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10 Quick And Healthy Chicken Recipes For Busy People

10 Quick And Healthy Chicken Recipes For Busy People

Ever wondered why chicken is a staple food for many athletes, bodybuilders and healthy individuals worldwide? Because it’s an abundant source of the essential nutrient protein – supporting weight loss, muscle recovery, growth and all round optimal health.

Chicken happens to be one of the cleanest and leanest meats, it’s readily available and easy to cook. Taste wise, “plain chicken” is quickly transformed using a variety of complementing herbs, spices and ingredients.

After a hard day at work or gruelling workout, a healthy chicken based meal will kickstart your physical recovery. Here are 10 glorious chicken recipes that go from prep to plate in under 30 minutes!

1. Yakisoba Chicken Recipe

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    This exciting Japanese dish is as healthy as it is delicious. It’s packed with nutrient dense vegetables and canola oil will even help to lower your overall cholesterol!

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    1. Grab a skillet and heat chilli paste, canola oil and sesame oils
    2. Add garlic for 30 seconds then introduce chicken and soy sauce
    3. Bring noodles to a boil and cook in a separate pan
    4. Once the meat is cooked, remove it and begin to stir fry vegetables
    5. Combine chicken, vegetables and noodles together before serving

    2. Romano Chicken Recipe

    romano

      A truly mouth-watering dish, cheesy chicken rollups with ham and spiced up with herbs. Enjoy a potent dose of bone-strengthening calcium alongside illness-fighting antioxidants from paprika.

      1. Wrap swiss cheese and ham on chicken breasts and roll them up
      2. In a separate bowl, mix parmesan cheese, garlic, paprika, tarragon, basil and bread crumbs
      3. Smoother chicken with the mix and coat with butter
      4. Set the microwave to high and cook for 5 minutes

      3. Katsu Chicken Recipe

      katsuchicken

        A traditional Japanese treat of delicous fried chicken. For a healthier option choose olive oil, the mono-saturated fats will help maintain balanced cholesterol.

        1. Season chicken breasts with salt and pepper
        2. Coat chicken with flour, dip in egg and cover with panko crumbs
        3. Heat olive oil in a skillet and introduce chicken
        4. Cook both sides until golden brown and serve

        4. Grilled Peanut Chicken Recipe

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        Grilled Peanut Chicken

          Distinctively tangy and nutty, guaranteed to impress your guests. Be generous with the peanuts, they offer significant protection against heart disease!

          1. Mix peanut butter, garlic, curry powder, cayenne pepper and lime juice in a bowl
          2. Brush chicken with half and then grill for 8 minutes
          3. Smother chicken with the rest of the sauce and return to grill until ready

          5. Lime Garlic Chicken

          limegarlic chicken

            A delightful chicken recipe, cooked in butter and garlic then drizzled with fresh lime. The anti-inflammatory nature of garlic works wonders for numerous conditions relating to heart, cholesterol and hypertension.

            1. Using a re-sealable plastic bag, mix flour, salt and pepper
            2. Place chicken in the bag and shake until coated
            3. Sauté chicken in a skillet with butter and garlic for 10-15 minutes
            4. Squeeze lime and sprinkle lemon pepper over chicken before serving

            6. Rosemary and Bacon Grilled Chicken Recipe

            rosemarybaconchicken

              This tasty chicken dish has a unique aroma thanks to the heavenly herb Rosemary. It will also help to reinforce your immune system, blood circulation and ingestion!

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              1. Preheat grill on medium-high heat
              2. Season chicken breast using garlic powder, salt and pepper
              3. Lay rosemary sprigs on chicken and wrap with bacon
              4. Cook breasts for approximately 8 minutes on each side before serving

              7. Lemon Dijon Chicken Recipe

              lemon-dijon

                A tantalizing chicken recipe, spicy and bursting with flavor! The key ingredient Dijon mustard contains compounds that can inhibit cancer cell growth.

                1. Fry chicken on medium heat using a skillet
                2. Gradually introduce lime, lemon, Dijon, black pepper and creole seasoning
                3. Flip chicken whilst cooking for 15 minutes and then serve

                8. Spicy Basil Chicken Recipe

                basilchicken

                  Bring home an authentic taste of Thailand with this hot dish. Go heavy on the basil, it’s an abundant source of antioxidants with anti-aging properties.

                  1. Heat garlic and chile peppers using a skillet until golden brown
                  2. Add chicken and season with sugar, garlic, salt and pepper
                  3. Add oyster sauce, mix in mushrooms and onions
                  4. Cook until chicken is done and onions are tender and then serve

                  9. Honey Glazed Chicken Recipe

                  honeyglazedhicken
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                    Honey brings an amazing natural sweetness to this family favourite. Rename honey to “liquid gold”, it’s antibacterial and has plenty of antioxidant firepower!

                    1. Mix honey, red pepper flakes and soy sauce in a small bowl
                    2. Cook chicken in a skillet for 5 minutes
                    3. Introduce honey mix and cook until ready to serve

                    10. Wild Whisky Chicken Recipe

                    whiskychicken

                      Grab your whisky of choice and excite your guests with this sweet recipe! If you are jokingly accused of being an alcoholic, mention that studies have linked whisky to a number of benefits including weight loss!

