Healthy and Easy High-Protein Chicken Recipes
Maintaining a balanced and nutritious diet is a must for cheerleaders, especially those aspiring to go pro! Protein, in particular, helps with muscle repair and development.
Chicken, being a lean source of protein, is a staple in many athletes' diets. Need delicious ideas? In this article, we'll explore three easy high-protein chicken recipes to fuel your performance and keep you in top shape.
1. Grilled Lemon Herb Chicken with Quinoa and Vegetables
Ingredients:
- 2 boneless, skinless chicken breasts
- 1 lemon (zested and juiced)
- 2 cloves of garlic (minced)
- 1 tablespoon fresh rosemary (chopped)
- 1 tablespoon fresh thyme (chopped)
- Salt and black pepper to taste
- 1 cup quinoa
- 2 cups water or chicken broth
- Assorted vegetables (e.g., bell peppers, zucchini, cherry tomatoes)
Instructions:
In a bowl, combine lemon zest, lemon juice, minced garlic, chopped rosemary, chopped thyme, salt, and black pepper to create a marinade.
Place the chicken breasts in a resealable plastic bag and pour the marinade over them. Seal the bag and refrigerate for at least 30 minutes.
Preheat a grill or grill pan over medium-high heat. Grill the chicken for about 6-8 minutes on each side or until cooked through.
While the chicken is grilling, rinse the quinoa under cold water. In a medium saucepan, combine quinoa and water or chicken broth. Bring to a boil, then reduce heat, cover, and simmer for 15-20 minutes, or until the liquid is absorbed and the quinoa is cooked.
While the quinoa is cooking, chop the assorted vegetables and lightly sauté or grill them until tender.
Serve the grilled lemon herb chicken on a bed of cooked quinoa, accompanied by the assorted vegetables.
2. Baked Pesto Chicken with Roasted Sweet Potatoes
Ingredients:
- 2 boneless, skinless chicken breasts
- 1/4 cup basil pesto
- 2 tablespoons olive oil
- 2 medium sweet potatoes (peeled and cubed)
- Salt and black pepper to taste
- Fresh basil leaves for garnish (optional)
Instructions:
Preheat the oven to 400°F (200°C).
In a small bowl, mix the basil pesto with one tablespoon of olive oil.
Place the chicken breasts on a baking sheet lined with parchment paper. Brush the pesto mixture over the chicken.
In a separate bowl, toss the sweet potato cubes with the remaining olive oil, salt, and black pepper.
Spread the sweet potatoes around the chicken on the baking sheet.
Bake for about 25-30 minutes, or until the chicken reaches an internal temperature of 165°F (74°C) and the sweet potatoes are tender.
Garnish with fresh basil leaves if desired, and serve.
3. Asian-Inspired Stir-Fry Chicken with Broccoli and Brown Rice
Ingredients:
- 2 boneless, skinless chicken breasts (sliced into strips)
- 2 cups broccoli florets
- 1 bell pepper (sliced)
- 1 carrot (julienned)
- 1/4 cup low-sodium soy sauce
- 2 tablespoons honey
- 1 tablespoon ginger (minced)
- 2 cloves of garlic (minced)
- 2 cups cooked brown rice
Instructions:
In a small bowl, whisk together soy sauce, honey, minced ginger, and minced garlic to create the sauce.
In a large skillet or wok, heat a small amount of oil over medium-high heat. Add the chicken strips and cook until no longer pink, then remove from the skillet.
In the same skillet, add a bit more oil if needed, then add the broccoli, bell pepper, and carrot. Stir-fry for about 5-7 minutes, or until the vegetables are tender-crisp.
Return the cooked chicken to the skillet and pour the sauce over the mixture. Stir-fry for another 2-3 minutes, ensuring the chicken is well-coated with the sauce.
Serve the stir-fry over cooked brown rice.
Conclusion
Incorporating these high-protein chicken recipes into your diet can help fuel your performance as an aspiring or current pro cheerleader. Remember to balance your meals with a variety of nutrients to support your health and fitness goals. With these delicious and easy recipes, you'll be on your way to achieving your cheerleading dreams in no time!
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