TF Chicken recipes

from TerraFit 

Rosemary Chicken with Roasted Asparagus

A little prep goes a long way with this delicious meal that everyone will enjoy!

Ingredients

• 4 large chicken thighs, bone-in, skin-on
• 3 tablespoons olive oil
• 1 tablespoon dried rosemary, dried
• 1 lemon, sliced
• 1 teaspoon salt
• 1 teaspoon black pepper
• 1-1/2 pounds asparagus, trimmed
• 2 to 3 tablespoons extra-virgin olive oil
• kosher salt and freshly ground black pepper
• lemon wedges

Directions

For the Chicken

1. Place the chicken thighs in a dish. Drizzle over the olive oil, rosemary, lemon slices, salt and pepper. Cover and let marinate in the refrigerator for at least 30 minutes. This can be done up to 4 hours in advance.
2. Preheat the oven to 350°F and have a small 8' x 8' baking dish ready. Preheat a cast-iron pan over medium high heat. When hot, drain each chicken thigh of excess oil, and place in chicken thigh in the pan, skin side down. It's fine to sear the lemon slices with the chicken.
3. Once the chicken is golden brown (4-5 minutes), flip it and sear it on the other side. Once both sides are brown, move the chicken thighs to the baking dish.
4. Bake for 20 minutes. Test the temperature in the deepest part of the thigh with a food thermometer - it should be 165°F. If it isn't, return it to the oven for 3 minutes intervals, and re-test.
5. Let rest for 5 minutes before serving.

For the Asparagus

1. Preheat the oven to 425 degrees. Place the asparagus in a single layer on a rimmed baking sheet. Drizzle over the olive oil and season with salt and pepper. Toss gently with your hands to evenly coat the spears.
2. Cook, shaking the pan once or twice, until tender, about 10 to 15 minutes, depending on the thickness of the stalks.
3. Remove from the oven and squeeze lemon juice over the spears. Serve hot or warm.

Mongolian Beef

Ingredients

• 1/2 lb beef tenderloin, thinly sliced against the grain
• 1 TB corn starch (optional)
• 2 cloves garlic, minced
• 1/4 tsp ginger, grated
• 2 1/2 – 3 TB low-sugar ketchup
• 1 1/2 TB honey
• 1 tsp Chinese rice wine or dry sherry
• 2 TB water (only if using corn starch)
• 3 green onion, cut into 2-inch pieces (green parts only)
• 1-2 TB olive oil for the pan

Directions

1. Stir together ketchup, honey, water, and Chinese rice wine/dry sherry. Set aside.
2. Heat oil in a pan over medium-high heat. Make sure the oil completely coats the bottom of the pan. Dredge the beef in corn starch (if using). Shake off any excess starch. Add the beef and quickly sauté until lightly browned.
3. Add garlic and ginger. Sauté for a few seconds. Add the sauce from step 1. The sauce should quickly come to a boil. Lower the heat a bit and allow it to bubble. Keep stirring. Reduce until it becomes thicker and glazes the beef. It should happen very quickly, within minutes.
4. Throw in the green onions at the last minute. Mix. Turn off the heat immediately. Serve with steamed brown rice or broccoli.

Mango & Mushroom Chicken

Serves 4

Ingredients

• 2 tablespoons olive oil
• 1 onion chopped
• 2 garlic cloves chopped
• salt and pepper
• 4 Boneless Skinless Chicken Breast Portions
• 10 wild tomatoes or cherry tomatoes
• 4 white mushrooms chopped
• ½ mango chopped
• 1 cup vegetable stock
• 4 tablespoons tomato paste
• 1 teaspoon chopped cilantro for garnish
• 1 teaspoon chili flakes (optional)

Directions

1. Add onion and garlic to a pan coated with the olive oil and let cook for about 5 minutes over a medium flame
2. Season both sides of the chicken breasts with salt and pepper
3. Move the onion and garlic to the side of the pan and add in the chicken and let brown on one side
4. Flip the chicken over and add the mushrooms, mango and tomato
5. Then add in the vegetable stock and tomato paste and stir and let simmer covered for about 20 minutes over a low flame
6. Uncover and stir till most of the liquid is absorbed
7. Sprinkle with chili flakes (optional) and cilantro and enjoy with brown rice or naan or broccoli or simply by itself!

