with Bodybuilding.com and today

I'm going to show you three

simple recipes with chicken:

a marinated

herb and mustard chicken,

a curry chicken, and a

garlic and fresh herb

over here.

We're going to start with the

first one, which is our mustard.

Now, mustard is a great

emulsifier or a great flavor.

We've got a protein from the

chicken, but also every cup

of mustard that you use is 11

grams of protein added.

Really simple.

We're going to take some fresh

dill,

chop it up nice and rough.

Over here we've got some

stone-ground mustard, but you

can use any mustard that you

want.

Into the bowl.

Take the dill ...

Put that in there.

Now, I'm a big believer in

Citrus, so I want to get some

lemon over here.

Citrus helps digestion.

It also helps with flavor.

Remember, when you're using

mustard, you've got to add lots

of flavor to overcome the power

in the mustard.

Simple as this,

look.

Mix it up.

I'm going to add a little touch

of water.

Because after all, we're

marinating chicken now.

And you can make this in the

morning, which is really good.

Takes about 5 seconds.

Put it in a refrigerator with

the chicken in the marinade and

when you come home ...

Simple. 5 minutes on the

grill or in the oven,

bingo!

Now look,

it's finished. No salt,

no pepper. We don't need that.

But brush the chicken

nice and liberally.

Boom. There it is: marinated

mustard and dill chicken.

And this is what it looks like

when it's actually cooked.

Simple right?

We look for lots of different

flavors. I'm going to show you

how to make a curried rub--a

dry rub--that goes on chicken

that will help you, again,

enhance that flavor,

give us a different take on

chicken.

And it starts with curry

powder,

already made.

Cumin.

I'm going to take--a spoon over

here--a little garlic,

and mix

together. Now,

the juice from the garlic

is going to actually wet this

dry powdered mix.

You can see it starting to

crumb up there.

And if you could smell this

right now, it's very,

very intense.

Now, we're looking for--the

heat in curry powder is

what we call a thermogenic.

So it helps you burn fat while

you eat.

Here we are.

All we're going to do,

take our chicken breasts,

rub it

in, dip it in,

and when it comes out,

give it a little rub.

We can put this onto a plate,

plastic wrap it,

leave it in the refrigerator

till you come home from

work....

Grill it. Simple.

This is what it looks like when

it's grilled.

Very simple.

Very easy.

The last one is one of my

favorites.

I love fresh herbs.

Now, when we use fresh herbs, we

don't need to use salts

or peppers or anything like

that. We take fresh herbs.

In this case we've got oregano,

Thyme, and rosemary.

Into a bowl,

already chopped, roughly

chopped. Now here's a little

trick.

If I take a knife,

and look at the stems of the

rosemary.

If you break the stems of the

rosemary with the back of the

knife,

it actually releases the

natural oils in

the actual herb.

Lots more flavor and

it's really intense.

Add a little bit of garlic to

this--chopped garlic--some

lemon juice,

and some oil.

Again, they're simple marinades

that help you give flavor to

what would normally be a very

dull meat or a dull protein,

which in this case is chicken.

But we could do this with

steak, we could do it with

anything else that you like.

Into the refrigerator,

leave it till you come home,

grill it.

Again, this is what it looks

like when it comes either

off your grill or from

an oven.

Simple tricks: Using citrus

speeds up metabolism.

The thermogenic from the curry

gives us that great,

great, intense fat-burning

property, and the mustard

adds to the protein of the

chicken.

Well, that's three simple ways

to use chicken.

For more information on healthy

foods, go to Bodybuilding.com.

See you next time.