Chris Powell's Choose More, Lose More for Life (40 page)

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Authors: Chris Powell

Tags: #Health & Fitness / Diet & Nutrition / Weight Loss, #Self-Help / Motivational & Inspirational, #Health & Fitness / Exercise

BOOK: Chris Powell's Choose More, Lose More for Life
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  1. Sprinkle the seasoning over both sides of chicken breasts.
  2. Heat oil in a nonstick pan over medium heat. Add chicken breasts; cook on each side until done to your taste.
  3. Serve immediately with your favorite side for a high- or low-carb day; or portion out and store in the fridge or freezer until you’re ready to reheat and enjoy.

CARIBBEAN JERK CHICKEN
Ingredients
2 Portions
4 Portions
6 Portions
8 Portions
Protein
Chicken breasts
2
4
6
8
Prep
Olive oil in spritzer bottle
1 spritz
2 spritzes
3 spritzes
4 spritzes
Flavoring
Soy sauce, low-sodium
2 tsp
4 tsp
2 Tbsp
2 ½ Tbsp
Cider vinegar
1 tsp
2 tsp
1 Tbsp
4 tsp
Caribbean jerk seasoning
1 Tbsp
2 Tbsp
3 Tbsp
4 Tbsp
Water
1 tsp
2 tsp
1 Tbsp
4 tsp
  1. Put all ingredients into a gallon-size zip-top bag and seal. Gently massage bag to mix ingredients and fully coat meat with marinade. Let sit for at least 30 minutes (see do-ahead tip box!).
  2. Remove meat from bag and discard any remaining marinade. Grill over medium heat or broil, cooking on each side to desired doneness.
  3. Serve immediately with your favorite side for a high- or low-carb day; or portion out and store in the fridge or freezer until you’re ready to reheat and enjoy.

Do-Ahead Tip:
When your recipe calls for a marinade, marinate your ingredients the night before or on the morning of cooking to speed up dinnertime. It’ll add even more flavor to your meat!

ITALIAN HERBED CHICKEN
Ingredients
2 Portions
4 Portions
6 Portions
8 Portions
Protein
Chicken breasts
2
4
6
8
Prep
Olive oil in spritzer bottle
1 spritz
2 spritzes
3 spritzes
4 spritzes
Flavoring
Dried red pepper, ground
Dash
tsp
¼ tsp
tsp
Garlic powder
tsp
¼ tsp
½ tsp
¾ tsp
Seasoned salt
tsp
tsp
1 tsp
1
tsp
Italian seasoning
½ tsp
1 tsp
1 ½ tsp
2 tsp
Red wine vinegar
4 tsp
2 ½ Tbsp
4 Tbsp
5 ½ Tbsp
Water
1 tsp
2 tsp
1 Tbsp
4 tsp
  1. Put all ingredients in a gallon-size zip-top bag and seal. Gently massage bag to mix ingredients and fully coat meat with marinade. Let sit for at least 30 minutes (see do-ahead tip box on
    here
    !).
  2. Remove meat from bag and discard any remaining marinade. Grill over medium-high heat or broil, cooking on each side to desired doneness.
  3. Serve immediately with your favorite side for a high- or low-carb day; or portion out and store in the fridge or freezer until you’re ready to reheat and enjoy.

LEMON CHICKEN
Ingredients
2 Portions
4 Portions
6 Portions
8 Portions
Protein
Chicken breast
2
4
6
8
Prep
Olive oil in spritzer bottle
1 spritz
2 spritzes
3 spritzes
4 spritzes
Flavoring
Lemon juice
¼ cup
½ cup
¾ cup
1 cup
Garlic, minced
1 tsp
2 tsp
1 Tbsp
4 tsp
Salt and pepper to taste
  1. Put all ingredients in a gallon-size zip-top bag and seal. Gently massage bag to mix ingredients and fully coat meat with marinade. Let sit for at least 30 minutes (see do ahead tip box on
    here
    !).
  2. Remove meat from bag and discard any remaining marinade. Broil, or grill over medium-high heat, cooking chicken on each side to desired doneness.
  3. Serve immediately with your favorite side for a high- or low-carb day; or portion out and store in the fridge or freezer until you’re ready to reheat and enjoy.

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