Delish Orange Ginger Chicken

2 lbs. chicken cubed in one inch pieces

Salt and pepper
1 tbs olive oil 
1 head of broccoli, cut into florets 
Juice of two oranges, squeezed fresh
3 cloves of garlic, crushed
½ cup honey
⅓ cup soy sauce
¼ cup rice wine vinegar
2 tsp freshly grated ginger
½ tsp white pepper
¼ tsp crushed red pepper
3 tbs cornstarch

Pour olive oil in a skillet over medium heat and add chicken. Season with salt and pepper.
While chicken is cooking put together sauce. Add orange juice, garlic, honey, soy sauce, vinegar, ginger, pepper, and red pepper to a cold sauce pan.
Begin cooking sauce over med-low heat.
Once chicken is cooked, add broccoli to the skillet and cook until crisp tender.
After sauce has simmered for 10 minutes, add cornstarch and continue to cook for another 5 minutes.
Pour sauce into skillet and toss with chicken and broccoli.
Serve over your favorite whole grain.

Total time: 30 minutes
Servings: 4

Citrus Grilled Chicken

The hardest part to this recipe is just waiting for it to marinate!

Serves: 4

Total Time: 2 hrs.

Ingredients

• 4 boneless skinless chicken breasts
• 1 medium lemon, juiced
• 2 medium limes, juiced
• 2 medium oranges, juiced
• ½ white onion, chopped
• 1 teaspoon salt
• ½ teaspoon pepper
• 1 garlic clove, crushed and minced
• ½ teaspoon fresh ginger, minced

Directions

1. Put the 4 chicken breasts in a resealable plastic bag.
2. Put together all the marinade ingredients and pour in the bag over the chicken. Make sure that all the chicken comes in contact with the marinade.
3. Remove as much air as you can from the bag then seal it and place in the refrigerator for 2 hours.. Flip the bag to the other side at the 1 hour mark.
4. Start your grill and get it up to 350/400°. Remove the chicken from the bag and place skin side down for about 10 minutes.
5. Turn the chicken over. Depending on the thickness of the chicken breasts you may need to turn them once or twice more, baste the exposed side each time you turn it with additional marinade sauce.
6. The chicken is done when the internal temp reaches 165° or higher. Remove from grill and let it rest for 5 minutes before serving.

Bruschetta Grilled Chicken

This dinner meal can easily be turned into a leftover lunch meal the next day. Even throw it on a bed of lettuce!

Ingredients

• 4 small boneless skinless chicken breast halves
• 1/2 cup of lemon juice and olive oil combined (add more lemon juice than olive oil for a more tart flavor)
• 2 tomatoes, finely chopped
• 1/2 cup shredded part-skim mozzarella cheese
• 1/4 cup chopped fresh basil or 1 tsp. dried basil leaves

Directions

1. Place a large sheet of heavy-duty foil over half of grill grate; heat grill to medium heat. Meanwhile, place chicken in resealable plastic bag. Add 1/4 cup lemon juice & olive oil dressing and seal bag. Turn bag over several times to evenly coat chicken with dressing. Refrigerate 10 minutes (or marinate it all day if you have time). Remove chicken from bag; discard bag and dressing.
2. Grill chicken on uncovered side of grill for about 6 minutes. Meanwhile, combine remaining 1/4 dressing, tomatoes, cheese and basil.
3. Turn the chicken over and place cooked-side up, on foil on the grill. Top with tomato mixture. Close lid. Grill 8 minutes or until chicken is done.
4. Add a splash of balsalmic vinegar to give it a bit more zip.

Balsamic Chicken

Another summertime favorite that's packed with flavor!

Serves: 4

Total Time: 30 min.

Ingredients

• 2 tablespoons coconut oil
• 1 tablespoon olive oil
• 4 boneless skinless chicken breasts (or 2 large ones cut in half)
• ¾ teaspoon salt
• ¼ teaspoon black pepper
• ⅓ cup chopped onions
• 2 cups cremini mushrooms, sliced
• 4 cloves roasted garlic, smashed (or 2 cloves raw)
• ¼ cup balsamic vinegar
• ¼ - ½ teaspoon red pepper flakes
• 1 teaspoon chopped thyme, fresh
• ½ cup water
• 1 tablespoons fresh chopped chives (or parsley)

Directions

1. Position a rack in the center of the oven and preheat the oven to 350ºF.
2. Heat the coconut oil and olive oil on medium high heat in a skillet. Add the chicken breasts season each side with salt and pepper and cook 3 minutes per side.
3. Transfer the chicken to an oven-safe baking dish and bake uncovered for 20-25 minutes or until the juice run clear.
4. When 10 minutes of baking time remain, prepare the balsamic mushrooms. Heat the same skillet used to brown the chicken over medium high heat. Add the onions and mushrooms.
5. Saute for 1 minute before adding in the roasted garlic; cook for an additional minute. Add the balsamic vinegar, red pepper flakes, and chopped thyme. Heat the balsamic vinegar through for 1 minute then add in the ½ cup of water.
6. Continue to cook until the liquid reduces to about half.
7. Adjust the seasonings to taste.
8. Serve warm with chopped chives or parsley.

