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Okay, I know this is a little out of the ordinary for a “Technique Tuesday” post, but since we all know how important eating healthy nutritious meals are for helping us reach our fitness goals, I figured this might be a fun spin on the usual Tuesday subject. Besides, we can just say that we’re brushing up on your cooking technique.

I’ve been getting a lot of people asking me for nutritional advice lately, and though I have some knowledge on the subject, I’ll actually be having a few of my favorite RD’s (Registered Dietitians) write some guest posts on the site soon, and they are much better equipped to answer some of the questions you all have been sending me.

In the meantime I figured I’d share something you might all find helpful. It’s a delicious and healthy recipe for Mustard Chicken.

My amazing and beautiful fiance Liz (did I mention amazing?) makes this at least once a week for us, and it is my favorite meal of the week by far.

It’s also pretty simple to make, doesn’t take a lot of prep, and can keep for a couple of days while still tasting awesome, unlike a lot of other leftovers.

So without further ado, here it is (Let’s hope Liz isn’t mad I shared her uber secret recipe with everyone else):


What you’ll need:

1 package of boneless, skinless chicken tenderloins (they usually come in packs of 12-16 tenders)
Dijon Mustard
Olive Oil and Vinegar dressing (I recommend Newman’s Own)
Coarse Ground Pepper
Salt
Minced Garlic

See, I told you it didn’t take a lot of ingredients.

To make the marinade you’ll combine the following:

3-4 tbl. spoons of Dijon Mustard
2 tbl. spoons of Olive Oil and Vinegar dressing
2 tsp. of minced garlic
1 tsp of salt
Ground pepper to your discretion.

Coat the chicken tenderloins in the newly created marinade, and let sit in the fridge for at least 20 min (Liz likes to just make the marinade in the morning normally since it’s so easy and let them sit for the day in it).

When you’re ready to cook them, preheat your oven to 400F. Place the chicken tenders on a non-stick baking sheet, and then place them in the oven for 20 min.

Voila!!!

We generally like to eat the chicken tenders over an arugula salad with some other veggies thrown in. I really like the way the mustard chicken tastes over the peppery flavor of the arugula.

Best part is these are the macro-nutrient breakdowns and approx calories for the chicken assuming you had 4 chicken strips:

38g of protein
5g of fat
>1g carbohydrates
approx 220 calories.

The two things should note are firstly if you are someone trying to follow a low sodium diet you may need to play with this recipe a little, as most mustard and dressings tend to be higher in sodium content, and obviously, skip the salt. Secondly if you’re planning on making full chicken breasts instead of the tenderloins they’ll need to cook for approx 40 min depending on the size of the chicken breasts.

Well, there you have it folks, a delicious low cal beginning to a good meal which as you can see also pack a bunch of protein. I hope you enjoy it.
 


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