Chicken is a rich source of muscle-building protein, niacin, and the antioxidant mineral selenium. These six recipes offer creative ways to add it into your diet.

Ingredients
2 corn tostadas
Fat-free refried beans
1 jar of salsa
Shredded cheese
Shredded rotisserie chicken
Thawed frozen corn
1 sliced avocado
Sour cream
Lime juice

Instructions
Spread fat-free refried beans on 2 corn tostadas. Top with jarred salsa, shredded cheese, shredded rotisserie chicken, and thawed frozen corn. Broil until cheese has melted. Serve topped with sliced avocado, chopped scallions, and a drizzle of sour cream thinned with fresh lime juice. Makes 2 servings.

Nutrition Information
Kilojoules per serving: 1385
Carbs: 25 g
Fibre: 6 g
Protein: 19 g
Total fat: 19 g
Saturated fat: 7 g
Sodium: 772 mg

* * *

Apple Grilled Cheese

Help your heart. Boost grilled cheese with protein- rich chicken, crunchy apple slices, and peppery arugula, which brims with vitamin K to fend off coronary disease.

Ingredients
2 slices of country bread
28 grams thinly sliced Asiago or fontina cheese
½ cup sliced chicken
½ thinly sliced apple
⅓ cup arugula
Butter for the skillet

Instructions
Top 2 slices of country bread with Asiago or fontina cheese. Top one slice with sliced chicken, sliced apple, and arugula. Top with the other slice of bread. Heat in a buttered skillet until bread is golden, about 3 minutes per side.

Nutrition Information
Kilojoules per serving: 2163
Carbs: 50 g
Fibre: 6 g
Protein: 36 g
Total fat: 19 g
Saturated fat: 9 g
Sodium: 1,039 mg

* * *

Polenta Bowl

Muscle up. High-quality protein builds strength.

Ingredients
2 Tbsp. olive oil
227 grams sliced mushrooms
1 diced shallot
½ tsp. rosemary
2 Tbsp. tomato paste
⅔ cup red wine
1 cup shredded chicken
1 cup baby kale
½ cup instant polenta
Grated Pecorino Romano cheese

Instructions
Heat olive oil in skillet. Add sliced mushrooms, diced shallot, and rosemary. Cook 8 minutes. Stir in tomato paste and cook 1 minute. Add red wine; boil 2 to 3 minutes. Add shredded chicken, baby kale, and salt and pepper; cook until kale wilts. Prepare instant polenta. Top polenta with chicken mixture and grated Pecorino Romano. Makes 2 servings.

Nutrition Information
Kilojoules per serving: 2472
Carbs: 62 g
Fibre: 5 g
Protein: 33 g
Total fat: 19 g
Saturated fat: 4.5 g
Sodium: 445 mg

* * *

Satay Wraps

Stifle sniffles. Cabbage, carrot, and mango provide plenty of vitamin C, which helps beat the common cold.

Ingredients
4 flour tortillas
¼ cup crunchy peanut butter
1 Tbsp. fresh lime juice
1 Tbsp. water
2 tsp. soy sauce
1 tsp. brown sugar
1 tsp. sriracha
½ tsp. toasted sesame oil
Sliced chicken
Shredded carrot
Shredded red cabbage
Sliced mango
Cilantro

Instructions
Whisk together peanut butter, fresh lime juice, water, soy sauce, brown sugar, sriracha, and toasted sesame oil in a small bowl. Spread mixture over 4 flour tortillas and top each with sliced chicken, shredded carrot, shredded red cabbage, sliced mango, and cilantro. Roll tightly. Makes 4.

Nutrition Information
Kiljoules per serving: 1464
Carbs: 40 g
Fibre: 6 g
Protein: 21 g
Total fat: 13 g
Saturated fat: 3 g
Sodium: 805 mg

* * *

Caprese Pasta

Stay trim. Swapping out refined grains for their fiber-rich whole-grain counterparts can help you lose weight.

Ingredients
2 cups cooked whole-grain penne pasta
1 cup shredded chicken
475ml halved cherry tomatoes
57 grams diced fresh mozzarella
2 Tbsp. olive oil
2 Tsp. balsamic vinegar
⅓ cup thinly sliced fresh basil
¼ tsp. black pepper

Instructions
Toss together cooked whole-grain penne, shredded chicken, halved cherry tomatoes, and diced fresh mozzarella in a bowl. In another bowl, whisk olive oil, balsamic vinegar, thinly sliced fresh basil, and black pepper. Toss pasta mixture with the dressing. Makes 2 servings.

Nutrition Information
Kiljoules per serving: 2292
Carbs: 50 g
Fibre: 8 g
Protein: 34 g
Total fat: 24 g
Saturated fat: 6.5 g
Sodium: 339 mg

* * *

Quinoa Soup

Recover right. Carbs and protein speed recovery.

Ingredients
2 sliced leeks
3 chopped carrots
2 sliced celery stalks
1 Tbsp. butter
1 cup white wine
6 cups chicken broth
¾ cup quinoa
1 ½ tsp. Cajun seasoning
2 cups chopped chicken
3 cups baby spinach
Juice of ½ lemon
Parsley

Instructions
Cook leeks, chopped carrots, and sliced celery stalks in butter in a pan until tender. Add white wine. Simmer until reduced by half. Add chicken broth, quinoa, and Cajun seasoning. Simmer, covered, about 20 minutes. Stir in chopped chicken, spinach, and lemon juice; heat 2 minutes. Top with parsley. Makes 6 servings.

Nutrition Information
Kilojoules per serving: 1615
Carbs: 40 g
Fibre: 5 g
Protein: 34 g
Total fat: 7 g
Saturated fat: 1.5 g
Sodium: 642 mg

READ MORE ON: chicken fuel nutrition RECIPES