Health Starts With You and Healthy Meals
Here are some free to copy, easy recipes for hearty dinners that are low in saturated fats and no trans-fat using an air fryer instead of the traditional oil and fry pan we grew up on. The whole point of sharing these recipes is to help everyone prevent Atrial Fibrillation and heart disease.
Air Fryer Crispy (UN) Fried Chicken
If you have been diagnosed with A-Fib, these recipes will help you prevent the symptoms. If you don’t know what A-Fib is, here is a brief description. Atrial Fibrillation or A-Fib, AF is an irregular and often very rapid heart rhythm (arrhythmia) that can lead to blood clots in the heart. A-Fib increases the risk of stroke, heart failure and other heart related complications. Eating heart smart prevents Atrial Fibrillation.
Want the taste of fried chicken without the extra saturated fat and calories? It’s super-easy, super-scrumptious unfried version — tender and juicy on the inside and crispy on the outside. It’s a classic American favorite from the South.
- 1/2 cup all-purpose flour
- 2 tablespoons minced fresh parsleyOR
- 2 teaspoons dried parsley, crumbled
- 1/2 teaspoon ground oregano
- 1/4 teaspoon pepper
- 1/4 teaspoon cayenne (optional)OR
- 1/4 teaspoon crushed red pepper flakes (optional)
- 1/2 to 1 cup low-fat buttermilk
- 1/2 tablespoon red hot-pepper sauce, or to taste (optional)
- 1/3 cup finely crushed whole-grain crispbread or whole-grain crackers (lowest sodium available) or whole-wheat panko (Japanese-style bread crumbs)
- 1/3 cup shredded or grated Parmesan cheese
- 4 boneless, skinless chicken breasts (about 4 ounces each), all visible fat discarded, flattened to 1/4-inch thickness, patted dry with paper towels
- Cooking spray
- Preheat the air fryer to 390˚F.
- In a shallow dish or pie pan, whisk together the flour, parsley, oregano, pepper and cayenne.
- In a separate shallow dish or pie pan, whisk together the buttermilk and hot sauce. In a third shallow dish or pie pan, stir together the crispbread crumbs and Parmesan.
- Set the dishes and a large plate in a row, assembly-line fashion. Dip the chicken in the flour mixture, then in the buttermilk mixture and finally in the crumb mixture, turning to coat at each step and gently shaking off any excess. Using your fingertips gently press the crumb mixture so it adheres to the chicken. Place the chicken on the plate. Cover and refrigerate for 30 minutes to 4 hours.
- Lightly spray the chicken with cooking spray. Arrange the chicken in a single layer in the air fryer basket. (Don’t overcrowd; work in batches as needed.) Cook for 10 to 15 minutes, or until the chicken is no longer pink in the center and the top coating is golden brown, turning once halfway through and lightly spraying with the cooking spray.
Calories– 219 per serving- Protein– 29g per serving- Fiber 2g per serving
Is Air frying Healthy and What are Dietitians saying?
Air frying significantly decreases the amount of oil absorbed into foods compared with the deep frying. This is a pro for the air fryer because less oil generally leads to fewer calories, which can reduce risk of weight gain and obesity. It’s not that you can’t eat fat, the dietary guidelines recommends fat to make up 20-35% of your diet.
Most people reduce their calorie intake by 70-82%, on average, when using air fryers. They are also time efficient. It’s quicker to air fry chicken than baking it in the oven and you’re saving on the electric bill.
Another benefit to air frying if your kids are picky eaters, you can find great ways to crisp up the vegetables and make them tastier.
Note that if you’re going to buy an air fryer, get the models that use BPA-free plastic.
Saucy Boneless Chicken “Wings” with Cherry Barbecue Sauce
Easy recipes for hearty dinners that are low in saturated fats and no trans-fat
This healthier-for-you version of the popular appetizer is perfect for game day and potluck meals. A sweet-tart sauce elevates these wings to new heights.
Slow Cooker Size/Shape: 3- to 4 1/2-quart round or oval
Slow Cooking Time: 3 to 4 hours on low, OR 1 1/2 to 2 hours on high
Cherry Barbecue Sauce
- 1/4 cup lowest sodium available barbecue sauce
- 1/4 cup all-fruit cherry spread
- 1/2 teaspoon chili powder
- 1/2 teaspoon garlic powder
- 1/2 teaspoon onion powder
- 1/2 teaspoon ground cumin
- 2 tablespoons all-purpose flour
- 1-pound boneless, skinless chicken breast halves, all visible fat discarded, cut into 3 x 1/2-inch strips (16 strips total)
- In a small bowl, stir together the Cherry Barbecue Sauce ingredients. Set aside.
- In a second small bowl, stir together 1/2 teaspoon chili powder, 1/2 teaspoon garlic powder, 1/2 teaspoon onion powder, and 1/2 teaspoon cumin. Stir in the flour.
