Peak Performance Fitness

Lynbrook | New Hyde Park | NY

chicken

Recipe of the Week: Honey Chicken Stir-Fry

Prep/Total Time: 30 min.
Makes: 4 servings

Ingredients

  • 2 teaspoons cornstarch
  • 1 tablespoon cold water
  • 3 teaspoons olive oil, divided
  • 1 pound boneless skinless chicken breasts, cut into 1-inch pieces
  • 1 garlic clove, minced
  • 3 tablespoons honey
  • 2 tablespoons reduced-sodium soy sauce
  • 1/8 teaspoon salt
  • 1/8 teaspoon pepper
  • 1 package (16 ounces) frozen broccoli stir-fry vegetable blend
  • Hot cooked brown rice, optional

Directions

  1. Mix cornstarch and water until smooth. In a large nonstick skillet, heat 2 teaspoons oil over medium-high heat; stir-fry chicken and garlic 1 minute.
  2. Add honey, soy sauce, salt and pepper; cook and stir until chicken is no longer pink, 2-3 minutes. Remove from pan.
  3. In same pan, stir-fry vegetable blend in remaining oil just until tender, 4-5 minutes. Return chicken to pan. Stir cornstarch mixture and add to pan; bring to a boil.
  4. Cook and stir until thickened, about 1 minute. Serve with rice if desired.

Nutrition
1 cup stir-fry
Per serving; 249 calories, 6g fat, 455mg sodium, 21g carbohydrate, 15g sugars, 25g protein

 

Original recipe can be found here!

Recipe of the Week: Immune-Boosting Chicken Soup

Serves: 8

INGREDIENTS:

  • 2 Tbsp olive oil
  • 1 onion, chopped
  • 3 large celery stalks, chopped
  • 2 large carrots, peeled and chopped
  • 1 cup mushrooms, sliced
  • 10 cloves garlic, minced
  • 8 cups chicken stock
  • 2 bay leaves
  • ½ tsp. turmeric
  • ½ tsp. crushed red pepper
  • 1½ tsp. sea salt
  • 1 (15 oz) can chickpeas, drained and rinsed
  • 3 cups shredded rotisserie chicken
  • 2 cups baby kale leaves

INSTRUCTIONS:

  1. In a large pot or Dutch oven, heat oil over medium-high heat and sauté onion, celery and carrots, stirring occasionally, about 5 minutes. Add mushrooms and garlic, cooking another 3 minutes.
  2. Stir in the chicken stock, bay leaves, turmeric, crushed red pepper, salt and chickpeas; bringing to a boil. Mix in shredded chicken, cover and turn down heat to a simmer for 15 to 20 minutes.
  3. Add kale, cover and simmer an additional 5 minutes. Discard bay leaves, serve and enjoy!

NUTRITIONAL INFORMATION:
Serving Size: 1½ cups
Calories: 253 • Fat: 6.5 g • Carbs: 20.6 g • Fiber: 6 g • Protein: 28 g • Sugars: 3.5 g

 

Original recipe can be found here!

Recipe of the Week: Chicken and Wild Rice Bowl

Serves: 2 | Serving Size: 1 cup wild rice, 1 cup vegetables and half of the chicken

Ingredients 

  • 3/4 cup wild rice
  • 2 teaspoons olive oil, divided
  • 12 medium Brussels sprouts, trimmed and halved
  • 1 large carrot, halved lengthwise and thinly sliced
  • 1 teaspoon fresh lemon juice
  • 7 ounces chicken breast, thinly sliced
  • 1 teaspoon dried thyme
  • 1/2 teaspoon dried sage
  • 2 tablespoons chicken stock
  • 1 teaspoon tamari soy sauce
  • 2 medium scallions, thinly sliced

Directions

  1. Bring about 3 cups of water to a boil in a small pot over high heat. Add the wild rice, return to a boil, then reduce to a simmer. Cook for about 20 minutes for hand harvested wild rice, or up to 45 minutes for cultivated wild rice. When the rice is tender, drain and keep warm.
  2. In a large skillet, spread 1 teaspoon olive oil and place over medium-high heat. Place the Brussels sprouts in the pan, cut side down and sprinkle the carrots in between them. Let sear until browned, about 1–2 minutes, then start stirring and moving the vegetables around with a spatula until there are browned spots on them and they are crisp-tender. Drizzle the lemon juice over the vegetables and toss to mix. Keep warm.
  3. Toss the chicken slices with thyme and sage until well-coated. Spread the remaining 1 teaspoon olive oil in a large skillet and place over medium-high heat. Place the chicken strips in the pan and let brown for about 2 minutes without moving, then turn the pieces and cook for about 1 1/2 minutes, until just browned and cooked through. Transfer the chicken to a plate. Deglaze the pan with chicken stock and tamari—bring to a boil, then pour over the wild rice.
  4. Divide the wild rice between two low bowls, then arrange half of the vegetables on each bowl and top with half the chicken. Sprinkle with scallions and serve immediately.

