Saturday, January 21, 2012

Southern Unfried Chicken

I honestly don't remember where I got this recipe from. It was either Runners World Magazine, Oxygen Magazine, or Clean Eating Magazine.

Southern Unfried Chicken:

1 cup buttermilk
2-3 tsp hot sauce (3 was pretty strong, next time I'll use 1.5-2)
4 skinless chicken breasts, cut in half
1.2 cups whole-wheat panko bread crumbs (I used Italian breadcrumbs because it's all we had in the house)
3 tbsp Parmesan
1.5 tsp onion powder
1.5 tsp garlic powder
1-2 tsp black pepper
1-2 tsp hot red pepper
1 tsp paprika
1/4 tsp salt
cooking oil spray

In a bowl, combine buttermilk and hot sauce. Mix well. Submerge the chicken breasts in the buttermilk marinade. Allow to soak at least one hour and up to 24 hours.

Preheat oven to 400 degrees F. While the chicken is marinating, combine the bread crumbs, Parmesan, and the rest of the spices in a gallon-size plastic bag. Shake to blend. Using tongs, remove the chicken breasts from the marinade and place directly in the bag of bread crumbs and spices. Shake the bag well, until the chicken breasts are evenly coated in bread crumbs. Remove the chicken breasts from the bag and lay flat on a lightly oiled sheet pan. Allow to chill uncovered in the refrigerator 30 minutes. Lightly coat each chicken breast with cooking-oil spray. Bake for 35-40 minutes.

Serves 4

Per serving:
Calories: 323
Carbs 27g
Fiber 4g
Protein 39g
Fat: 7g

Creamy Chicken Lasagna

I tried this recipe and it was delicious; definitely on my re-make list. Thank you Runners World Magazine for this!

Creamy Chicken Lasagna

15 oven-ready, rippled style lasagna noodles (soaked in piping hot water for 10 min) (I used whole wheat noodles)
4 cups shredded chicken
1 1/2 teaspoons dried basil
12 oz cream cheese softened
1/2 cup chicken broth
3 cups marinara sauce (no sugar added)
4 cups shredded mozzarella cheese
3/4 cup grated parmesan cheese

Heat oven to 400. Combine chicken, basil, 8oz cream cheese, and 1/4 cup broth. Mix remaining cream cheese and broth in a separate bowl. Spread 1/3 cup marinara on the bottom of a 9x13 baking dish; assemble 4 layers as follows: 3 noodles, 2/3 cup sauce, 1 cup chicken mixture, 3/4 cup mozzarella, and 2 tablespoons parmesan. Top with last noodles, the broth mixture, and the remaining cheeses. Cover with foil and bake for 45 minutes. Leaving dish on the same rack, turn oven to broil. Remove foil and broil until golden brown, 5 minutes. Remove from oven and let sit for 10 minutes.

Welcome to WHF

Hello everyone and welcome to Wholesome Health and Fitness. My name is Christal and I am the author of this site.

I have developed a huge passion for health and fitness over the years. Personally, I went through many roller coasters on my journey to finding a healthy me. Through everything I have learned that health is not just about food and exercise. Those things are important but are not all inclusive. To be the best and healthiest you possible, there are four areas you need to focus on; spiritual, mental, emotional, and physical.

In developing a passion for health and fitness, I have also developed an interest in body building. In this, I've come across many fitness models that I looked up to. Unfortunately I always seemed to end up disappointed when I found out more about the models. I do not have anything against seeing a woman in a competition or in a bathing suit. But when you start taking seductive photographs to show off your body, I am immediately heart broken. I know there are Christian women out there who are healthy and maybe that do a little body building that don't take it to the extreme. I really want to find them! If you are one of these people, contact me because I would love to feature you as a guest on the blog!

In this blog you are going to get entries mostly on the spiritual and physical aspects of being healthy, but there will also be the occasional posts on the mental and emotional aspects as well.

As a short disclaimer, I am not a certified personal trainer or certified nutritionist (yet). The things I post are just what I have found personally work for me.

I hope you enjoy what you find here.