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Supervisor
Elham AbolFateh

Kitchen

4 Healthy Chicken Recipes For Weight Loss

Saturday 05/January/2019 - 08:26 AM
Sada El Balad


Cauliflower fried rice

Ingredients
12 small head cauliflower
1 egg
1 egg white
salt and black pepper
1 tsp olive oil
1 clove garlic
4 oz breast
1 tsp grated fresh ginger
12 red bell pepper
1 scallion
18 tsp dried oregano
12 tbsp reduced sodium soy sauce

Directions
Heat a few drops of oil in a large skillet over medium heat. Add eggs cover and cook، without stirring، until fully cooked. Transfer to a cutting board and cut into 1 inch pieces.
Add 1 tsp olive oil to the pan، add ginger، garlic meat and cook، stirring، for 1 minute. Add bell pepper cut into strips scallion stirring، and cover until just tender، 2 to 4 minutes. Transfer everything to a bowl.
add cauliflower rice and stir until beginning to soften، about 4 minutes.
Return the meat mixture and eggs to the pan; add soy sauce and stir until well combined.

Vegetable soup

Ingredients
1 clove garlic
1 tsp olive oil
14 medium red onion
12 medium yellow bell pepper
2 skinless boneless chicken thighs
salt and black pepper
5 oz potato
4 oz canned diced tomatoes
12 cup low sodium broth
12 cup water
1 bay leaf

Directions
Heat oil in a pot over medium-high heat.
add garlic، onion، bell pepper، stirring often، until soft، about 2 minutes. Add chiken and cook until the meat has lost its raw color، about 3 minutes، add potato، and tomatoes.
Stir in broth، water، salt pepper، oregano and bay leaf، cover and cook on low heat for 20-30 minutes or until potatoes are fork tender.


Burger

Ingredients
34 cup whole wheat flour
12 tsp instant yeast
salt and black pepper
13 cup water
1 tbsp honey
1 egg
1 tbsp canola oil
12 tsp seasme seeds
1 clove garlic
1 tsp olive oil
12 medium red bell pepper
6 oz ground chicken breast
14 tsp dried oregano
2 tbsp tomato sauce

Directions
Mix whole wheat flour، salt، and instant yeast. Set aside.
warm together water and honey in a microwave.
Add the water-honey mixture to the flour mixture and mix.
Add the whisked egg، oil and mix (save 2 tbsp whisked egg for egg wash)
Knead with your hand until thoroughly combined.
Transfer this dough to a oiled bowl، cover with a kitchen towel and keep at a warm place for 1-2 hours or until double in size.
After the dough has risen، punch it down to release the air.
Divide it into 2 equal portions. Roll each dough portion into a ball and place on baking sheet.
Cover with a kitchen towel and let them rise for an hour or till almost doubled in size. Meanwhile preheat oven to 400 F degrees.
Brush each with egg، then sprinkle sesame seeds on top.
Bake at 400 F degrees for 10-12 minutes
in a very large nonstick skillet، heat oil over medium-high heat. Add garlic، onion، bell pepper. Cook for 4 to 5 minutes or until onion is tender، stirring occasionally. Stir in meat، salt، pepper، and oregano. Cook for 5 to 6 minutes more or until meat is no longer pink. Stir in tomato sauce; heat through.
Spoon the mixture onto bun halves.


Healthy salad with fruit

Ingredients
6 walnut halves
4 oz chicken breast boiled cut into cubes
2 tbsp greek yogurt
1 tsp apple cider vinegar
1 tsp honey
18 tsp salt
12 apple
12 cup halved grapes
1 oz spinach

Directions
Place a dry skillet over medium heat and add the chopped walnut. Cook، stirring and turning constantly، until the walnuts are aromatic and lightly browned. Transfer them to a plate to cool.
In a large bowl، whisk together yogurt، vinegar، honey، salt.
Add boiled meat، apple، grapes، spinach. and stir until all ingredients are combined.
Top with walnut.

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