- Dip the chicken strips in the chili powder mixture, turning to coat and gently shaking off any excess. Using your fingertips, gently press the coating so it adheres to the chicken. Place the strips in the slow cooker. Stir the sauce together with the chicken. Cook, covered, on low for 3 to 4 hours or on high for 1 1/2 to 2 hours.
Calories- 109 per serving Protein- 12g per serving- Fiber 0g per serving- Trans Fat 0g
Note: Is BBQ sauces Bad For You?
Some barbecue sauces have Vitamin A and calcium, both vital to your overall health. It’s important to always read labels before buying food, especially when it comes to sauces. Sugar, sodium, and chemicals can easily be added to BBQ sauces without you even realizing it.
Dish your BBQ and cherry sauce with a glass of freshly squeezed juice, an alcoholic cocktail, a beer, or any drink of your liking. The benefits of Cherry juice has many alleged health benefits, including reducing gout symptoms, aiding sleep and improving short term memory.
When making BBQ sauce with cherries, you can use fresh or frozen to make your sauce flavorful. It tastes exceptional on ribs and chicken!
Most Everyone Loves Chicken Fajitas.
It’s easy to prepare and always brings you back for seconds
- 1 pound chicken, cut into strips
- 2 tablespoons lime juice, or lemon juice
- 1/2 teaspoon ground cumin
- 1 teaspoon garlic, minced
- 1 teaspoon black pepper, or to taste
- 1 teaspoon cayenne, or to taste
- 1 teaspoon salt, or to taste
- 1 teaspoon oil
- 1 jalapeno pepper, seeded and chopped (optional)
- 1 green pepper, large, cut into strips
- 1 red pepper, large, cut into strips
- 1 onion, large, cut into thin strips
- 12 flour tortillas, small, warmed
- 1 tablespoon fresh cilantro, minced
- 1 cup Monterey jack cheese, or cheddar, , grated
- 1/2 cup lettuce, shredded
- 1/2 cup salsa
- 1/2 cup sour cream
- hot sauce
- 1/2 cup guacamole
- Place the lime juice, cumin, garlic, cayenne, salt and pepper into a plastic zip bag. Place the chicken in it and zip it, making sure all the chicken strips are well coated. Let it stand for about 20 minutes or place it in the fridge for up to 2 hours.
- Heat a large, oiled skillet over medium-high heat (see tips below). Add the chicken and stir-fry it until it is lightly browned, and the marinade has thickened slightly into a sauce. Remove the chicken. Sauté the peppers and onion until they are tender crisp. Return the chicken to the pan. Toss it with the peppers and onions. Sprinkle the chopped cilantro on top.
- Wrap the chicken and vegetable mixture in flour tortillas. Serve with plenty of grated cheese, sour cream, lettuce, hot sauce, guacamole and salsa.
Calories-666k –Protein– 28g per serving- Fiber– 7g per serving
Note: How many calories is the recommended daily amount?
The number of calories you should eat each day depends on your body type, age, and activity level. While 2000 calories a day is a fine recommended target, caloric needs aren’t a one size fits all. You’re still under your daily recommended count for this meal.
Note: What are the Health Benefits of Chicken Fajitas?
It may decrease cholesterol, the amount of cholesterol and saturated fat obtained in red meat like lamb, beef and pork are much greater than the levels obtained in chicken, vegetables and fish. Moderately high in protein content, according to the USDA food data central, chicken breast, with 14.73 gms of protein is healthy. Chicken can regulate blood pressure since it an unseen malady that can be dangerous.
Moderately High Protein Content
Chicken is one of the most normal foods for protein. Protein performs a crucial purpose in our daily diet. It is produced by amino acids, which are the construction pieces of our muscles.
Chicken can Regulate Blood Pressure
Blood pressure can be a silent killer. Your blood pressure should be adequately regulated with wholesome lifestyle habits and diet.
You should supplement chicken in your diet, two servings per week and that would be a healthy selection in terms of reduction in your blood pressure.
Chicken is Rich in Vitamins & Minerals
Chicken is not just a reliable source of protein but is also very plentiful in minerals and vitamins. B Vitamins support the body with energy generation and also assist in developing healthy red blood cells.
Vitamin D in chicken aids in calcium intake and bone development. Vitamin A assists in creating eyesight and is contemplated to perform a crucial function in the immune system. Minerals like iron can be effective in hemoglobin production, muscle activity and inhibiting anemia.
Chicken comprises the amino acid tryptophan, which has been associated with higher levels of serotonin (the “feel-good” hormone) inside our brains
Chicken Quesadilla Recipe
This recipe is a great way to use up leftovers, it’s a quick prep meal and delicious if you’re in the mood for Mexican Food! Again, we have easy recipes for hearty dinners that are low in saturated fats.
