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Three Healthy And Protein Packed Chicken Recipes

by Rachael Lovering on Saturday 14 August 2021

Protein is a macronutrient that helps build and repair our muscle tissues. But hitting your protein targets can sometimes be a challenging task. One ingredient that is particularly high in protein is chicken. Here are three of my go to chicken recipes you can try at home.

Fun fact, there are 31g of protein in 100g of chicken breast! 

Tandoori Spiced Chicken Tenders 

Ingredients 

  • 500g Chicken tenderloins 
  • 4 Cloves garlic 
  • 1 Packet tandoori paste 
  • 2 Cups basmati rice 
  • 4 Cups water 
  • Salt & Pepper
  • 3 Tbsp Greek style yogurt 
  • 1 Tomato 
  • 2 Spriggs of coriander 
  • 1 Tbsp Olive oil
  • 1 Tbsp white vinegar
  • 1 Bag green beans 
  • Garlic sauce 

Method

  1. Finely chop the garlic and add into a deep set saucepan over medium heat with a small drizzle of olive oil. Cook until golden and fragrant before setting half of the garlic aside.
  2. In the same saucepan, add the basmati rice, water and pinch of salt. Stir and bring to boil. Reduce the heat to low and cover with a lid. Cook for 10 minutes until soft.
  3. While the rice is cooking, combine the tandoori paste, Greek style yogurt and big pinch of salt in a bowl. Add the chicken tenders and toss to coat. place it in the fridge to marinade for a short while (you can also do this a few hours earlier). 
  4. For the accompanying salad, finely chop the tomato and coriander. Add them into a bowl with a dash of white vinegar and olive oil and season with salt and pepper.
  5. Cook the green beans in pan for 4-5 minutes, tonce almost cooked, stir in the other half of garlic of and set aside. 
  6. Return to frying pan to medium-high heat and sear the chicken tenders until they are cooked all the way through (3-4 minutes). 

To Serve
Divide the chicken between plates, together with green beans and basmati rice. Serve with tomato coriander salad and garlic sauce to dip on the side. 

Turmeric Chicken & Cheesy Pumpkin Wedges

Ingredients 

  • 500g Chicken breast
  • 1½ Tbsp tumeric
  • 2 Cloves of garlic
  • Tartar sauce (optional)
  • 1 Medium butternut pumpkin 
  • 100g Grated parmesan cheese
  • Salt & pepper
  • 1 Tbsp Olive oil
  • 1 Bag of spinach 
  •  2 Tomatoes
  • 1 Cucumber
  • 1 Tbsp Apple cider (Optional)
  • Balsamic vinegar

Method: Cheesy Pumpkin Wedges

  1. Preheat the oven to 200 degrees (fan forced). 
  2. Slice the butternut pumpkin into thin wedges and place on a lined tray. 
  3. Spray with oil, season with salt and pepper to your liking and toss to coat. 
  4. Place in oven and cook for 20 minutes. 
  5. Once golden, scatter the grated parmesan cheese over pumpkin.
  6. Return to oven until cheese is melted (8-10 mins) and take out to cool.

Method: Turmeric Chicken 

  1. Place your hand flat on the chicken breast and slice through horizontally to make thick steaks. 
  2. In a large bowl, combine the chicken and olive oil. 
  3. Add turmeric, garlic, salt and pepper. Toss to coat and set aside.
  4. Heat up a large frying pan to medium heat and drizzle in oil before adding in chicken.
  5. Sear chicken until lightly browned (3-5 minutes each side).

Method: Salad

  1. While the chicken is cooking, slice the cucumber into thin circles and tomatoes into wedges.
  2. Add into a large bowl with apple cider (optional) and a drizzle of balsamic vinegar. Give it a little toss to combine. 

To Serve
Plate up the chicken, cheesy pumpkin wedges, and salad. Finish with tartar sauce on top of the chicken to your liking.

 

Chicken Tacos 

Ingredients

  • 500g Chicken tenderloins 
  • 1 Clove of garlic 
  • ½  Tin pineapple 
  • 1  Tin sweet corn 
  • ½ Cos lettuce
  • 1/4 tsp. salt 
  • 1 Tbsp vinegar 
  • 6 Mini tortillas 
  • 1 Carrot 
  • Chicken seasoning 
  • Aioli sauce 
  • Lime and coriander to garnish

Method

  1. Finely chop the garlic.
  2. Reserve 2 Tbsp of juice from the pineapple tin and drain the rest.
  3. Drain the sweet corn, thinly slice the carrot and shred the cos lettuce.
  4. Slice the chicken tenderloins into thin strips.
  5. In a bowl, combine the garlic, chicken seasoning, salt and pepper with a drizzle of oil. Toss and set aside.
  6. Heat frying pan over high heat and cook the pineapple slices with the sweet corn until brown (3 minutes). Once cooked, roughly chop the pineapple into small chunks
  7. Return the frying pan to medium heat and cook the chicken until lightly browned (3-4 minutes). 
  8. Microwave the mini tortillas on a plate for 10 seconds or until warm.

To Serve

Bring everything to the table. Build your tacos and top with some aioli. 

Cooking Tips

Our brains have evolved to reward novelty. So, without variety in our diet, you’ll often find yourself battling constant cravings for something different and probably not so good for you for that quick satisfaction in taste. While I often incorporate the same ingredients into different recipes, I also try to be creative by introducing new flavours, herbs, or spices into each of my meals. This has personally helped me stay loyal to healthy and sustainable eating.

Tip 1

Adding sauces may make your chicken more flavoursome, but this could come at the expense of additional calories in your meal. Try to opt for low calorie sauces. There is becoming an increasing range on the shelves. Have a browse through your local supermarket and test a few of them.

Tip 2

Add spice and herbs for flavour without the additional calories. These may include:

  • Rosemary
  • Dill
  • Tarragon
  • Oregano
  • Parsley
  • Sage
  • Thyme
  • Marjoram
  • Cilantro

Tip 3

No one wants food poisoning. Ensure that you heat your frying pan to medium heat before applying the chicken. Cook chicken on each side for approximately five to seven minutes, depending on how thick the chicken is. Once cooked, cut the chicken in half to check for pinkness in the centre. If there is pinkness, the chicken is under cooked, so continue cooking until it is fully done.

 

Need More Nutitional tips?

Everybody needs and craves different dishes to complete their balanced diet. Unsure what kind of nourishment suits your lifestyle best? Come talk to our trainer Rachael Lovering about your body and wellness goals.

Rachael Lovering is a Personal Trainer and Group Ex instructor at Virgin Active Moore Park. She specualses in weight loss, body sculpting, weight training, female empowerment and nutrition. Her qualifications include Certificate II Sport & Recreation, Certificate III & IV in Fitness and Certificate IV in Nutrition (health &B wellness).

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Not a Virgin Active Member?

Book in for a free guided tour. We'll show you all the facilities and answer any questions you may have. No obligation. Just lots of smiles. We'll call you to book your visit at a convenient time.

Book a Tour