7- Day Healthy Meal Plan- Day 2

Tequila Citrus Chicken

We have come up with our version of a healthy Tequila-Citrus Chicken, we hope you Enjoy!  Serve these slightly tangy, sweet thighs with fresh lime wedges and grilled corn tortillas for a south-of-the-border flair.  You can grill the tortillas directly on the grill rack for about 1 minute on each side.

 

 As a Reminder:  Here are a few good reason’s chicken is good for your body!

Keeps your bones healthy- Apart from protein, chicken is rich in several minerals like phosphorus and calcium, that helps keeps bones in mint condition. Also, it has selenium which has been known to cut risk of arthritis.

Relieves Stress- Chicken has two nutrients that are great for reducing stress – tryptophan and Vitamin B-5. Both of them have a calming effect on your body and this makes chicken an excellent option after a stressful day. Also, it tastes great and that too adds to its stress releasing, happiness inducing properties.

Promotes Heart Health-Chicken, being rich in vitamin B-6, plays an important role in preventing heart attack. Vitamin B-6 helps by lowering the levels of homo-cysteine, one of the key components linked to an increased risk of heart attack. Besides, chicken is also a good source of niacin that helps lower cholesterol, a risk factor for heart disease development. The American Heart Association also recommends consumption of chicken over red meat since it contains less amount of saturated fats and is also a good source of omega-3 fatty acids that exhibit beneficial cardiovascular effects.

 

Tequila Citrus Chicken

 

 

 

 

 

 

 

 

 

Servings: 4           Calories: 202

Ingredients: 

  • 2 Tablespoons of Minced Garlic
  • 1/2 Cup Orange Juice
  • 3 Tablespoons of Tequila
  • 2 Tablespoons Fresh Lime Juice
  • 1 Teaspoon Extra Virgin Olive Oil  (Heart Healthy Oil)
  • 1 Teaspoon Ground Cumin
  • 4 (1/4-pound) Skinless Boneless Chicken Thighs
  • 1/2 Teaspoon Salt
  • 1/4 Teaspoon Freshly Ground Pepper

 

Directions:

  1. Combine the garlic, orange juice, tequila, lime juice, oil and cumin in a zip close plastic bag; add the chicken.  Squeeze out the air and seal the bag; turn to coat chicken. Refrigerate, turning the bag occasionally, at least 8 hours or up to overnight.
  2. Spray the grill rack with non-stick spray; prepare the grill for a medium-hot fire.
  3. Lift the chicken from the marinade , shake of excess marinade, then sprinkle the chicken with salt and pepper.  Discard left-over marinade.  Place the chicken on the grill rack and grill until well marked and cooked through, 6-7 minutes on each side.

Tip:  If using oven broil, spray the broiler rack with non-stick spray and pre-heat the broiler.  Place chicken on the broiler pan and broil 4 inches         from the heat until cooked through, 6-7 minutes on each side.

 

 

 

 

Heart Facts:

 

 

Olive Oil:   Extra Virgin Olive Oil is “The heart healthy Oil”.  It is believed that chronic inflammation is among the leading drivers of many diseases.  This includes heart disease, cancer, metabolic syndrome, diabetes, Alzheimer’s and Arthritis.  It has been shown that one of the mechanisms behind olive oil’s benefits is its ability to fight inflammation.

Garlic:  Garlic contains allicin, an organic sulfur compound, which strengthens immunity, improves heart health, lessens inflammation, and even acts as an antibacterial agent to banish bacterial illnesses.

All of us here at Healthier Lifestyle Recipes would love it if you left us a message in the comment section below  tell us how you enjoyed our 2nd recipe in our new 7-Day Healthy Meal Plan!

Hope to see you tomorrow for Day 3….

 

Sarah

4 Comments

  1. What a great idea for healthy meals! I love chicken and I would try your recipe as soon as possible! You see I am fasting right now and I am going to fast since Easter. Then, I would definitely try your 7 -day healthy meal plan! I hope to find some more great recipes here!
    Best wishes,
    Rebecca

    • Hello Rebecca,

      So nice to meet you! I commend you on your fast that seems like a really long time to fast! Thank you so much for writing in.. We are so glad you like our 7-day healthy meal plan, it is going really well and we have had a lot of response asking for more healthy weekly plans. So far so good! We will soon be listing healthy weekly recipes.. Come back and see us! Thanks again! Debra

  2. Hi Debra,
    This looks so nice. I am always looking for ways to do meats differently and this looks like it would be a winner in my household. Not sure about the tequila though but alcohol does burn off if I am right? As I would be feeding to kids..lol But thanks for your recipes and I may just have to bookmark and check out the rest of your 7 day plan!
    Cheers, Sharon

  3. Gdmorning Sharon,
    So nice meeting you! We are so glad that you like our recipe.. Yes you are right about the alcohol in the tequila it does burn off, no worries for the kiddo’s. It just gives it a really good flavor. Here’s hoping that you come back and visit us again! We hope you have a really great day.. Debra

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