Great Biceps Workout

Source: Muscle & Fitness Magazine. May, 2010.

RECIPE: STUFFED CHICKEN CACCIATORE-Serves 4

Source: Better Homes and Garderns Special Interest Publications: Ultimate Chicken Magazine (2010)

Ingredients:

• 4 skinless, boneless chicken breast halves
• ¼ cup loosely packed fresh basil leaves
• 3 tablespoon snipped oil-packed dried tomatoes
• 3 tablespoons grated parmesan cheese
• 2 tablespoons olive oil
• 1 medium onion, sliced and separated into rings
• 1 red sweet pepper, cut into thin strips
• 1 cup quartered small white mushrooms
• ¼ teaspoon crushed red pepper
• 1 14.5 oz can diced tomatoes with basil, oregano, and garlic
• 1 teaspoon dried oregano
• 1 cup (when dry) hot cooked brown or wild rice

Method:

• Place each chicken breast half between two pieces of plastic wrap. Using the flat side of a meat mallet, pound chicken lightly into a rectangle about ¼ inch thick. Remove plastic wrap.
• Divide basil leaves, dried tomatoes, and 2 tablespoons of grated parmesan cheese evenly among chicken pieces. Fold in the side edges; roll up from bottom edge. Secure with wooden toothpick.
• In a large ovenproof skillet, cook chicken rolls in hot oil over medium0high heat about 5 minutes or until lightly brown, turning once. Remove from skillet; set aside.
• Add onion, sweet pepper, mushrooms, and crushed red pepper to skillet; cook for 5 minutes. Add tomatoes and oregano: cook 8-10 minutes or until vegetables are tender. Return chicken to skillet. Spoon some sauce over chicken; sprinkle with remaining 1 tablespoon cheese.
• Bake in a 375 degree oven about 15 minutes or until chicken is no longer pink (170 degrees F). Remove toothpicks. Serve chicken and sauce with rice.

Per Serving: Approximately 400 cal, 11 g fat (2 g saturated fat) 86 mg cholesterol, 698 8mg sodium, 36 g carbohydrates, 41 g protein.

RECIPE: CRAB, MANGO, & AVACADO SALAD WITH CITRUS DRESSING.

Source:

Bon Appétit | July 2007Read More http://www.epicurious.com/recipes/food/views/Crab-Mango-and-Avocado-Salad-with-Citrus-Dressing-238776#ixzz0lJztFlXw

Ingredients:

• 3 tablespoons orange juice
• 1 tablespoon fresh lime juice
• 1 tablespoon honey
• 1 teaspoon grated orange peel
• 3 tablespoons olive oil
• 1/2 red onion, sliced paper-thin
• 1 pound fresh lump crabmeat, picked over, separated into chunks
• 1 large (15- to 16-ounce) mango, peeled, pitted, sliced
• 1 large avocado, halved, pitted, peeled, sliced
• 12 large Boston lettuce leaves

Method:

• Combine first 4 ingredients in small bowl; whisk in oil. Season dressing with salt and pepper. Mix in onion; let marinate 15 minutes.
• Combine crabmeat, mango, and avocado in large bowl. Gently mix in dressing. Overlap ends of 3 lettuce leaves in center of each plate, forming bowl. Mound salad in lettuce bowls and serve.

Preferred Modifications (Bernd & Lori Stephan)

• Add more lime juice.
• Use minced shallots (1-2 Tbs) in place of the onions.
• Dice both the mango and avocado instead of slice.
• Add diced bell pepper. Add chili sauce (or tabasco) for heat.
• Add chopped cilantro.
• Use Belgium endive leaves instead of Boston lettuce.
• You can also replace the bell pepper with diced jicama.

RECIPE: LEMON AND CURRY MARINATED CHICKEN-Serves 8-10 (4oz Servings)

Ingredients:

• 2-2.5 lb boneless & skinless chicken breasts
• 1/8 cup olive oil
• 1 medium-sized lemon
• 4 cloves of garlic
• 1/3-1/4 of a medium-sized shallot
• 1 tablespoon curry powder
• 1 teaspoon ground cumin
• 1 teaspoon black pepper
• ½ teaspoon red chile pepper

Method:

• Use a food processor or blender to puree olive oil, lemon, garlic, shallot, curry powder, cumin, and and black pepper. Pour Ingredients over chicken in a zip-lock freezer bag and leave in refrigerator for 1 hour to marinade.
• Heat oven to 350 degrees.
• Pour contents of freezer bag into a large glass Pyrex baking dish and bake for 40-50 minutes (or until cooked thoroughly).

RECIPE: GARLIC & BASIL-MARINATED CHICKEN-Serves 8-10 (4 Oz Servings)

Ingredients:

• 2-2.5lb boneless & skinless chicken breast
• 1/8 cup olive oil
• 1 orange
• 4 oz fresh basil leaves (no stems)
• 4 cloves of garlic
• 1/3-1/4 of a medium-sized shallot
• 1 teaspoon black pepper

Method:

• Use a food processor or blender to puree olive oil, orange, basil, garlic, shallot, and black pepper. Pour Ingredients over chicken in a zip-lock freezer bag and leave in refrigerator for 24 hours to marinade.
• Heat oven to 350 degrees.
• Pour contents of freezer bag into a large glass Pyrex baking dish and bake for 40-50 minutes (or until cooked thoroughly).

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