chicken

Hack Your Summer with these Cool Tricks

Are you ready for fun in the sun??

But really, are you ready for all that comes along with that? The beautiful weather lures us out in the heat, but lurking everywhere all Summer long are cold, sugary temptations like ice-cream and popsicles! And spending all that extra time out in the sun is sure to affect your hydration – which as we’ve learned in the past has drastic implications for our health and fitness goals.

But fear not! We have some great tricks you can use this Summer to keep you cool, well hydrated and most importantly satisfied all Summer long without boosting your sugar intake.

Protein-Packed Coconut Popsicles

Few things are more satisfying than an ice cold popsicle on a hot, dry day! Boost your protein and energy with this delicious alternative to popsicles containing all kinds of additives, preservatives etc. It’s super simple!

– Blend 2 Scoops of Bio-Whey with 1 Can Full Fat Coconut Milk
– Pour into popsicle molds and serve frozen

Frozen Grapes

Hands down one of the easiest ways to cool down with a delicious treat is to freeze your grapes! Wash beforehand and pat dry so they don’t all clump together. Put in the freezer and enjoy them straight out of the icebox! Or if you want a slushier texture let them thaw a couple of minutes before eating.

Protein Packed Yogurt

Greek Yogurt is another great way to keep cool, and you can boost the flavor and nutrition by mixing in a scoop of Bio-Whey and 1-2 tsp of water to thin a little. 37 grams of protein come packed into this combo!

Stay Well Hydrated

Like the glue that holds together all of your sound nutrition choices, hydration is essential for ensuring your body is working properly and handling the nutrients you are giving it in an effective way! If the taste of water just doesn’t do it for you, consider flavoring it with some citrus! And if carrying a lemon around with you is not really your thing…maybe try something like True Lemon. True Lemon contains no artificial sweeteners, real fruit flavor, and no preservatives; their new crystallized citrus comes in lemon, lime, grapefruit and orange flavor.

Tired of the ice melting in your water bottle within moments of stepping outside into the hot sun? Fill it half full and freeze your bottle over night lying on it’s side. That way when you fill it up the long, vertical ice cube will keep your water refreshingly cold much longer!

Now, no Summer post would be complete without a suggestion for the grill, so save time and flavor up that boring chicken! Before freezing your chicken, toss in your marinade! As the chicken thaws it will be soaking up the tasty flavors. Try lime juice, soy sauce, and ginger OR a lemon juiced w/ zest, garlic, olive oil, thyme, and salt/pepper.
https://www.noshtastic.com/grilled-paleo-lemon-chicken-thyme/

Ellipse Fitness Slow Cooker Honey Garlic Chicken

Ingredients
 2 lbs. boneless, skinless chicken breast, cut into chunks
 3 garlic cloves, minced
 3/4 tsp. dried basil
 1/3 cup reduced sodium soy sauce
 1/3 cup reduced sugar ketchup
 1/4 cup raw honey
 Pinch red pepper flakes
Directions
1. Whisk together the garlic, basil, soy sauce, ketchup, and honey.
2. Add the chicken to the crockpot.
3. Pour the sauce over and mix everything together.
4. Cook on low for 4 hours. If at any point the chicken seems to be drying out, add a little chicken broth.
5. For crispy outside, spread onto a baking sheet and broil for 3-5 minutes.
Servings: 8 servings Serving Size: about 2/3 cup Nutritional Info: 177 calories, 3g of fat, 16.6g of carbohydrates, .2g of fiber, 24.6g of protein

Spicy Chicken Wrap from Ellipse

Spicy Chicken Wraps

Ingredients:

  • 1/4 cup fat free greek yogurt
  • 2 Tbsp. chili garlic sauce
  • 4 multigrain wraps
  • 2 cups chopped roasted chicken breast
  • 1 cup thinly sliced romaine lettuce
  • 1 cup matchstick-cut carrots
  • 1 cup sliced green onions (about 7)

Preparation:

1. Combine yogurt and chili garlic sauce in a small bowl.

2. Spread mixture evenly over half of each wrap.

3. Top yogurt mixture evenly with chicken and remaining ingredients.

4. Roll up and secure ends with wooden picks, if desired.  Yield 4 servings (1 wrap)

Nutritional  Information:  Each serving: 289 calories, 10.1g. fat (1.5g saturated), 32g protein, 24g carbs, 10g fiber, 887mg sodium, 65mg cholesterol, 3mg Iron, 63mg Calcium

 

Crock Pot Buffalo Chicken Lettuce Wraps

Crock Pot Buffalo Chicken Lettuce Wraps

For the chicken:
24 Oz. Boneless Skinless Chicken Breast
1 Celery stalk
1/2 Onion, diced
1 Clove Garlic
16 Oz. Fat-free Low Sodium Chicken Broth
1/2 Cup Hot sauce (i.e. Frank’s Hot Sauce)

For the wraps:
6 Large Lettuce Leaves, Bibb or Iceberg
1 1/2 Cups Shredded Carrots
2 Large Celery Stalks, cut into 2 inch matchsticks

Directions:
In a crock pot, combine chicken, onions, celery stalk, garlic and broth (enough to cover your chicken, use water if the can of broth isn’t enough). Cover and cook on high 4 hours.