- 2 onions, sliced
- 1 teaspoon oil
- 2 chicken breasts, cooked and sliced or 2 cups leftover chicken
- 2 cups cheddar cheese, shredded, or Monterey jack
- 6 flour tortillas, 10 inches
- 1/2 cup tomatoes, chopped
- 2 tablespoons green chilies, canned or fresh chopped (optional)
- 2 avocados, sliced
- 1 sweet red pepper, sliced into thin strips
- Add the oil to a frying pan and heat to medium. Fry the onions until they are soft. Remove them and set aside. If the chicken needs to be cooked, slice it thinly and fry until cooked through.
- Heat the oven to 350ºF.
- Lay each tortilla shell flat. Sprinkle 1/3 cup of the cheese over half of each tortilla, making sure the filling is all to one side of the tortilla. Top the cheese with 1/6 of the chicken, onions, peppers, chilies and chopped tomatoes. Fold the tortilla over the filling.
- Place the tortillas on an ungreased cookie sheet. Bake for 5 minutes or just until the cheese is melted.
- Serve whole or cut each quesadilla into wedges or strips, beginning the cuts from the center of the folded side.
- Top with any or all of sour cream, guacamole, salsa, chopped green onions and fresh cilantro.
Notes: Garnishes include guacamole plus:
- 1/4 cup chopped green onions
- chopped fresh cilantro or parsley
- sour cream
- your favorite hot sauce
Calories- 474k per serving- Protein- 30g per serving- Fiber- 7g per serving
Note: Benefits of Chicken Quesadillas?
The chicken values are explained above and below, but adding cheese to the mix makes it higher in calcium. One quesadilla likewise supplies a measure of phosphorus, which similar to calcium, is significant for solid teeth and bones.
One quesadilla supplies thiamine, riboflavin, pantothenic acid, B6 and folate. One quesadilla additionally gives B12 and niacin. Niacin is significant for the health of the anxious, circulatory and digestion.
Kid-Friendly Hawaiian Chicken Kebabs with Brown Rice
One taste of these kebabs and you’ll think you’re eating dinner on a tropical island.
- 1 pound boneless, skinless chicken breast halves, all visible fat discarded, cut into 36 bite-size pieces
- 2 tablespoons soy sauce (lowest sodium available)
- 1 cup juice from 1 20-ounce can pineapple chunks, in their own juice, plus 36 pineapple chunks, divided use
- 2 garlic cloves, mincedOR
- 1 teaspoon jarred minced garlic
- Cooking spray
- 2 large bell peppers (any color), chopped into 18 pieces each
- 36 grape tomatoes
- 2 cups uncooked brown riceOR
- 2 8-ounce packages uncooked brown rice
- Put the chicken in a gallon-size resealable plastic bag.
- Add the soy sauce, pineapple juice, and garlic. Seal the bag tightly. With your fingers on the outside of the bag, gently push the chicken to coat with the marinade. Refrigerate for 15 minutes.
- While the chicken is marinating, soak twelve 10- to 12-inch wooden skewers for at least 10 minutes in cold water to prevent charring or use metal skewers. Once the chicken has finished marinating, transfer the chicken to a medium bowl, discarding the marinade.
- Preheat the oven to 400°F. Lightly spray a large baking sheet with cooking spray.
- Thread each skewer with three each of the following (in any order): tomato, pineapple, chicken, and bell pepper.
- Bake the kebabs for 15 minutes, or until the chicken is no pink in the center.
- Meanwhile, prepare the rice using the package directions, omitting the salt and margarine. Serve the kebabs on the rice. (Calories-306 per serving- Protein– 29g per serving- Fiber-5g per serving)
Cooking Tip: To get the kids involved, put the pineapple chunks, bell peppers, tomatoes, and chicken pieces in four separate bowls. Have the kids thread the skewers with three of each ingredient in any order.
Keep it Healthy: Pineapples have an enzyme called bromelain, which helps to tenderize meat quickly, making it an excellent quick, healthy marinade. Many of the store-bought marinades have excess sodium and added sugars.
Note: Benefits of Chicken Kebabs
Chicken fights Cancer and Heart Disease. A study published in the Journal of Nutrition and Cancer found that eating grilled chicken increases the antioxidants in your blood plasma, which act as free-radical scavengers when compared to other forms of red meat.
These free radicals result from metabolism and attack your body cells, causing them to malfunction. Antioxidants protect your body from damage caused by these free radicals.
Chicken Kebabs helps to control diabetes. These free radicals result from metabolism and attack your body cells, causing them to malfunction. Antioxidants protect your body from damage caused by these free radicals.
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I hope you enjoy these recipes, I know I will. If you have a comment or question, please leave it below and I will respond as quickly as I can.
If you want to learn more about Atrial Fibrillation, please jump over to my other website at my-heart-health.com
Wish you all excellent heart health!