Healthy Foods & Recipes: Chicken Breast

1. High in Lean Protein – Chicken breast is an excellent source of lean protein, with about 30g of protein per 100g serving, making it ideal for muscle growth, repair, and overall body function while keeping fat intake low.
2. Supports Weight Management – Being low in calories and high in protein, chicken breast helps increase satiety and boost metabolism, making it a great choice for those looking to lose or maintain weight.
3. Rich in Essential Nutrients – Chicken breast contains important vitamins and minerals such as B vitamins (B6, B12, niacin) for energy production and metabolism, as well as selenium and phosphorus, which support immune function and bone health.
4. Heart-Healthy Option – Unlike red meats, skinless chicken breast is low in saturated fat, making it a heart-friendly protein choice that supports cardiovascular health when included as part of a balanced diet.

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Healthy Tex-Mex Recipe: Spicy Grilled Chicken Fajita Bowl

This high-protein, low-carb Tex-Mex bowl is packed with bold flavors, nutrient-dense ingredients, and a spicy kick! Perfect for meal prep or a quick, satisfying dinner.

Ingredients:

For the Chicken:

• 2 boneless, skinless chicken breasts
• 1 tbsp olive oil
• 2 tsp chili powder
• 1 tsp cumin
• 1/2 tsp paprika
• 1/2 tsp garlic powder
• 1/2 tsp onion powder
• 1/2 tsp smoked paprika
• 1/4 tsp cayenne pepper (optional for extra heat)
• 1/2 tsp salt
• 1/4 tsp black pepper
• Juice of 1 lime

For the Fajita Vegetables:

• 1 red bell pepper, sliced
• 1 green bell pepper, sliced
• 1/2 red onion, sliced
• 1 tbsp olive oil
• 1/2 tsp chili powder
• 1/2 tsp cumin
• 1/4 tsp salt

For the Bowl:

• 2 cups cauliflower rice (or cooked brown rice for a higher-carb option)
• 1/2 cup black beans, drained and rinsed
• 1/2 avocado, sliced
• 1/4 cup chopped fresh cilantro
• 2 tbsp Greek yogurt (as a healthier sour cream alternative)
• 1/2 cup salsa or pico de gallo

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Instructions:

1. Marinate & Cook the Chicken:
   • In a bowl, mix olive oil, lime juice, and spices.
   • Coat the chicken breasts with the spice mix and let them marinate for at least 15 minutes (or up to 2 hours for deeper flavor).
   • Grill over medium-high heat for 5-6 minutes per side, or until cooked through (internal temp 165°F). Let rest before slicing.
2. Sauté the Fajita Veggies:
   • Heat olive oil in a skillet over medium heat. Add sliced bell peppers and onions.
   • Sprinkle with chili powder, cumin, and salt.
   • Sauté for 5-7 minutes until tender but slightly crisp.
3. Assemble the Bowls:
   • Place cauliflower rice (or brown rice) at the base.
   • Add black beans, grilled chicken (sliced), fajita veggies, and avocado slices.
   • Top with Greek yogurt, salsa, and fresh cilantro.
4. Serve & Enjoy:
   • Drizzle with extra lime juice for freshness and serve warm!

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Why This Recipe Is Healthy:

✅ High in protein (from chicken and black beans)
✅ Rich in fiber (from beans and veggies)
✅ Low in carbs (if using cauliflower rice)
✅ Healthy fats (from avocado and olive oil)
✅ Packed with vitamins & minerals