關於 cooked chicken breast protein ，我們在網路上蒐集到這些相關的討論、資訊與評價

[What I eat in the week?] here is the highlight of what I ate in the week just past. More and more life elements 🥰 happy contest prep

Pre-cooked chicken breast, fried spinach and enoki mushroom and omelette with 0kcal oil white rice

Latte made with americano + 0kcal maple syrup + almond milk + erythritol

Sweet treats: chocolate lava cake flavoured ice cream (xtend isolate whey powder + unsweetened almond milk (1:2), top with pb - match with hot green tea

Brown sugar milk tea pancake 🥞 - myprotein brown sugar milk tea isolate whey protein powder + unsweetened almond milk + egg - whisk them all and pan fried

😋😋😋 #mealprep

[What I eat in a day? 我一天吃什麼？] #tbt leg day and no cardio.

Morning: hot green tea (not gonna call it breakfast coz its not breakfast, no food here!!)

Lunch: wanna eat something outside so added a salad to make myself happy. Love pret coz they have calories and nutrition info for easy tracking, had only a little bit of the dressing by dipping + achim original flavoured instant chicken breast

Sweet treat after lunch 午餐後甜點：as usual! chocolate brownie ice cream (whey protein powder mix with unsweetened almond milk) + almond butter + black coffee 與平常一樣巧克力布朗尼雪糕（蛋白粉與無糖杏仁奶拌勻）+ 杏仁醬 + 黑咖啡

Food before leaving office: steamed - spinach + chicken breast (smoked paprika flavoured, home marinated) + choy sum

Pre-training: abt 150g a relatively huge portion of cooked white rice + instant beef tenderloin from tryr

Post-training when home: choy sum +
Tumeric flavoured chicken breast (home marinated, airfried)

Sweet treats before bed: baked a small oatcake for myself with rolled oats + pb + unsweetened almond milk + baking powder (recipe see story highlight), top with pb, 0kcal maple syrup + some nuts - match with hot green tea

😋😋😋 #mealprep

♥雀兒的減脂料理食譜時間♥

✔清爽✔美味✔低卡✔高蛋白質✔高纖維！
雀兒特製奇亞籽蜂蜜白芝麻醬雞胸肉蘋果沙拉Apple. Cucumber & Chicken Salad with Chia Seeds Honey-Tahini Dressing
【營養成分：437Kcal/15g Carbs/14g Fats/64g Protein】
。

最近很愛做沙拉~炎熱夏天就想吃點清爽的~一直都很想用 申皇養生食品連鎖－One Paste by SendHeart白芝麻醬做料理，終於！蘋果雞肉沙拉～配上雀兒用白芝麻醬特調的香醇醬料，家裡沒有優格了，用什麼來取代呢？靈機一動！用牛奶+奇亞籽當作天然的增稠剤!還有新買的Ikea有機黃芥末籽醬，超美味der~~~清脆的小黃瓜與香甜蘋果和雞胸肉完美搭配，減脂可以不用只是吃無趣水煮雞肉灑鹽巴，減脂還是可以享受美味而且吃很飽！沒錯一大盒做好不到５００卡，高達64克的蛋白質，我都中午、晚餐吃～一整天光要把他嗑掉就夠飽足了～熱量控制變得很簡單：）要夾土司、義大利麵、地瓜都可以！發揮你的創意讓減脂期變得幸福吧～^____^本次食譜收錄在粉絲專頁，趕快去收藏起來~做做看吧^^
。
【備料】
260g雞胸肉260g chicken breast , cooked and cooled
兩根小黃瓜切片2 cucumber , roughly chopped
水煮蛋一顆切碎1oiled eggs, peeled and chopped
80g蘋果丁 80g Apple, roughly chopped

【醬料】
咖哩粉1匙1 spoon curry powder
白芝麻醬15g(品牌：申皇養生食品連鎖)15g Tahini
蜂蜜0.5湯匙0.5tbsp Honey
黃芥末醬1湯匙1 poons Dijon mustard
黑胡椒適量Ground pepper
檸檬半顆Lime Juice
8g奇亞籽 8g chia seeds
低脂牛奶40ml low fat milk 40ml
。
【做法】
1. 將雞胸肉水平切成厚薄均勻的兩半，丟到滾水里關火悶8分鐘
2. 趁雞肉在煮時，把醬料全部混合均勻、小黃瓜切碎加鹽醃半小時以上
3. 去除多餘小黃瓜水分，將蘋果切丁
4. 把雞胸肉撈起放涼後切絲
5. 將所有材料放入大碗中拌勻並淋上醬料
6. 拌勻後淋上些許檸檬汁(Tips:這是重要的加分調味料!)
7. 放入冰箱冷藏一晚，隔天就可以美味的享用囉~^_^

⭐現磨白芝麻醬哪裡買？申皇養生食品連鎖👉www.101go.com.tw
⭐更多雀兒的美味料理👉https://goo.gl/7rSZNy

3 High Protein Yoghurt Recipes - Healthy Banana Walnut Muffins, Low Fat Mushroom Soup, Low Calorie Mayonnaise
SUBSCRIBE: http://bit.ly/SUBJoannaSoh | Follow my IG: https://instagram.com/joannasohofficial/ These are 3 of my favourite recipes using greek yoghurt. What's yours?