Nutrition (per serving): Calories: 441
Fat: 7g; Carbohydrate: 61g; Dietary Fiber: 10g; Sugar: 6g; Protein: 37g

 

This recipe is originally from MyFitnessPal. Find it here along with hundreds of other great recipes!

Recipe of the Week: Sheet Pan Chicken Fajitas

All you need is one sheet pan lined with tin foil! Pop it in the oven to get nice and hot so when the sliced peppers, onions, and chicken are placed on it, they start to sizzle. The preheated pan speed up the cooking time, which means dinner is ready to go in only 30 minutes!

Prep Time: 10 min
Cook Time: 20 min
Total Time: 30 min

Ingredients

  • 1 pound boneless skinless chicken breasts
  • 2 tablespoons olive oil, divided
  • 1 tablespoon chili powder
  • 1/2 tablespoon garlic powder
  • 1/2 tablespoon onion powder
  • 1 teaspoon paprika
  • 1 teaspoon cumin
  • 1 teaspoon dried oregano
  • 1/2 teaspoon salt
  • 1/2 black pepper
  • 3 bell peppers (any combination of colors), cut into strips
  • 1 small yellow onion, sliced
  • 8 small flour tortillas

Instructions

  1. Preheat oven to 425 degrees. Line a large baking sheet with tin foil and place it in the oven while you prep the vegetables and chicken.
  2. Pound the chicken breasts with a meat mallet until they are of even thickness. Coat the chicken with 1 tablespoon of olive oil. Mix the spices together in a small bowl and then sprinkle over the chicken in an even layer (both sides). Slice the chicken into long strips, about 1 – 1/2 inches wide.
  3. Toss the bell pepper slices and onions with the other tablespoon of olive oil. Remove the hot sheet pan from the oven and spread the peppers and onions in an even layer. Place the chicken strips among the vegetables. Cook for 20-25 minutes, or until the chicken is cooked through.
  4. Serve with warm tortillas, fresh guacamole, or salsa on top and enjoy!
  5. Optional: Try swapping the tortillas for quinoa, brown rice, or mixed greens for a deconstructed fajita!

 

Original recipe from Amanda’s Cookin’ can be found here!

Recipe of the Week: BALSAMIC CHICKEN AND ROASTED VEGETABLES

Prep Time: 15 minutes
Cook Time: 1 hour
Total Time: 1 hour 15 minutes
Servings: 6

Ingredients:

  • 6 chicken thighs skin on, bone in
  • 24 oz baby gold potatoes halved
  • 1 large red onion
  • 1 tbsp fresh rosemary chopped
  • 2 sprigs fresh thyme, remove the leaves
  • 1/2 tsp pepper
  • 1/2 tsp salt
  • 5 cup cherry tomatoes

Marinade

  • 3/4 cup balsamic vinegar
  • 2 tbsp olive oil
  • 1 clove garlic crushed
  • 2 tbsp dijon mustard

Instructions:

  1. Turn on your oven to 400° F
  2. Mix the marinade together and add the chicken, toss it around to coat it and put it in the fridge.
  3. Get out a half sheet pan. You can line it with parchment for easy clean up.
  4. Toss the halved potatoes and onions in a small amount of olive oil, and then place the potatoes only on the sheet pan and bake for 15 minutes. Put the onions to one side.
  5. After 15 minutes, remove the sheet pan and add the red onion and the chicken along with the marinade, then sprinkle on the chopped rosemary and thyme and a little salt and pepper, and put it back in the oven.
  6. Cook for a further 25 minutes, then take out the pan again to add the cherry tomatoes, and cook for 20 minutes more.
  7. After 45 minutes the chicken thighs should be fully cooked to an internal temperature of 165°F
  8. Plate and enjoy!

Note: You can use skinless boneless thighs, or skin on boneless variety too. The skinless boneless thighs will not take as long to cook as the bone in versions so you will need to adjust the cook time to compensate for that.

Nutrition:

Calories: 394 cal
Total Fat: 23g
Total Carbs: 22g
Sugars: 5g
Protein: 22g

https://www.noshtastic.com/paleo-balsamic-chicken-roasted-potatoes-red-onion-tomatoes-herbs/