Remove the chicken from pot, reserve 1/2 cup broth and discard the rest. Shred the chicken with two forks, return to the slow cooker with the 1/2 cup broth and the hot sauce and set to on high for an additional 30 minutes. Makes 3 cups chicken.

To prepare lettuce cups, place 1/2 cup buffalo chicken in each leaf, top with 1/4 cup shredded carrots, celery and dressing of your choice. Wrap up and start eating!

Serves: 6
Exchanges: 4 Extra Lean Protein, 1 Vegetable

Chicken Grilling Packets

Chicken Grilling Packets
4 Chicken Breasts
3 Cups of Asparagus, cut in 1″ pieces
1 Large Onion, cut into large pieces
2 Red Peppers, cut into large pieces
2 Green Peppers, cut into large pieces
Salt & Pepper (or Mrs. Dash Seasonings!)

Lay flat two pieces of heavy tin foil and spray lightly with PAM cooking spray. Lay 4 oz. chicken breast on foil and season with salt, pepper, and/or Mrs. Dash Seasoning. Top chicken with vegetables. Fold foil sides together to form a packet. Place on grill and cook until chicken is cooked through. Enjoy!

SERVES: 4
Exchanges: 4 Extra Lean Protein, 2 Vegetable

Chicken or Turkey Tortilla Soup

 Hi Everyone,

  Happy Thanksgiving!  If you are working towards your fitness, nutrition, and weight loss goals, it is important to remember that today is just ONE meal.  Enjoy your favorite Thanksgiving Day fixings in moderation and then get back on track with your normal eating.  The holidays do not have to get out of control with eating and drinking.  Set yourself a limit and stick with a plan!  Have leftover turkey?  Here is a great recipe to enjoy!

Chicken or Turkey Tortilla Soup

       Non-stick Cooking Spray
4    6-inch Corn Tortillas
2    Tbsp. Olive Oil
3/4 Tsp. Ground Cumin
1/4 Tsp. Salt
1    Cup Chopped Onion
1/2 Tsp. Oregano
2    Garlic Cloves, minced
1    Green Bell Pepper, diced
2    14.5-ounce cans diced tomatoes w/ jalapeño
4    Cups Low Sodium Chicken Broth
1    Cup Frozen Corn
1    Pound Diced, Cooked Chicken Breasts
1/4 Cup Reduced Fat Shredded Cheddar Cheese

Directions:  Preheat the oven to 375 degrees.  Coat a baking sheet with cooking spray.  Stack the tortillas and cut into 1/4 inch strips; toss with 1 tbsp. of the olive oil, 1/4 tsp. of the cumin and salt.  Place on baking sheet and bake 12 minutes or until lightly browned and crisp.

Meanwhile, heat remaining oil in a soup kettle.  Add remaining cumin and the onion, oregano, garlic and bell pepper.  Cook, stirring about 3 minutes, or until slightly softened.  Add the tomatoes and chicken broth and bring to a boil.  Reduce heat and add the corn and chicken; simmer 10 minutes.

Ladle into separate dishes, sprinkle with cheddar, and top with tortilla strips.

 Serves:  4
Total Calories: 371   Carb=38g Prot=35g Fat=11g

 

Asian Chicken Salad Lettuce Cups by Ellipse

 Hi Everyone,

  Here is a terrific recipe to make a big batch and have quick and easy meals for lunch or dinner on the run!  You can wrap this chicken salad in a Boston lettuce leaves, toss it in a pita pocket or, serve it on whole wheat toast!  Enjoy!

Asian Chicken Salad Lettuce Cups
3-4   Small Chicken Breasts
1      Cup Shredded Carrots
1      Can (8 oz.) Sliced Water Chestnuts (halved)
6      Scallions, diagonally sliced
1/4  Cup of Greek Yogurt
1/4  Cup of Asian Salad Dressing
1      Head of Boston Lettuce

GARNISH:  Hot pepper flakes (like Mrs. Dash – Extra Spicy)

 Directions:  Thoroughly cook chicken breasts and then shred the chicken into bite-size pieces.  Place the chicken in a bowl with the carrots, water chestnuts, & scallions.  In a small bowl, whisk yogurt with salad dressing, and then toss this with the chicken mixture.  Spoon into lettuce leaves and sprinkle with hot pepper flakes if desires.