Asian Sesame Seed Stir Fry

Looking to try something new? Try this and let us prove that you can still eat healthy with good tasting food!

Ingredients

• 1 pack whole grain noodles
• 300 grams chicken, cuts in strips
• 4 tbs olive oil
• 1 inch ginger, cut fine in strips
• 5-6 cloves garlic, sliced fine
• 2 red onion, sliced in half circles
• 5-6 baby corn
• 1/2 red bell pepper, cut in thin strips
• 2-3 spring onions, cut diagonally in 1 inch strips
• 100 grams sugar snaps
• 2 tbs sesame oil
• 2 tbs soya sauce
• 2 tbs oyster sauce (optional for vegetarians)
• 2 tbs sesame seeds, toasted on the fire for 2-3 minutes
• 1 tbs chili paste
• handful of cashew nuts (optional)

Directions

1. Heat a wok (or pan) and add 2 tbs of oil. Stir fry the chicken till it is golden brown, about 2 minutes. Set aside and season with salt and pepper.
2. Cook the noodles as per instructions and let drain in a colander.
3. Add another 2 tbs of oil to the wok and make sure the oil is hot. Add the ginger and garlic and fry for about a minute. Add the red onion and stir fry for another one minute. Next add the pepper, sugar snaps, baby corn and cashew nuts. Fry for 2 minutes. Add the oyster sauce and continue to stir frequently.
4. After a minute or two add the chicken strips and the spring onions.
5. Lastly add the soya sauce and the chili paste. Stir for a minute and take off the fire. (Do not fry for too long, you want the vegetables still slightly crunchy).
6. Drizzle with the sesame oil and sprinkle with the sesame seeds.Serve with the noodles mixed in or on the side.

Crockpot Orange Chicken

A healthy alternative to this traditional Asian dish!

Ingredients

• 1-2 tsp coconut oil
• 3 boneless skinless chicken breasts, cubed
• 3 tbsp whole grain flour of choice (whole wheat, brown rice, etc.)
• 4 large oranges
• 1 1/2 tsp balsamic vinegar
• 3 tbsp soy sauce
• 1/4 cup honey
• 2 tsp sriracha (optional, but recommended)
• brown rice and steamed broccoli for serving (optional)

Directions

1. Heat coconut oil in a large pan over medium heat. Place flour in a large shallow bowl. Dredge cubed chicken in flour to coat then transfer to cooking pan. Brown chicken, then remove from heat. Don't worry about fully cooking chicken–it will finish in the crockpot. You want it just browned.
2. In a medium bowl, zest 2 oranges, then juice all 4. Add vinegar, soy sauce, honey, and sriracha. Whisk together to combine.
3. Transfer cooked chicken and sauce to crockpot, and cook on low for 4:30-5 hours.
4. To serve, place cooked chicken on top of brown rice (or just on your plate), then spoon over an extra 1/4 cup or so of sauce–trust me, you'll want extra! Store leftovers in the refrigerator for up to 5 days.

Chicken & Asparagus Stir Fry

Keep it simple with this light and easy stir fry!

Ingredients

• 1 1/2 pounds skinless chicken breast, cut into 1-inch cubes
• Kosher salt, to taste
• 1/2 cup reduced-sodium chicken broth
• 2 tablespoons reduced-sodium shoyu or soy sauce (or Tamari for GF)
• 2 teaspoons cornstarch
• 2 tablespoons water
• 1 tbsp grapeseed oil, divided
• 1 bunch asparagus, ends trimmed, cut into 2-inch pieces
• 6 cloves garlic, chopped
• 1 tbsp fresh ginger
• 3 tablespoons fresh lemon juice
• fresh black pepper, to taste

Directions

1. Lightly season the chicken with salt.
2. In a small bowl, combine chicken broth and soy sauce.
3. In a second small bowl combine the cornstarch and water; mix well to combine.
4. Heat a large non-stick pan over medium-high heat, when hot add 1 teaspoon of the oil, then add the asparagus and cook until tender-crisp (about 3 to 4 minutes).
5. Add the garlic and ginger and cook until golden (about 1 minute). Set aside.
6. Increase the heat to high, then add 1 teaspoon of oil and half of the chicken and cook until browned and cooked through (about 4 minutes on each side). Remove and set aside and repeat with the remaining oil and chicken. Set aside.
7. Add the soy sauce mixture; bring to a boil and cook about 1-1/2 minutes.
8. Add lemon juice and cornstarch mixture and stir well, when it simmers return the chicken and asparagus to the wok and mix well, remove from heat and serve.

