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Lombardi Chicken
Serves:4
CarbsPerServing:6
Effort:Easy
Ingredients:
1 lb. (4-6)skinless, boneless breast
3 to 4 Tablespoons All purpose flour
3 Tablespoons Butter
1 cup sliced fresh Mushrooms
1/2 cup dry Marsala Wine (cooking kind, usually with vinegars)1/3
cup chicken broth
1/3 cup shredded mozzarella
1/2 cup grated Parmesan
1/4 cup thinly sliced green onions
How to Prepare:
Place each piece of chicken breast between two pieces of clear
plastic wrap; pound with flat side of meat mallet until 1/8 inch
thick. Remove plastic wrap. Coat chicken lightly with flour.
In a 12 inch skillet, melt 1 tablespoon of the butter over medium
heat; add half of the chicken pieces. Cook for 2 min. on each side.
Transfer to a 2 quart rectangular baking dish. Repeat with another 1
tablespoon of the butter and remaining chicken pieces; transfer to
the dish.
Melt remaining butter in the skillet. Add mushrooms.Cook and stir
until tender; add wine, broth, and dash of salt and pepper. Bring to
boiling; boil gently until mixture is reduced to 1/2 cup including
mushrooms (about 5 min.) Pour over the chicken.
Combine mozzarella and Parmesan cheeses and green onion; sprinkle
over the chicken. Bake, uncovered, in 375 oven for 20 min.
Parmesan Chicken Breasts
Serves:3
CarbsPerServing:1
Prep Time:5 minutes
Effort:Easy
Ingredients:
1 pound chicken breasts
1/2 cup mayonnaise1/4 cup parmesan cheese
1 teaspoon oregano
How to Prepare:
Mix together the mayonnaise, parmesan cheese, and oregano. Spoon
over chicken breasts in oven-proof glass or ceramic - like a 6"x12"
pyrex baking dish or a 9" round pie plate. Bake uncovered 1 hour at
375 degrees.
Lemon Sauce Chicken Serves:4 CarbsPerServing:1.6
Prep Time:10 minutes Effort:Easy
Ingredients:
4 chicken breasts 6 TBS mayonaise 2 TBS lemon juice
1 TBS vinegar 1 tsp salt 1 tsp pepper
How to Prepare:
Mix mayonaise, lemon juice, vinegar, salt, and pepper in bowl. Place
chicken in casserole dish and spoon mixture over chicken. Bake in
350 degree oven for 1 hour, until bubbly and lightly browned.
Chicken breasts alfredo CarbsPerServing:6grams
Prep Time:5 mins. Effort:Easy
Ingredients:
Any amount of chicken breasts Garlic powder
Seasoned salt olive oil to drizzle on chick.
1 jar of Ragu Alredo sauce' Toppings:
Fresh shredded parmesean cheese Mozerella cheese
How to Prepare:
Very Easy and delicious! Heat oven to 375 degrees. Drizzle chicken
breasts w/ a little olive oil. Season with garlic powder, seasoned
salt or your preferred seasonings. Bake for approx. 1 hr. Pour some
of the Alfredo sauce in baking dish and cook for additional15-20
mins. Then top with as much cheese you want, melt if you want..IT's
awesome! Great with fresh spinach.
Chicken Mozarella Serves:2 CarbsPerServing:8 total recipe
Prep Time:15 min. , bake time 22-25 min Effort:Easy
Ingredients:
2 Chicken breasts (or the number needed to serve number of ppl you
have)
1/2 c grated parmesan 1 egg, beaten
4 oz mozarella, shredded 1 tsp Italian seasoning Bacon
How to Prepare:
Mix the parmesan with the Italian seasoning. Coat the chicken
breasts with egg and dredge in the parmesan. Saute in a little olive
oil until browned. Remove from skillet. Place onto a cookie cooling
rack which has been placed on a LINED cookie sheet. Put a slice of
bacon on each piece (or two-whatever it takes to cover surface of
chicken)...on top of that, the mozarella. Bake until the chicken is
done through. Enjoy!
