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howcaniloseweight

Chicken recipes

High Protein Ginger Honey Chicken Recipes

 By Rob Poulos On August 23, 2012

Finding the delicious yet healthy meals is easier than you think.
Whether you need low calorie meals, high protein or low fat,
creating healthy recipes that help you reach your fitness goals
and taste good is a matter of having the right resources. Once you
have access to quick and easy healthy recipes, you’ll wonder why
you didn’t always eat this way!

For this particular ginger honey chicken all you need are a few basic ingredients that you probably already have in your kitchen. The key is make sure you caot the chicken breasts so you get maximum flavor. For extra flavor, poke holes into each breast with a fork before coating with ginger honey mixture.

Enjoy this easy, high protein chicken recipe:

Ingredients:

  • 2 tbsp. honey

  • 4 tbsp. water

  • 1 ½ tbsp. Dijon mustard

  • 4 boneless skinless chicken breasts (4 oz. each)

  • 3 garlic cloves, grated

  • 2 tsp. each salt & black pepper

  • 1 tsp. cayenne pepper (more or less based on spice preference)

  • 1 tbsp. grated fresh ginger

 

Directions

  1. Preheat oven to 350° F.
  2. Season chicken breasts with salt & pepper then place in non-stick oven safe dish.
  3. Combine honey, water, ginger, garlic, mustard and cayenne pepper in a small mixing bowl.
  4. Pour ¾ of mixture over chicken breasts, and rub on all sides to coat.
  5. Bake for 45 to 60 minutes, or until chicken reaches internal temperature of 165° F.
  6. Garnish each chicken breast with remaining sauce and serve with steamed vegetables.

 

Nutrition Facts Per Serving

Calories: 174

Servings: 4

Serving Size: 1 breast

Protein: 25.4g

Fat: 3.2g

Carbs: 10g

 

Change It Up

If you enjoy this recipe feel free to make a few changes so you don’t feel as though you’re eating the same meal every day. The more variety in your diet, the better chance you have at sticking to it! Try these easy tips:

  • Chop or slice chicken breasts before seasoning and add to a bed of lettuce.
  • Experiment with different types of mustard.
  • Replace honey with lime juice, and ginger with diced jalapeno pepper.
  • Use orange marmalade instead of honey for a burst of citrus flavor and save 30 calories!
  • Make a quick stir-fry by chopping cooked chicken and serving with stir fried vegetables.
  • Give your meal an Asian flair by using low sodium soy sauce instead of honey.
  • Reduce the heat by using sweet or smoky paprika instead of cayenne pepper.

Boneless, skinless chicken breasts are a great source of protein so finding a handful of recipes that you can easily change up will make it easier to enjoy a higher protein diet. Start with a few recipes such as this one, and use herbs & spices to change up the flavor so you never get tired of eating healthy.

Just as important however, is making sure you switch up the side dishes. Enjoy salad one day, steamed, grilled or broiled vegetables the next and you can even succumb to a (healthy) carb craving so you’re always eating good and eating for fat loss.

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