Serves:  4
Total Calories: 227  Carb=20g Prot=31g Fat=3.5g

Chicken and Shrimp Kabobs by Ellipse Fitness

Hi Everyone,

  What a better way to use all those fresh vegetables from your own garden or from your local Farmer’s market than this yummy kabob recipe!  Not only is it fresh and delicious, it is packed with protein to keep your cookout nutritious!  The marinade that is used is very light and will not add unwanted calories and fat to your meal!

Chicken and Shrimp Kabobs

1     Lb. chicken breasts, cubed

15-20 Shrimp

3     Small zucchini, each cut into 4 pieces

1     Large onion, cut into 12 wedges

12    Large fresh mushroom caps

2     Bell peppers, cut into 2-inch pieces

9     Cherry tomatoes

Baste:

1 1/2 Tsp. fresh chives, chopped

1 1/2 Tsp. fresh dill weed, chopped

1/4   Tsp. garlic salt

1/4   Tsp. lemon juice

Directions:  Alternate chicken and shrimp with the veggies on the kabob sticks.  Baste mixture over kabobs.  Grill 10-15 minutes.  Baste again, if necessary.

Serves:  3-4

Total Calories: 259   Carb=22g Prot=40g Fat=3.4g

Ellipse Tip:  Use any fresh veggies from your garden as the vegetables mentioned in the recipe are for suggestion only.  Want a bit more zest?  Marinate your vegetables and meat in the baste for a hour in the refrigerator before cooking to seal in the flavor!

Italian Sausage Sauté

Hi Everyone,

The average brat has about 19-24 grams of fat!  That is nearly the amount of fat you want to have in your diet in an entire day.  A great swap for a regular brat is a chicken brat/sausage.  Most likely you can find them in the frozen section of your local grocery store.  Otherwise, we have found great varieties at Sam’s Club, Woodman’s, and Trader Joe’s!  This recipe is a great way to incorporate the chicken sausage into your diet without putting it on a boring ol’ bun!

Italian Sausage Sauté

4  Chicken Sausages

2  Cups Whole Wheat Rigatoni Noodles, cooked

1  Tbsp. Olive Oil

2  Cloves Garlic, minced

1  Large Red Pepper, chunked

1  Zucchini and/or Squash, sliced

1  Cup Mushrooms

1  Small Onion, sliced

1  Jar Hunt’s Reduced Sugar Spaghetti Sauce

2  Tbsp. Parsley, chopped

Directions:  Cut sausages into 1″ pieces, warm over medium heat in a sauté pan, and keep warm.  Cook the rigatoni according to package directions, keeps warm.  In a large saucepan, place olive oil and garlic, sauté lightly for 30 seconds.  Add peppers, zucchini, mushrooms, & onions and cook until crisp-tender.  Combine cooked sausage and pasta sauce with veggies and heat until warm.  Mix with the pasta or serve separately.  Top with fresh parsley.

Serves:  4

Total Calories: 296   Carb=33g Prot=21g Fat=8.3g

Ellipse Tip:  Great pasta choices are a whole wheat noodle, Barilla Protein Plus Noodles, or Shiritaki Tofu Noodles!

Snack-Time Chicken Salad by Ellipse

Hi Everyone,

Tired of the same old snacks?  Change it up a bit!   Here’s an easy recipe to make early in the week so that you have several servings for yourself throughout the week.  It tastes great and it is great for you!  You can swap out the chicken for tuna or turkey if you’d prefer.  Serve this chicken salad with whole wheat crackers or wrap it in a whole wheat tortilla!

Snack-Time Chicken Salad

1  13 Oz. Can of Chunk Chicken Breast

4  Baby Carrots, shredded

2  Tbsp. Onion, chopped

3  Tbsp. Non-fat Ranch Salad Dressing

Pepper To Taste

Directions:  Drain chicken and place in a mixing bowl.  With two forks, gently shred the chicken.  Add shredded carrot, chopped onion, salad dressing, and pepper to mixing bowl and mix thoroughly.  Chill for about an hour.

Serves:  3

Total Calories: 109   Carb=5.1g Prot=19g Fat=2.3g

Ellipse Tip:  A couple great brands of salad dressing to try are Walden Farm’s Ranch Dressing or Kraft Non-Fat Ranch Dressing.  This dab of salad dressing adds tons of flavor and the creamy texture that you desire!