The way to test for doneness: press with a fork, the thickest part
of the breast...it should press just slightly and bounce back up.
The amount it should press is to be compared to the amount the end
of your nose presses when pressed gently with your finger.
STEAK/HAMBURGER DONENESS:
GENTLY....
1. Press the space between your upper lip and nose(relaxed-don't
tense it). This is RARE.
2. Press the side of your nostril. This is MED RARE.
3. Press the end of your nose. This is MEDIUM (also perfect for
chicken breasts---no dry, cardboard chicken this way!)
4. Press the bridge of your nose (where the cartilage meets the
bone). This is WELL DONE.
Transfer the idea of how much these areas press down to your meat
and it will be exactly as you want it.
Itallian Garlic Chicken Legs Serves:3 CarbsPerServing:5-6
Prep Time:10 minutes Effort:Easy
Ingredients:
Roasted GarlicVinagrette-Dress6 chicken legs(thawed)ButterLemon
Pepper Garlic saltWater
How to Prepare:
Pre-heat oven to 400 degrees. Put butter in bottom of shallow baking
pan. Rub butter all over chicken. Sprinkle plentiful amounts of
lemon pepper on chicken and less garlic salt on chicken.Do this on
both sides. Take 1/2 cup of water and mix with 3 tbsp of dressing.
Pour in pan.When done pouring in pan brush a plentiful amount of
dressing on to chicken in both sides. Cover with foil with pierced
openings. Cook for 40-50 minutes...
Oven Fried Chicken Serves:serve 2 pcs. of chicken per person
Prep Time:15 minutes Effort:Easy
Ingredients:
cut up chicken grated parm
Keto crumbs oil
How to Prepare:
pour oil in a bowl. rinse and pat dry chicken. dip and coat chicken
in oil then roll in parm and keto crumb mixture or roll in just the
parm. or roll in just the crumbs.
bake at 400 degrees for 1 hour and 45 minutes. comes out so tender
and juicy!!
Cheese Death Serves:1 CarbsPerServing:Trace
Prep Time:1 hour Effort:Average
Ingredients:
1/3 cup olive oil 1 package parmesean cheese (DiGiorno works well)
1/3 cup heavy cream or heavy whipping cream
As much Oregano as you like Splash of Lemon Juice
1/2 to full stick of butter 1-2 Boneless Skinless breast of chickenPatience
How to Prepare:
I put together this recipe after getting bored with all the usual
foods of the diet. When making this recipe it is important to
transcend the limitations of measurements.
Put the olive oil in a large frying pan on medium heat. Watch the
oil change consistency slightly. Place your thawed chicken in the
pan and adjust temperature to keep chicken chatting nicely in the
oil. Spring Oregano on top. Cook chicken so as to only turn once. I
let the white get to about half-way through the chicken, then flip.
Apply liberal oregano sprinklings on other side.After the chicken is
firm, take out of pan and set aside. Add lemon juce in and stir in
oil. Next add in the heavy cream and butter. Warm until mixed.
gently add in parmesean cheese, stirring and making sure to get a
nice smoothe consistency. Add more cheese as necessary to get a nice
thick sauce. Add more oregano.
Awesome Chicken Salad Serves:4? CarbsPerServing:1?
Prep Time:5 min Effort:Easy
Ingredients:
Chicken (2 cans) Mayo
Hardboiled eggs (2-3) Onion powder
Optional:
bacon bits tomato cheddar (very small cube)
favorite mustard (a little goes a long way)
packet or 2 of splendaRelish (dill is usually lo-carb)
Salt Pepper Tarragon Celery flakes
How to Prepare:
Mix chicken, eggs, spices, and any optional ingredients, then add
enough mayo to make nice consistancy. I like it as is but you can
spread on a leaf of lettuce if desired. Most ingredients 0 carbs.
