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Citrus Chicken Bowl
By Jenna
12/20/2012 9:46:00 PM  

Delicious, affordable, high-protein, low-fat and simple to prepare -- with all this going for it, it's easy to understand why fitness-minded people make chicken their go-to meal of choice. Problem is, you can get in a rut with the same ol' one or two recipes that can make mealtime a snooze. Fortunately, jazzing up chicken -- without junking it up with empty calories -- is easier than you think. Try this fast, simple and zesty recipe that takes about 5 minutes of prep time, and 15 minutes to cook -- complete with side dish!

Nutrient Information

Makes 4 servings
Calories 370
Protein 35 g
Carb 35 g
Fat 10 g


  • 1 pound of chicken boneless breast
  • 2 cups of chicken stock
  • The juice from one lemon (or the juice from 1/2 orange)
  • The zest from one lemon (or the zest from 1/2 orange)
  • 1/2 cup flour
  • 1/2 teaspoon salt
  • 1/2 pepper
  • 1 teaspoon low-sodium soy sauce
  • Your choice of two items from the following list:
    • 1/4 cup fresh parsley, chopped
    • 1/4 cup fresh cilantro, chopped
    • 1/4 cup fresh mint, chopped
    • 1/4 cup fresh basil, chopped
  • 1 small bag of frozen peas & carrots
  • 2 teaspoons extra virgin olive oil
  • 1 cup couscous
  • Non-stick cooking spray


  1. Spray a large frying pan with non-stick cooking spray and heat to medium-high.
  2. Cut chicken into 1 inch cubes and toss in a bowl with flour, salt and pepper until all pieces are lightly coated.
  3. Add chicken to hot skillet and stir to brown all sides (about 5 minutes).
  4. Add soy sauce and zest of lemon or orange.
  5. Cook for 5 minutes, stirring continuously, then add the lemon (or orange) juice, 1 cup stock and cook for 1 minute once the mixture has reached a boil.
  6. While the chicken is cooking, bring the remaining stock to a boil in a separate pot. Add olive oil, stir in peas & carrots and couscous, cover pot and remove from heat. Allow to stand for 5 minutes.
  7. Using a fork, fluff up the couscous, tossing in your choice of fresh herbs from the list.
  8. Place a bed of the couscous in a bowl, spooning chicken over the top.

Currently rated 4.7 by 9 people

Tags: Recipe, Chicken, Citrus
Categories: Nutrition, Healthy Living, Recipes
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Country Blueberry Smoothie
By Inbox Fitness
12/20/2012 9:20:00 PM  
Country Blueberry Smoothie

This high-protein treat will remind you of Grandma’s blueberry cobbler!

You can make a smoothie out of almost anything that fits in a blender, but making it truly nutritious takes a bit more than "Load 'er up," and "Liquify." To take the guesswork out of the process, here is a delicious recipe that’s jam-packed with nutrient value -- and as a bonus, the cinnamon will help you stay lean by maintaining healthy blood sugar levels!

Nutrient Information

Makes 4 servings
Calories 353
Protein 36 g
Carb 50 g
Fat 1 g
Fiber 4 g


  • ½ cup of cold water
  • ½ cup apple juice (choose the no-sugar-added variety)
  • ½ cup ice
  • 1 cup frozen blueberries
  • 1 cup non-fat vanilla greek yogurt
  • 10 grams of unflavored whey protein isolate (You can also use vanilla flavored protein, just replace the vanilla yogurt with unflavored)
  • ¼ teaspoon (a few good dashes) of ground cinnamon
  • ¼ teaspoon of lemon juice (optional)


  1. Place the first four ingredients in the blender and blend for 30 seconds on a medium setting. Add the remaining ingredients and blend for 30 seconds more. Enjoy!

Currently rated 4.7 by 3 people

Tags: Smoothie, Recipe, Shake, Drink, Healthy Drink
Categories: Nutrition, Healthy Living, Recipes
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