Recipes

Ohhh so JUICY Sundried Tomato Chicken

4ufitness easy sundried tomato chicken recipeSimple, Flavorful & Great for your waistline! ! I kid you not…. this recipe will pleasantly surprise your taste buds and is ready in less than 20 minutes!!! Try this on a Rest day because it’s ridiculously low in carbs! And make sure to check out the side dish recipe for Roasted Parmesan Cauliflower and Broccoli!

Ingredients:

  • 4 Chicken Breasts (Organic, No added Hormones, about 4 oz. each)
  • 1 cup Canned Coconut Milk (@WholeFoods) – Don’t worry, your chicken will not taste like coconut.
  • 1 tbsp Olive Oil
  • 3 tbsp Minced Garlic (@Sams Club)
  • 1/4 cup Sundried Tomatoes (@Trader Joes, marinated in olive oil – dab excess oil with towel)
  • 1/2 cup Chicken Broth (Organic, Low Sodium)
  • Salt and Pepper to taste
  • Optional – Sweet Basil

 

Directions: 

1. In a large skillet, heat 1 tbsp olive oil over medium-high heat. Add garlic to hot oil and cook until golden and fragrant. This should take about 1 minute.

2. On a cutting board, cut excess fat off chicken breasts. Add salt and pepper to chicken breasts and rub on both sides.

3. Add the seasoned chicken into the hot skillet with garlic. Sear chicken until golden brown on both sides, which will take just a few minutes. Then add chicken broth and sundried tomatoes to the skillet. Cover and cook until the chicken is cooked through for 8-10 minutes (this will vary depending on the size of the chicken breast).

4. Turn off your skillet (or turn down to low) and pour Coconut milk over the cooked chicken. Allow coconut milk to warm and then serve!

5. Optional – add Sweet Basil to chicken and serve with the following if its your rest day:

4u fitness Parmesan Roasted Cauliflower and Broccoli

Ingredients:

  • 1 medium head cauliflower (cut into small florets)
  • 1 medium head broccoli (cut into small florets)
  • 1 tbsp olive oil & Olive Oil Spray
  • salt and pepper
  • juice of freshly squeezed lemon (about 1/2 lemon)
  • 3 tbsp Parmesan Cheese

 

Directions:

  1. Preheat oven to 450F.
  2. In a large mixing bowl, combine all ingredients (except Parmesan) and mix well so all the florets are coated and seasoned.
  3. Lightly coat a baking sheet with Olive Oil Spray and lay out the florets.
  4. Roast for about 20 minutes, turning florets occasionally so they are evenly cooked.
  5. Remove from oven when edges of florets begin to brown. Then top with Parmesan Cheese!

 

Macros for 1 Chicken Breast (approx. 4 oz) and sauce: 

Protein: 28 grams / Carbs: 6 grams / Fat: 14 grams

Approximately 270 calories

 

Original recipes can be found at www.skinnyms.com and www.skinnytaste.com 

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