Atkins Baked Chicken Serves:2-4 people (depending on how many drums you can eat!)
CarbsPerServing:3-4 (to be safe) Prep Time:5 minute
Effort:Average
Ingredients:
3-4 chicken drumsticks
1 egg, beaten
1/4 cup Atkins bake mix (or other low-carb friendly baking mix)
2 tbsp Adobo (Goya preferred)
**for Italian style chicken, substitute 1/8 cup of grated
parmesan/romano cheese w/ Italian seasonings for 1 tbsp of Adobo**
salt and pepper
How to Prepare:
Heat oven to 350. For best results, use glass bottom baking dish (if
not available, cookie/baking sheets are fine too). No need to spray
or butter.
Prepare chicken drumsticks (thaw, etc, if they have been in the
freezer). Prepare two bowls, one w/ the beaten egg, the other with
the Atkins mix -- which includes the bake mix, adobo seasonings and
liberal amounts of salt and pepper (to taste). (To those making
Italian-style, grate your parmesan/romano cheese into the bake mix,
and add liberal amounts of Italian seasonings and adobo). Mix baking
mix around till everything is well-blended. Dip chicken into egg
batter, cover well. Take the egg-battered chicken and dip into bake
mix, cover well. Take covered chicken drum and place into baking
dish. Repeat for as many drums as needed. When completed, place into
pre-heated oven. Baked for about 40-45 minutes.
Middle Eastern Chicken Serves:4 CarbsPerServing:about 5 g for whole recipe
Prep Time:about 1 hour Effort:Easy
Ingredients:
4 chicken breasts 1/2 C olive oil
2 tbl mixed spices (from any mid east store)
1 small onion, chopped 1 tsp cumin powder
1/4 tsp ground cinnamondidn't really count carbs, except for onion.
How to Prepare:
In a baking pan (9*13) put onion, spices, and olive oil, and mix
with hand well. start bringing the chicken breasts and dipping them
in the mixture and arranging them in the pan. cover with foil and
bake at 350 for 45-60 min. check for doneness, when done, take foil
off, put in broiler for a couple of minutes. let sit for 10 minutes,
and enjoy!!! Goes great with creamed spinach on the side. also great
on salads. Carb count is minimal
and all I can think of is the onion that has carbs. :)
AWESOME EASY CHICKEN WINGS (ZERO CARBS) Serves:2 CarbsPerServing:0
Prep Time:20 min. Effort:Easy
Ingredients:
3 lbs. chicken wings 6 T. Hot Sauce
1 Stick Butter 2 qts. cooking oil Lawry's Seasoned Salt
How to Prepare:
WINGS: Cut whole wings at joints and discard tips. Sprinkle wings
liberally with Lawry's Seasoned Salt. Deep fry until golden brown
and crispy. Drain on paper towels.
SAUCE: Combine melted butter and hot sauce in a large bowl, mix
well. Add wings and coat evenly.
This recipe is for mild wings-add extra hot sauce for more heat.
Goes great with a fresh salad!
40 cloves and a chicken Serves:1 CarbsPerServing:0
Prep Time:1/2 hour Effort:Easy
Ingredients:
1 whole chicken(broiler/fryer) cut into 8 pieces
1/2 cup plus 2 tablespoonsolive oil10 sprigs fresh thyme
40 peeled cloves garlic
Salt and pepper
How to Prepare:
Preheat oven to 350F.
Season chicken with salt and pepper. Toss with
2 tablespoons olive oil and brown on both sides in a wide fry pan
orskillet over high heat.
Remove from heat and transfer to a shallow casserole dish. Add oil,
thyme, and garlic cloves. Cover and bake for
1-1/2 hours.
Remove chicken from the oven, let rest for 5 to 10minutes, carve,
and serve.
