For long life eating you need to shoot for 1 serving of lean protein each day (and by shoot I don’t mean you will have to kill it yourself!)
Here are some great ideas to get some lean protein like Turkey and Chicken into your diet.
Grab fast, low-fat chicken
Grocery stores typically stock skinless, boneless breasts; thighs; and fast-cooking breast-meat strips called chicken tenders. Don’t let price stop you from stocking up on them. As these healthier, quicker-to-prepare alternatives to whole birds grow in popularity their prices are falling fast. And 100 percent of what you buy ends up in your meal, as opposed to the waste of a whole chicken.
Buy a roasted chicken
Many food stores today offer roasted chickens for sale. Go ahead and buy one! When you get home, strip off the skin, remove the meat from the bones, and drain off the sauce. The way, you get rid of all the fat and the excessively high sodium levels of the store applied marinade. What’s left is deliciously healthy, lean chicken meat, ready for instant eating. Serve it up on its own shred it into soup or onto salad, or add to vegetables.
Make a 10-minute chicken and Vegetable meal
Grab a pack of boneless, skinless chicken tenders and some precut vegetables, such as squash, broccoli, green and bell peppers, and onions. Dump them all into a pan with a spritz of olive or canola oil and some low-sodium broth, bring to a boil, then reduce to a simmer. Season with garlic, ginger, basil, tarragon, or just a sprinkle of salt and pepper. Cook until the chicken is done and the vegetables are a crunchy or as soft as you prefer. You now have dinner!
Create a marinade habit
Marinades make your poultry amazingly tender, moist, and flavorful. The day before you intend to cook, place the raw chicken in a re-sealable container or plastic bag. Pour on the marinade to cover the chicken and refrigerate until cooking time the next evening. Almost any liquid can be used as the base: Orange juice, buttermilk, a vinaigrette, even a cup of yogurt. Add your favorite herbs and spices for flavor. If you want even greater convenience, use a store bought low-fat marinade. Then cook your favorite way. One important rule: Discard all marinades once you’ve removed the chicken.
Leftovers? You’ve got lunch!
Leftover cooked chicken will keep for three days in the refrigerator. Put some in a whole-wheat tortilla; sprinkle with chopped tomatoes, diced avocado, onions, and grated low-fat cheese; and broil for a healthy burrito. Or combine chopped chicken with a dollop of canola-oil mayonnaise, tarragon, and grapes for an elegant chicken salad.
Make chicken chili
Add chunks of cooked chicken to white bean chili to hump up the protein content.
Buy skinless ground turkey breast instead of ground beef
Use it as you would ground beef in chili, meat loaf, and burger recipes
Grill or bake a turkey breast instead of a whole chicken
Slice, then refrigerate or freeze leftovers for use later in turkey burritos or turkey salad (toss diced turkey with low-fat mayonnaise, chopped apples, walnuts, celery, and grapes.)
Make an autumn turkey salad
Place cubed turkey, sliced cooked sweet potato, cranberries, and walnuts on a bed of spinach and drizzle with your favorite olive-oil dressing.
I love quick and easy tips and tricks to get the healthy food we need to the table quicker and easier. Try one of these tips today and you are on your way to Long Life eating!
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