                      1. Sauté chicken until cooked through
                      2. Mix soy sauce, garlic powder, whisky, pineapple juice, pepper and sugar in a separate bowl
                      3. Pour the whisky mix over chicken and simmer for 10-15 minutes before serving

                      Featured photo credit: ziashusha via shutterstock.com

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                      Last Updated on September 18, 2020

                      7 Simple Rules to Live by to Get in Shape in Two Weeks

                      7 Simple Rules to Live by to Get in Shape in Two Weeks

                      Learning how to get in shape and set goals is important if you’re looking to live a healthier lifestyle and get closer to your goal weight. While this does require changes to your daily routine, you’ll find that you are able to look and feel better in only two weeks.

                      Over the years, I’ve learned a lot about what it takes to get in shape. Although anyone can cover the basics (eat right and exercise), there are some things that I could only learn through trial and error. Let’s cover some of the most important points for how to get in shape in two weeks.

                      1. Exercise Daily

                      It is far easier to make exercise a habit if it is a daily one. If you aren’t exercising at all, I recommend starting by exercising a half hour every day. When you only exercise a couple times per week, it is much easier to turn one day off into three days off, a week off, or a month off.

                      If you are already used to exercising, switching to three or four times a week to fit your schedule may be preferable, but it is a lot harder to maintain a workout program you don’t do every day.

                      Be careful to not repeat the same exercise routine each day. If you do an intense ab workout one day, try switching it up to general cardio the next. You can also squeeze in a day of light walking to break up the intensity.

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                      If you’re a morning person, check out these morning exercises that will start your day off right.

                      2. Duration Doesn’t Substitute for Intensity

                      Once you get into the habit of regular exercise, where do you go if you still aren’t reaching your goals? Most people will solve the problem by exercising for longer periods of time, turning forty-minute workouts into two hour stretches. Not only does this drain your time, but it doesn’t work particularly well.

                      One study shows that “exercising for a whole hour instead of a half does not provide any additional loss in either body weight or fat”[1].

                      This is great news for both your schedule and your levels of motivation. You’ll likely find it much easier to exercise for 30 minutes a day instead of an hour. In those 30 minutes, do your best to up the intensity to your appropriate edge to get the most out of the time.

                      3. Acknowledge Your Limits

                      Many people get frustrated when they plateau in their weight loss or muscle gaining goals as they’re learning how to get in shape. Everyone has an equilibrium and genetic set point where their body wants to remain. This doesn’t mean that you can’t achieve your fitness goals, but don’t be too hard on yourself if you are struggling to lose weight or put on muscle.

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                      Acknowledging a set point doesn’t mean giving up, but it does mean realizing the obstacles you face.

                      Expect to hit a plateau in your own fitness results[2]. When you expect a plateau, you can manage around it so you can continue your progress at a more realistic rate. When expectations meet reality, you can avoid dietary crashes.

                      4. Eat Healthy, Not Just Food That Looks Healthy

                      Know what you eat. Don’t fuss over minutia like whether you’re getting enough Omega 3’s or tryptophan, but be aware of the big things. Look at the foods you eat regularly and figure out whether they are healthy or not. Don’t get fooled by the deceptively healthy snacks just pretending to be good for you.

                      The basic nutritional advice includes:

                      • Eat unprocessed foods
                      • Eat more veggies
                      • Use meat as a side dish, not a main course
                      • Eat whole grains, not refined grains[3]

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                      Eat whole grains when you want to learn how to get in shape.

                        5. Watch Out for Travel

                        Don’t let a four-day holiday interfere with your attempts when you’re learning how to get in shape. I don’t mean that you need to follow your diet and exercise plan without any excursion, but when you are in the first few weeks, still forming habits, be careful that a week long break doesn’t terminate your progress.

                        This is also true of schedule changes that leave you suddenly busy or make it difficult to exercise. Have a backup plan so you can be consistent, at least for the first month when you are forming habits.

                        If travel is on your schedule and can’t be avoided, make an exercise plan before you go[4], and make sure to pack exercise clothes and an exercise mat as motivation to keep you on track.

                        6. Start Slow

                        Ever start an exercise plan by running ten miles and then puking your guts out? Maybe you aren’t that extreme, but burnout is common early on when learning how to get in shape. You have a lifetime to be healthy, so don’t try to go from couch potato to athletic superstar in a week.

                        If you are starting a running regime, for example, run less than you can to start. Starting strength training? Work with less weight than you could theoretically lift. Increasing intensity and pushing yourself can come later when your body becomes comfortable with regular exercise.

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                        7. Be Careful When Choosing a Workout Partner

                        Should you have a workout partner? That depends. Workout partners can help you stay motivated and make exercising more fun. But they can also stop you from reaching your goals.

                        My suggestion would be to have a workout partner, but when you start to plateau (either in physical ability, weight loss/gain, or overall health) and you haven’t reached your goals, consider mixing things up a bit.

                        If you plateau, you may need to make changes to continue improving. In this case it’s important to talk to your workout partner about the changes you want to make, and if they don’t seem motivated to continue, offer a thirty day break where you both try different activities.

                        I notice that guys working out together tend to match strength after a brief adjustment phase. Even if both are trying to improve, something seems to stall improvement once they reach a certain point. I found that I was able to lift as much as 30-50% more after taking a short break from my regular workout partner.

                        Final Thoughts

                        Learning how to get in shape in as little as two weeks sounds daunting, but if you’re motivated and have the time and energy to devote to it, it’s certainly possible.

                        Find an exercise routine that works for you, eat healthy, drink lots of water, and watch as the transformation begins.

                        More Tips on Getting in Shape

                        Featured photo credit: Alexander Redl via unsplash.com

                        Reference

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