Stuffed Pepperoni Chicken Serves:4-6,8,10 CarbsPerServing:2-3 carbs per serving
Prep Time:30 - 45 minutes Effort:Average
Ingredients:
6 boneless chicken breasts 1 pkg. Pepperoni pizza slices
1 8 oz. pkg. grated Mozarella 20 wooden toothpicksSauce:
1 can diced tomatoes 3/4 cup mushrooms
1/4 cup white cooking wine 1/4 cup olive oil
1 tbsp. minced garlic Italian seasoning to taste Salt to taste
How to Prepare:
Put olive oil, wine, mushrooms in sautee pan, sautee until mushrooms
are done, add garlic, diced tomatoes, italian seasoning and salt,
let simmer while you do the chicken. Next, take chicken breast, turn
underside up, beat with a little tenderizing mallet to flatten a
little. Place pepperoni on chicken until covered, then put grated
mozarrella on top. Roll from top end up to creat a stuffed pepperoni
chicken, place 2 -3 wooden toothpicks in to hold in place. Put into
baking dish. Continue until done with all chicken. Pour sauce on top
of the chicken, put into oven at 350 degrees for 45 min - 1 hour.
Chicken Fajita Rollups Serves:varies
CarbsPerServing:as little as 2, depending on how much sauce,
sour cream and peppers and onions are used
Prep Time:10 min. for chicken, 5 min. to prepare Effort:Easy
Ingredients:
Bnls chicken breast Mccormick mexican seasoning
sour cream taco sauce
shredeed cheesepeppers onions
romaine lettuce olive oil
How to Prepare:
Cut chicken into small slices, saute in fry pan with a little oil
and mexican seasoning,saute peppers and onions with oil or whatever
you like, spread sour cream, taco sauce cheese,peppers and onions,
chicken onto lettuce leaf and roll up. It's delicious.
Ranch Stuffed Chicken Serves:4,8 CarbsPerServing:2-3
Prep Time:10 min Effort:Easy
Ingredients:
4 Chicken Breasts
4 slices of ham
4 oz. cream cheese
4 oz. mozzerella cheese (or cheese sticks)
sprinkle of dry hidden valley ranch
How to Prepare:
Defrost chicken breasts until you can cut through the center, cut
until almost to the edge, then open up (will look like a sub roll
almost) and put ham slice, then spread cream cheese on ham. place
mozz. on top and fold together. Sprinkle ranch dressing on top. Bake
at 350 for approx. 45 minutes
Spicey Chicken Serves:2,10 CarbsPerServing:1 gram
Prep Time:5 mins Effort:Easy
Ingredients:
2 Boneless, Skinless Chicken Breasts/Tenders
1 Tbsp Frank's Hot Sauce Lemon-Pepper
Cayanne Pepper1 1/2 Tbsp canola oil Garlic powder
Parsley Oregano
How to Prepare:
Heat frying pan and oil. Cube chicken breasts into squares and add
to hot oil. Add hot sauce and dashes of herbs and spices to taste.
chunky chicken Serves:4-5 CarbsPerServing:about 5
Prep Time:20 -25 minutes Effort:Easy
Ingredients:
chicken breast rotel
seasoning shredded cheddar cheese
How to Prepare:
pre-heat oven to 375.on a cookie sheet or caserole dish, lay out
chicken.
season as you like, drain rotel and spoon over chicken.
close to doneness sprinkle on cheese and put back into oven for
about 3 minutes until melted.
Cheesy Pepperoni Chicken Serves:1 CarbsPerServing:4 gm
Prep Time:about 10 mins Effort:Easy
Ingredients:
1 boneless chicken breast 4 pepperoni slices
1/4 c. Ragu Alfredo Sauce shredded parmesan cheese
How to Prepare:
brown the chicken breasts in olive oil until almost cooked through.
drain on paper towel and put into baking dish. Add slices of
pepperoni and shredded parm cheese on top of each breast. Bake at
350 until chicken is cooked through and cheese is bubbly. Warm up
the Ragu Alfredo sauce in microwave and pour over baked chicken.
