Two Recipes for (Chicken and Beef)
Not all of us are on a super hardcore intense fitness trainers, but we still watch what goes in our mouths, and care about what we eat. And of the same token, it can be said that we're all equally concerned about getting enough protein in our diets; especially if we're weight training.
The benefits of protein include metabolism boosting, lean muscle, possible fat loss (that comes from boosting metabolism), increased energy... I could go on. However, the same old plain chicken breast, bland egg-whites, and boring fish gets tiresome. This is where I come in. I have 2 recipes for 5 different kinds of protein sources. Use this as a way to spice up your diet, and the healthy foods you've come to know and love.
Chicken:
Five-Spice Chicken
2 tbsp (25 ml) lemon juice
2 tsp (10 ml) liquid honey
1 tsp (5 ml) five-spice powder
8 chicken pieces
In large bowl, whisk together lemon juice, 1 tbsp (15 ml) vegetable oil, honey, five-spice powder and 1/4 tsp (1 ml) each salt and pepper. Remove skin from chicken if desired. Add chicken to marinade, turning to coat; let stand for 5 minutes.
In ovenproof skillet, heat 1 tbsp (15 ml) vegetable oil over medium-high heat; brown chicken, in batches and adding more oil if necessary. Drain fat from skillet.
Return all chicken to skillet. Roast in 425ºF (220ºC) oven until juices run clear when chicken is pierced.
Calories: 850
Protein: 182
Fat: 31
Carbs: 14
Beef:
Steak Diane
1 pound sirloin steak
1/2 teaspoon salt
1/8 teaspoon pepper
1 tablespoon olive oil
1 onion, thinly sliced
1 (8-ounce) package sliced button mushrooms
2 (5-ounce) packages prepared fresh green beans
2 tablespoons Worcestershire sauce
1/2 teaspoon dry mustard powder
2 tablespoons lemon juice
1 cup beef broth
2 tablespoons cornstarch
2 tablespoons chopped fresh parsley
Trim excess fat from steak, cut in half, and cut across the grain (or perpendicular to the lines in the meat), into 1/2-inch strips. Sprinkle with salt and pepper. In heavy skillet add olive oil; add the steak strips and stir-fry until brown, about 3 to 4 minutes. Remove meat from skillet with slotted spoon to a plate.
To drippings remaining in skillet, add onion and garlic; stir-fry until crisp-tender, about 3 to 4 minutes. Add mushrooms and green beans; stir-fry for 3 to 5 minutes longer. In small bowl combine Worcestershire sauce, mustard powder, lemon juice, beef broth, and cornstarch. Add to skillet and bring to a simmer.
Return meat to skillet; bring back to a simmer and cook for 4 minutes longer, until meat and vegetables are tender. Sprinkle with parsley and serve.
Calories: 1380
Protein: 133
Fat: 74
Carbs: 40
