Oxygen Health & Fitness

Classy Chicken Recipe from your Kiama Nutrition Coach

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This is chicken dressed up to the nines! With a bounty of unique flavour combinations including miso, coconut & curry, this chicken dish looks amazing, smells incredible and tastes delicious. We grabbed this recipe from Precision Nutrition’s Gourmet Nutrition Cookbook. Whether eaten alone or with company, you’ll love this classy dish from your Kiama Nutrition Coach.

Classy Chicken

Ingredients:

  • 1 Tbsp Shiro Miso Paste
  • 3/4 Cup Coconut Milk
  • Olive Oil Cooking Spray
  • 600g Chicken Breast (cubed)
  • 1 Cup Red Capsicum (diced)
  • 1 Cup Onion (diced)
  • 1 Tbsp Minced Garlic
  • 1 Tbsp Curry Powder
  • 1/2 tsp Cumin
  • 1 Cup Broccoli Florets
  • 1 Cup Asparagus (1 inch pieces)
  • 1 1/2 Cups Grated Cheddar Cheese

Instructions:

  1. Pre-heat Oven to 200 Degrees Celsius
  2. Whisk Miso & Coconut Milk until Miso is completely dissolved.
  3. Pre-heat a non-stick frying pan on medium heat and lightly spray with oil.
  4. Add the chicken and saute until lightly browned. Transfer to a large Casserole Dish.
  5. Return pan to medium heat & re-spray if necessary. Add the Red Capsicum, Onion, Garlic, Curry Powder & Cumin and saute for 1 Minute.
  6. Add Miso mixture, Broccolii, Asparagus, and Sauteed Vegetables to Casserole Dish.
  7. Evenly top with Grated Cheddar Cheese
  8. Place in the Oven and bake for 25 Minutes or until Cheese is lightly browned.

YUM!

 

 

Healthy Chicken Tenders from your Kiama Nutrition Coach

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Time for another Friday Fuel recipe to add to your healthy recipe repertoire.

 
Today’s recipe comes from Gourmet Nutrition, a brilliant cookbook created by Precision Nutrition – the world’s leading authority on nutrition for health physique and performance. This is the nutrition advice we use and promote as a Kiama Nutrition Coach.

As you probably guessed from the email subject line, this recipe is chicken, but in a much healthier version than your typical KFC grease. Instead of fried, it’s oven baked. Instead of the Colonel’s secret 7 spices, it’s coated in coconut, or for a twist you can turn them into Teriyaki Sesame strips with a tweak in the instructions below.

 

Whichever way you go, it’s a great way to change a typical unhealthy fast food into a tasty nutritious masterpiece.

 

Let me know what you think.

 

Baked Chicken Strips (Serves 2)

coconut chicken tenders

Ingredients:

 

  • 200g Chicken Breast (cut into 1/2 inch strips)
  • Salt ( 2 Pinches)
  • Pepper (1 pinch)
  • Paprika (1 pinch)
  • 1 Egg
  • 2 Tbsp Water
  • Whole wheat Breadcrumbs (1/4 cup)
  • Grated Coconut (1/4 cup)
  • Olive Oil Cooking Spray

 

Method:

  1. Pre heat oven to 180 degrees.
  2. Season chicken evenly with, pepper and paprika.
  3. Add the egg and water to a mixing bowl, whisk together well and set aside. Mix the breadcrumbs and coconut together in a separate mixing bowl and set aside.
  4. Dip the chicken in the egg and toss until coated completely. Remove and allow excess to drip off for a few seconds and then place directly into the breadcrumb/coconut mixture. Roll until nicely coated.
  5. Lightly coat a baking sheet with Olive oil cooking spray and place strips onto tray and then into oven.
  6. Bake until golden brown or cooked through (about 15-20 minutes). To test if they are cooked through, remove the largest strip and cut in half to check doneness.

Variation:

To make Teriyaki sesame Chicken Strips combine a tablespoon of soy sauce and melted honey to the egg mixture and substitute the coconut for sesame seeds.

YUM!

Healthy Pancakes from your Kiama Nutrition Coach

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Time for another Friday Fuel recipe to add to your healthy recipe repertoire.

 

Last Friday I gave you a delicious Banana Super Shake Recipe that makes a great in between meal snack or meal replace.

 

Today I’m going to continue with the Banana theme and tell you about a great healthy Breakfast your Kiama Nutrition Coach makes once or twice each week. It is too easy!

 

The creation of Banana Pancakes involves two ingredients, a blender and a frypan. There’s a few extras once served but really, anyone can cook this!

 

Try it out, you won’t be disappointed!

 

Banana Pancakes (Serves 2)

Ingredients:

  • 2 Medium sized Banana
  • 4 Eggs

 
Method:

  1. Blend together for 20 seconds (or mash together with a fork in a mixing bowl)
  2. Pour half the mixture into 4 evenly sized pancakes into an electric frypan.
  3. Cook on Low to Medium Heat for approximately 2 minutes or until pancakes start to thicken.
  4. Flip and cook the other side for a further 1 minute.
  5. Serve as a stack of 4 on one plate and cover with aluminium foil.
  6. Cook remaining mixture the same way and serve up 4 more pancakes on another plate.
  7. Top with Greek Yoghurt, Fresh Blueberries and a dash of honey/maple syrup.

 
YUM!
Banana Pancakes

Super shake recipe from your Kiama Nutrition Coach

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Each Friday throughout 2015 I’ll be sharing with you something from the Oxygen Health & Fitness vault of healthy delicious recipes.I’ve sourced these over the years from reputable fitness and nutrition coaches, friends, family and my own experience as a Kiama Nutrition Coach. I’m excited to share some of my favourites with you and if there’s something you’d like to see please let me know.

 

From week to week it could be a Breakfast, Lunch, Dinner or in this case a great Meal replacement called a Super Shake. Now this is no boring powder and water type Protein Shake this is a Super Shake packed full of nutrients and importantly, taste! I down one of these almost every day and I can’t get enough of them.

 

Try it out and let me know what you think!

 

Banana Super Shake

  • 1 1/2 Cups Almond Milk
  • 1/2 Cup Frozen Banana
  • 1 Tablespoon Flaxseed Oil
  • 1 Tablespoon Almonds
  • 1 Tablespoon Honey
  • 2 Scoops Vanilla Protein Powder

 
Blend together for 45 seconds.

Enjoy!

Banana Super Shake

 

Food Prep Hacks – Lazy Chicken Salad

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