Pesto Chicken Quinoa

Quick, simple, yet delicious to whip up for a week night dinner!

Ingredients

• 2 cups uncooked quinoa
• 3 cups water
• 2 chicken breasts
• salt
• pepper
• garlic powder
• 1 Tablespoon olive oil

• ½ medium red onion
• 2 small zucchini
• 1 red pepper
• ½ cup oil packed sun-dried tomatoes, chopped
• ¼ cup prepared pesto
• grated parmesan

Directions

1. Cook quinoa according to packaged instructions.
2. Season the chicken breast liberally with garlic powder as well as salt and pepper. Grill or pan fry chicken until it's cooked thoroughly. Chop chicken to bite size.
3. Chop onion, peppers and zucchini proportionally. Heat oil in a pan on medium-high until oil starts to shimmer. Add onion to the pan and saute it for 3 minutes, until they start to soften. Add peppers and zucchini and continue to cook about 5 more minutes (depends on what size you chop) until zucchini start to brown or the veggies are as tender as you prefer.
4. In a large bowl, combine hot quinoa and pesto until quinoa is evenly coated. Add the chicken, sautéed veggies and sun-dried tomatoes and mix. Serve with a sprinkle of parmesan.
5. Enjoy!

Stuffed Chicken

This dinner incorporates mozzarella cheese, red bell peppers, and basil for a simple weeknight meal!

Ingredients

• 4 boneless skinless chicken breasts
• 8 ounces fresh mozzarella, sliced into 8 slices
• 1 12 oz jar of roasted red peppers sliced into 1 inch pieces (about two whole red peppers if you roast your own)
• 1 bunch of basil, whole leaves
• 1/4 cup fresh grated parmesan
• 1 tablespoon Italian seasoning
• Salt and pepper for seasoning

Directions

1. Preheat oven to 400 degrees. Grease a 9 'x 12' casserole dish.
2. Butterfly chicken breasts by slicing into the long side of the breast, stopping just about 1/4 of an inch from the opposite side.
3. Lay chicken breast in casserole dish opened up. Sprinkle the exposed insides of the chicken breast with 1/2 of the Italian seasoning and salt and pepper. Stack the roasted red pepper, basil, and 1 slice of the mozzarella on the bottom side of the chicken. Fold the top flap of the chicken over, tucking in the mozzarella, basil and roasted red pepper as necessary.
4. Sprinkle with the remaining Italian seasoning.
5. Bake chicken for 30-40 minutes (until chicken is no longer pink).
6. Pull chicken out of oven and turn the oven to a high broil. Top chicken with remaining mozzarella slices and sprinkle with Parmesan cheese. Broil until cheese is browned and bubbly, about 5 minutes.
7. Enjoy!

Summertime Grilled Chicken

Need a 4th of July special? Call this to order!

Serves: 4

Total Time: 4.5 hrs.

Ingredients

• 1 lb. boneless skinless chicken breasts
• ¾ cup soy sauce
• ¾ cup honey
• ¾ cup water
• 4 cloves garlic, smashed
• cilantro and lime for serving

Directions

1. Cut the chicken into chunks. Place in a large ziplock plastic bag or bowl.
2. Pour the soy sauce, honey, water, and garlic into a bowl. Whisk until incorporated. Set aside about ¾ cup of the sauce for brushing the chicken later.
3. Pour the remaining sauce into the bag or bowl with the chicken. Seal or cover the mixture and refrigerate as long as you can - 4 hours is a good minimum but you can go as long as overnight.
4. When you're ready to grill, preheat the grill on medium high for 5-10 minutes and oil the grates. Meanwhile, drain off the marinade and place the chicken pieces on skewers. Place the chicken on the hot grill, cover and cook for 3-4 minutes. Brush with reserved sauce and flip. Repeat this process until you see that the chicken is browned to your liking and fully cooked.
5. Serve with cilantro & lime.
6. May also be served with a salad and some naan or rice.