Natural Bodybuilding News

Healthy Bodybuilding Recipes - Sun-Dried Tomato and Garlic Chicken
Makes:
4 servings

Ingredients:

4 boneless, skinless chicken breasts
15-18 garlic cloves
1 onion, sliced
1 green pepper, sliced
1/2 cup sun-dried tomatoes (not packed in oil), chopped
1/4 cup white wine
1/2 cup chicken broth
1 teaspoon dried oregano
1/4 teaspoon ground black pepper

Directions:

1. Rinse and cut all visible fat off of chicken breasts.
2. Coat a skillet with nonstick cooking spray (nonfat), and preheat over medium heat.
3. Mince 2 of the garlic cloves, and place them in the skillet with the chicken breast in the skillet. Surround the chicken with the remaining garlic cloves.
4. Cook the chicken for 2-4 minutes on each side, or until the chicken and garlic cloves are browned.
5. Remove the chicken from the skillet.
6. Lay the onions, green peppers, and tomatoes over garlic cloves in baking pan (9-13-inch).
7. Arrange the chicken over the tomatoes, onions, green peppers, and garlic.
8. Pour wine and broth over chicken, and sprinkle with oregano and pepper.
9. Cover and bake at 350 degrees F for 25-30 minutes.
10. Serve chicken breasts with the vegetables and pan juices.

Nutritional Information:

Serving size: 1 chicken breast with vegetables
Calories: 210
Fat: 3 g
Cholesterol: 72 mg
Protein: 30 g
Fiber: 3.5 g

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Baked Teriyaki Chicken

Ingredients

1 tablespoon cornstarch
1 tablespoon water
1/2 cup white sugar
1/2 cup soy sauce
1/4 cup cider vinegar
1 clove garlic, minced
1/2 teaspoon ground ginger
1/4 teaspoon ground black pepper
12 skinless chicken thighs

Directions

1 In a small saucepan, combine the cornstarch, cold water, sugar, soy sauce, vinegar, garlic, ginger and ground black pepper. Stir all together and heat to simmer; let simmer until sauce thickens and bubbles.
2 Preheat oven to 425 degrees F (220 degrees C).
3 Place chicken pieces in a lightly greased 9×13 inch baking dish. Brush chicken with the sauce/glaze. Turn pieces over, and brush again.
4 Bake in the preheated oven for 30 minutes, brushing every 10 minutes with glaze. Turn pieces over, and bake for another 30 minutes, brushing with glaze occasionally.

Calories 249
Total Fat 5g
Sodium 1276mg
Cholesterol 115mg
Carbohydrates 20g

Recipe Source - ironmagazineforums.com

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 Waikiki Universal Chicken

4 8-ounce chicken breasts, skinned
1/2 cup unbleached flour
1 tblsp olive oil
1/4 tsp pepper
1 4-ounce can sliced pineapple (in its own juices)
1/2 cup water
3/4 cup cider vinegar
1/4 tsp ground ginger
1 green pepper, cut into 1/4 inch rings

1. Wash and dry chicken and coat with flour
2. In a nonstick skillet, heat oil and brown chicken
3. Place chicken in shallow roasting pan
4. Sprinkle with pepper
5. Make sauce of pineapple juice, water, vinegar, and ginger
6. Pour over chicken and bake, uncovered, in a 350 degree oven for 30 minutes
7. Add pineapple slices and green pepper rings.
8. Cook for 15 minutes and serve.

Serves 4

Per serving:

291 calories
39 grams protein
14 grams carbohydrate
13 grams fat

Recipe Location - www.Bodybuilding.com

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