Memorial Day Weekend 2014 has arrived. With it comes grilling out, social get-togethers, and the excitement of the upcoming summer. Meanwhile, Bootcamp 21 is wrapping up Week 6 and preparing for Week 7. This far along, some clients are starting to ask “What can I do differently with chicken?” or “How can I join social situations like cookouts and stay on plan?” Today is all about ways to top, marinade, season your grilled (or otherwise cooked) chicken in a tasty, healthful manner.
First up, everyone loves the slow cooker BBQ chicken recipe I posted ages ago, but that doesn’t mean I don’t want to try other BBQ recipes because, let’s be honest, BBQ rocks. Check out this spicy and mildly sweet option:
Chipotle Maple BBQ Saucehttp://www.foodandwine.com/recipes/chipotle-maple-barbecue-sauce
- 2 chipotles in adobo, seeded
- ½ cup Heinz reduced-sugar ketchup (1g sugar/serving)
- ¼ cup sugar-free maple syrup
- 3 Tbsp cider vinegar
- 1 Tbsp Worcestershire sauce
- 1-2 Tbsp oil
In food processor, combine all and puree until smooth. Simmer in small saucepan 2 min, until glossy. Adjust to taste. Be wary of sodium so brush on, top with, or mix in just a couple tablespoons with your protein!
Looking for something a bit more exotic?
Spicy Peanut Saucehttp://www.foodandwine.com/recipes/spicy-peanut-sauce
- ½ cup creamy pb
- ½ cup water, almond, or coconut milk
- 1 Tbsp garlic chili sauce (no sugar – small clear cylinder with FLAT green lid)
- 1 Tbsp fish sauce
- 2 Tbsp fresh lime juice
- 1 tsp grated ginger
- 1 garlic clove
Combine all until smooth in food processor/blender. Adjust to taste. The ½ cup peanut butter makes 4 full fat servings (2 Tbsp each). I discovered I’m not crazy about fish sauce. Substitute with low-sodium soy sauce and limit use before a weigh in. Use on miracle noodles, brown rice, chicken, shrimp, or tofu. I tried it on grilled chicken and mixed in with browned ground turkey.
How about a Mexican feel? You’re probably familiar with packets of taco and fajita seasoning in the store, but those are generally packed with sodium and sometimes random ingredients our bodies probably would do better without. Make your own and keep it with your spices for a go-to seasoning you don’t have to limit.
Taco Seasoning http://redandhoney.com/recipes/
- ¼ cup chili powder
- 2 Tbsp cumin
- 4 tsp sea salt
- 2 tsp black pepper
- 2 tsp paprika
- 1 ½ tsp garlic powder
- 1 ½ tsp onion powder
- 1 ½ tsp oregano
- 1 ½ tsp crushed red pepper flakes
- 1 tsp unsweetened cocoa powder
Mix in a bowl. Store in tightly sealed container in a cabinet with other spices. A mason jar works well. Despite being a chocoholic, I gotta admit, I’m not sure I can get on board with the cocoa in here. I’ll leave use of that ingredient up to you!
Just about anyone needs variety with their food. There are so many ways to alter a simple chicken breast, pound of ground meat, or even fish fillet by trying a new sauce, seasoning, or cooking method. So feast with BBQ, feast with peanut butter, feast on tacos, and as always…FEAST ON!!!
~Coach Lauren
