Chicken Tonight

Before you scream, “there’s nothing to eat,” try these two protein packed recipes. The one question I’m asked over and over again is “How can I eat healthy when I’m so busy?” And, without a doubt, eating protein on the run is always a challenge. Good luck finding quality lean sources boneless, skinless turkey or chicken breasts, in a burger joint or food court. I always tell my clients to plan ahead. Easier said than done, you say? Here are my secrets.

Look no further than leftovers, and plan for them, too. When you’re cooking chicken or turkey breasts for a meal, make extra and refrigerate them. With leftovers, whip up a wrap by dicing the meat and combining it with chopped tomatoes, lettuce and a touch of vinaigrette, or have them for breakfast with a high-protein pita. Make an omelet with cubes of chicken and put it in a whole-wheat pita.
The key is to learn how to throw ingredients together to make a delicious meal. You’ll have to test and experiment a little in the chicken, but stick with what you like. If you like one food by itself, try mixing it with another favorite item, for example, combining poultry and your favorite veggies makes for a delicious soup. If you think ahead for the next few days, you’ll always eat well, even with the busiest of schedules.

Here are two recipes, one is a meal large enough to make extras, and the second is to finish off leftover. Both are nutritious meals for you and your family.

Quick chicken breast cutlets
Make 8 servings.
Ingredients:
2 cups dry all-natural whole-wheat bread crumbs
¼ cup grated fat-free cheese
4 tablespoons Italian seasoning
3 egg whites
¼ cup olive oil
900 grams of chicken breast cutlets, skinless and boneless

Instructions:
Combine bread crumbs, cheese and Italian seasoning in a large bowl. In another bowl, beat egg whites until frothy. Heat oil in a large skillet over medium heat. Dip each chicken cutlet in egg whites and roll in bread crumbs until covered. Place in skillet. Check the underside and turn over once the coating is golden brown and the juices run clear. Cook for about 7 minutes per side. Serve.

Fabulous cheese chicken salad
3 cups cooked chicken breast, chopped (2 breasts leftover from Quick chicken breast cutlets)
2 large celery stalks, diced
½ red capsicum, chopped
½ cup red onion, chopped
6 tablespoons of mayonnaise
6 tablespoons of fat-free sour cream
50 grams reduced-fat cheese
2 teaspoons dried dill weed

Instructions:
In a large bowl, mix all the ingredients together well. Refrigerate until ready to serve.

Shopping Tip:
Make sure you find a brand of bread crumbs that are all-natural. One-quarter of a cup of your favorite brand may contain more than 430 milligrams of sodium. Look for all-natural bread crumbs that contain 35 to 125n milligrams per ¼ cup and contain no corn syrup.