Nutritional Info Makes 2 servings: 213 Calories, 9g Fat, 1.7g Carb, 24g Protein.

Prep Time:
30 min-1 hour (marinating time)

Cook Time:
12 min

Ingredients:
2 chicken breasts
3 tablespoons soy sauce
2 tablespoons cooking sake/rice wine
1 tablespoon minced garlic
1 tablespoon olive oil
1 TEASPOON chili flakes

What You’ll Need:
1 bowl
1 pan (or grill)

Reference Photos:

Directions:

1. Mix the soy sauce, sake/rice wine, olive oil, minced garlic, and pepper flakes.
2. Put the chicken breasts in a freezer bag with the marinade and let it sit in the refrigerator for 30 minutes to 1 hour.
3. Heat a pan to medium high heat. Place the chicken in the pan (but don’t pour the marinade in). Sautee chicken breasts for 12-15 minutes, flipping once (that’s about 4 or 5 minutes a side, for all you mathematicians).

That’s it! Serve with some solid complex carbs, like brown rice or a potato (withOUT the butter and sour cream) for a true bodybuilding meal. You’ll be Ronnie in NO time, but for the rest of us dudes, lets leave Sammi Sweetheart at home. You know it’s never gunna work.

Enjoy, dudes!

Where were we? Ah, yes. This soup will knock your cold OUT. It’s your classic “1-pot-cooking”. Check it out:

Nutritional Info:
Makes about 10 servings
240 calories, 3g fat, 5g carbs, 22g protein.

Cook Time:
About 45 min (start to finish)

Ingredients:
2 boneless chicken breasts
4 cans chicken broth (low sodium)
1 can vegetable broth
3/4 cup rice
1 cup chopped celery
1 cup chopped carrots
1 whole chopped onion
2 tbsp butter

Seasonings:
1 tablespoon Italian seasoning
1/2 tablespoon garlic powder
1 teaspoon cayenne pepper
1 tablespoon pepper
Salt to taste

What you’ll need:
Big pot

Reference Photos:

Directions:

1. Chop the onion, 1 cup of celery, and 1 cup of carrots.
2. Chop the 2 chicken breasts.
3. Break out the pot, bring up the heat to medium-high. Put the butter, onion and celery in. Let simmer until veggies are tender (about 5 min).
4. Add 3/4 cup of rice to the pot. Cook for 5 more minutes.
5. Add vegetable and chicken broth.
6. Add EVERYTHING else to the pot. Chicken, chopped carrots, a tablespoon of Italian seasoning, the black pepper, the cayenne, the garlic powder, and the salt – to taste.
7. Bring heat to high and let boil vigorously for 10 min.
8. Bring heat down to medium and let simmer for 20 minutes.

Put the soup in a bowl when it cools off a bit. It’s hearty and its got quite a kick. Enjoy, dudes! Oh, and feel better…

The recipe looks long, and has a LOT of steps, but if you’re trying to make an awesome enchilada dish from scratch, this is by FAR the easiest recipe you’ll find. Don’t be scared, it’s still pretty simple.

NOTE: Makes 4 servings: 732 Calories, 28g Fat, 55g Carb, 60g Protein.

Cook Time:
45 min

Ingredients:
3 chicken breasts
1 small onion, chopped (about a cup)
Olive oil
2 tablespoons minced garlic
1 29-ounce can tomato puree
5 tablespoons red chili powder
2 teaspoons sugar
1/2 cup to a cup of water
12 corn tortillas
2 cups grated cheese

What You’ll Need:
1 large pot
1 skillet
1 saucepan
1 baking pan

Reference Photos:

Directions:

1. Preheat the oven to 375.
2. Place the THAWEDchicken breasts into a pot of cold water. Bring the water to a boil and then turn down the heat to a simmer (start the next step). Simmer for about 10 minutes. Check to make sure chicken isnt pink inside. If it’s cooked, drain, set aside.
3. Chop the onion.
4. Heat a saucepan with a couple tablespoons of olive oil. Sautee the onions till they are translucent (about 2 minutes).
5. Add the garlic. Sautee for a minute and add the tomato puree.
6. Add the chili powder, and taste. You should taste more chili powder than tomatoes. Add more, 1 teaspoon at a time, if desired. Add the 2 teaspoons of sugar. Add 1/2 cup water, stir, and let sit on a low simmer.
7. Take the chicken and scrape it with a fork in order to shred it (see refence photos). Set aside.
8. HEATING THE TORTILLAS: Heat the skillet on medium high. Add a bit of olive oil. Let it heat up. Add a tortilla and let it cook a minute. Flip it over and add another tortilla on top of that to soak up the extra oil. Let them cook a minute and flip them both, adding yet another tortilla to the top. Repeat (starting with the oil) for every 4 tortillas (see reference photos). Take each 4 off and place onto a paper towel to set aside. Make 12 tortillas total.
9. Cup the tortilla in your hand. put a handful of chicken, a couple spoonfuls of sauce, and a bit of cheese into it.
10. Roll up the tortilla and place it seam-side-down on the pan.
11. Pour the extra sauce over the enchiladas in the pan.
12. Sprinkle the cheese over the top of the enchiladas.
13. Cook in the oven for 10 minutes, or until cheese bubbles.

Take it out and serve…MANCHILADAS! Enjoy, dudes!

THIS, friends, is the chicken taco. Corn tortilla, seasoned chicken, onion, and cilantro – topped with Tapatio and paired with a Corona. Here’s to you Mr. “I-invented-the-chicken-taco”! Thank you for all your hard work…

NOTE: Makes 6 tacos: 196 Calories, 5g Fat, 14g Carb, 22g Protein (per taco).

Cook Time:
15 minutes

Ingredients:
Corn tortillas
3 thawed chicken breasts
1/2 chopped onion
1/3 cup chopped cilantro
Packet of taco seasoning
Olive Oil

What You’ll Need:
1 skillet

TIP: To warm your tortillas, wrap them in a towel and put it in the oven at 180 degrees when you begin cooking. Take them out when you’re done. You’ll end up with perfectly warm tortillas.

Reference Photos:

Directions:

1. Chop the chicken into bite-sized bits.
2. Heat a skillet on medium high. Add a tablespoon or so of olive oil.
3. Add chicken to skillet and let cook for a few minutes.
4. Add 1/2 packet of taco seasoning to chicken and stir. Let simmer on medium heat, stirring occasionally.
5. Chop the onion.
6. Chop the cilantro.
7. Crisp the tortillas on the stove, assemble and enjoy!

As I said before, Tapatio, Coronas, goodnight. Enjoy, dudes!

Bad joke? It’s true. Ladies love a dude who cooks. Read on…

This recipe is deceptively easy, yet as impressive as it gets. “You stuffed a chicken breast?!” Watch, she’ll say it.

NOTE: Makes 4 servings: 485 Calories, 20g Fat, 25g Carb, 51g Protein

What You’ll Need:
1 large skillet
2 large bowls
1 small bowl

Reference Photos:

Directions:

1. Preheat oven to 350 degrees.
2. In a small bowl, mash together the goat cheese, chives, and garlic. Season with a pinch of salt and pepper to taste. Separate into 4 parts.
3. Lay the chicken breast flat on a cutting board. With a sharp knife, about 1/3 of the way down the thick side, cut a pocket into the center of the meat, about 3/4 of the way down. Careful not to cut thru to the other side! (see picture for reference). Repeat for each breast.
4. Fill the pockets with the cheese mixture. Press the top lid closed, sealing in the mixture.
5. In a large bowl, combine the flour and Italian seasoning.
6. In another bowl, beat the egg with the water.
7. One at a time, dip each chicken breast into the egg/water mix, and transfer to the flour. Flip the breast and cover it with the flour mix. Transfer back to the egg mix and repeat. Repeat for each breast. Set aside.
8. In a large (big enough for all 4 breasts), oven-proof skillet, heat 1/4 cup olive oil.
9. Place breasts into skillet, browning each side for 2-3 minutes.
10. Place skillet into oven and let chicken cook through (7-10 minutes).
11. Take out and serve!

Add some salt and pepper to taste and serve it up! I recommend getting a 5-minute box of couscous as a side. Babes will dig. Enjoy, dudes!