Greek Yoghurt is much higher in protein compared to milk. An average serving has between 12 - 17g protein. It is also packed with probiotics, which aids digestion and reduce bloating.

Greek yoghurt is such a versatile ingredient which can be used as a cream, butter or mayo replacement.

What other recipes have you tried out using greek yoghurt. Let me know in the comments below. Do share your food pictures with me, tag me @JoannaSohOfficial #JSohRecipes

READ below for the recipes and steps.

________________

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HEALTHY BANANA WALNUT MUFFINS (serves 12)
1) 1/2 cup greek yoghurt
2) 1.5 cup Rolled Oats
3) 2 Bananas, mashed
4) 2 eggs, beaten
5) 2 tbsps. Honey
6) 1/4 cup crushed Walnuts
7) 2 tbsps. Cranberries
8) 1 tsp. Baking Soda

109Cals per muffin

Steps:
1) Pre-heat oven to 180C or 350 Fahrenheit.
2) In a large bowl, mash bananas, whisk in eggs, greek yoghurt and about honey. Stir until well combined and set aside.
3) Blend, rolled oats until fine.
4) In a separate bowl, mix in all the dry ingredients, oats, baking soda, crushed walnuts and cranberries.
5) Combine wet and dry ingredients together. Keep mixing until you get an even batter.
6) Divide equally to 12 cupcake liners and bake for 15 minutes or until muffins are cooked through.



LOW FAT CREAMY MUSHROOM SOUP (serves 6)
1) 1 cup Greek Yoghurt
2) 400g Mixed Wild Mushrooms, sliced
3) 1 large Yellow Onion, diced
4) 3 Garlic Cloves, minced
5) 4 cups Vegetable Stock
6) 1 tbsp. Olive Oil
7) 1 tbsp Fresh Lemon Juice
8) 2 tsps. Mixed Herbs
9) Salt & Pepper to Taste

96Cals per serving

Steps:
1) Sautee garlic, onions and mushroom until fragrant and golden brown. Set aside.
2) In a large pot, add vegetable stock and 3/4 of the sautéed ingredients and bring to a boil.
4) Remove from heat and puree all the ingredients with a hand blender until creamy and smooth.
5) Stir in the remaining mushrooms, greek yoghurt and season with lemon juice, mixed herbs and salt and pepper. Serve hot.



HEALTHY “MAYO” DRESSING (makes 8 tablespoons)
1) ½ cup Yoghurt
2) ¼ cup Mint Leaves, finely chopped
3) 1/2 tbsp. Lemon Juice
4) 1 Garlic Clove, minced
5) Pinch of Salt & Pepper to taste

19Cals per tablespoon

Steps:
1) Simply mix all the ingredients in a bowl.
2) You can choose to chill in the fridge before serving.
3) Mix it with chicken breast, chopped onions and cranberries and to make a hearty chicken sandwich. Or spread it with eggs to make a much healthier egg mayo sandwich.

♥ Are takeaways causing you to gain weight? Here are my favourite Chinese Takeaways, which are made healthy, nutritious and equally as delicious.
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♥ Joanna is a certified Personal Trainer (ACE), Women’s Fitness Specialist (NASM) and Nutrition Coach (VN).

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My version of Chinese takeaway has a good balance of vegetables, protein and complex carbs. The entire meal has just over 500Cals and it is extremely satisfying. See below for the ingredients.

1) Garlic Egg Fried Rice (serves 4)
- 2 cups Cooked Rice, I used a mixture of brown and white rice (418cals)
- 2 Garlic Cloves, minced (9cals)
- 2 Green Onions, roughly chopped (10cals)
- 2 Eggs, lightly beaten (156cals)
- 1.5 tbsp. Sesame Oil (180cals)
- A pinch of Salt
Per Serving – 193Cals


2) Sweet & Sour Chicken (serves 4)
Main Ingredients:
- 12oz (340g) Skinless Chicken Breast Fillets, sliced in cubes (374cals)
- 1 medium Red Bell Pepper, cut into chunks (37cals)
- 1 medium Green Bell Pepper, cut into chunks (37cals)
- ½ Red Onion, roughly chopped (23cals)
- ½ cup Pineapple, cut into chunks (41cals)
- 2 Garlic Cloves, minced (9cals)
- 1.5 tbsp. Sesame Oil (180cals)
- A handful of Fresh Cilantro, roughly chopped (6cals)
- ¼ tsp. Red Chilli Flakes (2cals)
Total Cals – 709Cals

