cup good white wine (I used a chardonnay. If it's not good enough to drink, it's not good enough to cook with.)


DIRECTIONS
Mince garlic (I use a chopper). Add basil & sage, chop.
Place chicken pieces in a large (gallon) ziploc bag, add 2 Tbsp olive oil, wine, juice of lemon, garlic/basil/sage, and white pepper.
Shake to mix.
Refrigerate minimum 1 hr (and up to overnight).

Heat large skillet over medium-high.
Add chicken mixture from bag (just dump it in) and cook until chicken is white all the way through.
Serve.

*If not using fresh leaves, substitute 1 Tbsp dried basil and 1 tsp dried sage

NUTRITION: per serving - 176 calories, 23 grams protein, 3 grams carbs, 8 grams fat, 368 mg sodium.

6 comments:

  1. I am definitely trying this tonight since I have all the ingredients!

    Maria @ A Good Life

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    Replies
    1. Awesome!! Let me know how you like it!! :-)

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    2. Made this and it was delicious!

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    3. Yay!!! Thanks for letting me know!! :-)

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  2. ...And recipes too. Thank you for continuing to inspire us all1

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  3. Informative post! I like the above recipe. I just love the whole experiment done with white wine and chicken. I often make new recipes and do experiments with vegetables and wine. There are so many recipes which can be easily made with the combination of white wine and vegetables.

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