STRONG! fitness

Cincinnati fitness classes for women, Cincinnati bootcamp for women

Italian Chicken Veggies Skewers

Italian chicken skewers

Ingredients:

Skeweres
8-12 skewers
1 1/2lbs of skinless boneless chicken breast cut into 2 inch chunks
2 TBS of apple cider vinegar
1 TBS of olive oil
1 TBS of olive oil for veggies
1 1/2 tps of sea salt
1/2 tps of sea salt for veggies
1/2 tps of red pepper flakes
1 TBS of fresh basil chopped
1 TBS of fresh oregano chopped
2 garlic cloves minced
1 tps of garlic powder for veggies
2 zucchini sliced into rounds
1 red pepper seeded and cut into 2 inch slices
1 yellow pepper seeded and cut into 2 inch slices

Sweet potato fries
2 sweet potato cut into fries
Olive oil spray
1/2 tps of sea salt
1/2 tps of pepper
1/2 tps of chili powder

Directions:
1. Soak wooden skewers for a minimum of 30 minutes in water
2. Mix apple cider vinegar, 1 TBS olive oil, basil, oregano, minced garlic, red pepper flakes, sea salt into a bowl.
4. Add chicken to mix and let marinade for 20-30 min
5. Mix 1 TBS of olive oil, sea salt, garlic powder to another bowl and add veggies and mix together
6. Add chicken and veggies to skewers
7. Preheat oven to 375 degrees
8. Lay sweet potato on a large pan and spray with olive oil spray
9. Mix spices together and evenly sprinkle on fries
10. Bake fries for 35-40 min turning them half way
11. Grill skewers for approx 15 min or until chicken is cooked through

Teriyaki Chicken Vegetable Stir-Fry

Teriyaki chicken stir fry

This has to be new tops on my list of favorite dinner recipes. It was so good I really wanted to lick my plate.

Ingredients:

Stir-fry

20-ounce can of pineapple chunks (drained but reserve the juice)

1 ½ pounds of boneless, skinless chicken breast

1 tbs corn starch

1 tbs of grape seed or olive oil

2 cups broccoli

1 cup thinly sliced carrots

1 red pepper chopped or sliced (I didn’t have a pepper handy so I used crushed red pepper flakes)

¼ cup of the reserved pineapple juice

Sauce:

½ cup water

1/3 cup low sodium soy sauce

1tbs lite syrup or molasses

2 tbs of brown sugar

1 tbs of rice vinegar

1 garlic clove minced

1 tps of minced fresh ginger or ¼ dried ginger (I used the dried)

2 tps of corn starch

 

Directions:

1. Thinly slice the chicken breasts and toss in a medium bowl with corn starch and salt and pepper. Let the chicken set for 10-15 min while whisking the sauce and chopping veggies.

2. For the sauce, combine all the ingredients in a bowl and whisk until smooth

Heat the oil in a large pan until hot. Add half the chicken single layer and cook until brown, about 45 sec. Flip chicken and cook on other side until cooked through about 1-2 min. Remove chicken to a plate and cook the rest of the chicken.

3. Add another tps of oil and add vegetables and pineapple and cook stirring often. 4. Add the water at this point letting veggies steam until tender.

5. Add the chicken back to the pan. Whisk sauce again and stir over chicken, veggies and pineapple. Let simmer for 2-5 min until thickened.

6. Can serve with a side of brown rice.