Sweet and Sour Sauce:
- ¼ cup Ketchup (68cals) *choose the low sodium option
- ¼ cup Rice Vinegar (8cals)
- 1.5 tbsps. Raw Honey (96cals)
- ¼ cup water
- 1 tbsp. Cornstarch mixed with 2 tbsps. Cold Water (30cals)

Marinade:
- 1 tsp. Light Soy Sauce (3Cals)
- 1 Egg White, lightly beaten (17cals)

Per Serving - 233Cals


3) Buddha’s Delight (serves 4)
Ingredients:
- A head of Broccoli, cut into florets (98cals)
- 1 Carrot, thinly sliced (25cals)
- ½ cup (40g) Shitake Mushrooms, thinly sliced (10cals)
- 1 cup (100g) Snow Peas (42cals)
- 3 Garlic Cloves, minced (11cals)
- 1 tbsp. Light Soy Sauce (6cals)
- 1 tbsp. Sesame Oil (120cals)
- A pinch of Salt
Per Serving - 78Cals


I like to cook them in bulk, and bring a portion out with me to work, and freeze the extra to have them for later. So when I’m back from work feeling tired, instead of ordering a takeaway, I have my own healthier version in the fridge. Try them out! xx

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(GIVEAWAY CLOSED)
Congratulations to the winner!!!
Tess Robinson

Low-fat high-protein dish.
Perfect after exercise or while on a diet!

If you follow my Facebook page, you know that I have been taking hula dancing class for almost 5 years at the gym (TIPNESS). My respectable beautiful teacher is "Arimi-sensei"!!! She also teaches many other exercise classes at the gym. In September, she published a dance exercise book called "Age Age Dance". She said she wants to let people know that the dance makes you happy, both mentally and physically. The book comes with a step-by-step DVD with 3 original songs which her husband wrote, and she sings. Actually, she was in an idol group called "ribbon" 20 years ago, if you know. No wonder she is good at singing and dancing ;) In the end of the book, she shares some of her recipes that helps build up your body.

Arimi Matsuno's Age Age Dance (DVD BOOK)
松野有里巳のアゲアゲダンス (DVD付)
http://www.amazon.co.jp/gp/product/4583106084/ref=as_li_qf_sp_asin_tl?ie=UTF8&camp=247&creative=1211&creativeASIN=4583106084&linkCode=as2&tag=shopping072-22

Her blog and YouTube channel:
http://www.diamondblog.jp/official/arimi-matsuno/
https://www.youtube.com/channel/UCkWGWiqVoJ7JgoHD5fO35IA

---------------------------------
Microwave Chicken Roll-Up

Difficulty: Very Easy
Time: 30min
Number of servings: 2

Ingredients:
1 (300g=10.5oz.) chicken breast
2 slices ham *bacon is ok
2 sliced cheese
6 frozen green beans *defrosted
2 tsp. whole-grain mustard
salt and pepper

Directions:
1. Remove the skin from the chicken if desired. Open out the meat from the center like a book. Lightly pound with the back of a knife to make it thin. Then season both sides with salt and pepper.
2. Place the chicken skin side down, spread whole-grain mustard, place ham, cheese, and green beans along one edge of chicken. Then roll up the chicken tightly.
3. Wrap with plastic wrap, then twist the ends like a candy to seal it securely.
4. Place it on a microwavable dish, microwave at 600w (medium) for about 7 minutes. Leave it in the microwave and cool down in the microwave for 10-20 minutes until you can touch it.
5. Slice the chicken into pieces.

you can also steam in a frying pan or cook in the oven (220C=428F), both for about 15 min. tie the roll-up with kitchen string or secure with toothpicks or wrap with aluminum foil when cooking.

↓レシピ（日本語）
http://cooklabo.blogspot.jp/2013/12/ageage-dance.html
---------------------------------

Dec 4th NEWS!!!
Japanese Cuisine Added to UNESCO Intangible World Heritage List
Please LIKE my post :)
http://createeathappy.blogspot.jp/2013/12/japanese-cuisine-added-to-unesco.html

Music by
Epidemic Sound
Japanese Garden 8

TO ENTER THIS GIVEAWAY:
応募方法:

This giveaway is open WORLDWIDE!!!
この視聴者プレゼントは世界中どこからでも応募可能です。

Comment and let me know your fitness (sport) habits. If not, anything you want to try in future is okay.
運動習慣があれば教えてください。なければ今後やりたい事でもいいです。

The giveaway is open for 1 week and will end on FRIDAY, DECEMBER 13th, 2013 at 11:59 PM Japan Time. The winner will be announced here in this description box!
締め切りは1週間後の2013年12月13日です。

I will randomly select the winner and send you a message as soon as possible.
Winner must reply back with mailing address within 3 days or a new winner will be chosen.
当選者にはメッセージを送ります。3日以内に返信がなければ次の当選者を選びます。

FYI (products I used in my videos):
http://www.amazon.co.jp/lm/R3VVDX7JZ5GYJE/?_encoding=UTF8&camp=247&creative=7399&linkCode=ur2&tag=shopping072-22

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http://cookpad.com/ami
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