Chicken Chilaquiles Serves:8 CarbsPerServing:4
Prep Time:1-2 hours Effort:Average
Ingredients:
1 whole chicken, cooked/deboned 5 tortillas cut into strips
1 cup shredded cheddar cheese 1/2 cup Monterey jack
1/2 cup sour cream 1 clove garlic, chopped2 serrano chilis, seeded
2 lg tomatoes 1/4 cup onion
1 teasp. oregano, chopped 1/4 cup cilantro, chopped
1 cup (or more) chicken stock 1 tblsp olive oil
How to Prepare:
Boil chicken in water, remove when cooked, debone and cut into lg
pieces.
Cut tortillas into strips and deep fry till golden, drain, set aside.
In large saute pan, heat olive oil and add tomatoes, chilis, onion,
garlic, 1/2 cilantro and the oregano. Saute till all is cooked and
little juice remains. Do not burn. Add the chicken stock and cook
longer to meld flavors. Place all in blender and puree. Return to
the saute pan and simmer with more stock into a nice thick sauce.
Set aside.
In layers, place the tortilla strips, chicken, cheeses into a 9x13
pan. Add the sour cream in dollops, the cheeses and remaining
cilantro. Cover with the sauce and top with more of the shredded
cheeses. Bake at 350 till hot, bubbly and the cheese on top is
lightly browned.
Lemon-Pepper Chicken Serves:3-4 CarbsPerServing:Not sure, but not many.
Prep Time:45 minutes over all, but worth it. Effort:Easy
Ingredients:
2 Tablespoons Lemon-Pepper seasoning.2 Tablespoons Italian
Seasoning. 2 Tablespoons Garlic Powder.4 Tablespoons Butter.3-4
Boneless, skinless chicken breasts.
How to Prepare:
Melt butter in skillet over medium heat. Sprinkle both sides of
chicken with the Lemon-Pepper,Garlic Powder, and Italian Seasonings.
Place in pan and cook for about 15 min on each side or until cooked
through.
Chicken Alfredo with Parsley Serves:3 ,1,10,7,10,10
CarbsPerServing:less than 7 total Prep Time:15 minuts
Effort:Easy
Ingredients:
3 Chicken Breast 3 Green Onions
2/3 Cup Chopped Mushrooms 2 Tbs Cream cheese
1/4 Cup Heavy Cream 1 Tbs Butter
1 tsp Minced Garlic 2 Tbs Finaly Chopped Parsley 1 Tbs Olive oil
How to Prepare:
Chop chicken breast into 1 inch cubes. Chop Green Onions finely.
Heat skillet/wok with Olive oil. Stir fry Chicken first till brown
and add onion and mushrooms.
Add Cream Cheese, Cream , Butter to a Sauce pan on low heat. "DO NOT
BOIL". Stir until combined. Add Garlic, Parsley Salt & Pepper to
Taste. You may have to add more cream to your liking. Combine Sauce
in skillet with chicken and give a quick toss.
Spicy Chicken Strips Serves:1-2,10,8 CarbsPerServing:2-3
Prep Time:10 min Effort:Easy
Ingredients:
1 pkg. chicken breast cut into strips 5 tbsp hot sauce
1/2 cup oil 3 tsp basil
1 tsp pepper 2 oz chedder cheese
How to Prepare:
combine all ingreadents into frying pan.
fry till chicken is done.
Grilled Bacon Wrapped Chicken Serves:2-3 CarbsPerServing:0
Effort:Easy
Ingredients:
1 lb Boneless chicken breast bacon - about 6 slices
butcher stringgarlic powder black pepper
How to Prepare:
season chicken with pepper and garlic and let sit for at least an
hour. Wrap bacon around chicken and secure with butcher string.
Grill over medium coals for about 20 minutes until chicken is done
and bacon is crispy.
Smothered Chicken Serves:9,10,10,10 Effort:Easy
Ingredients:
4 chicken breasts 1 lg onion
1 pkg mushrooms granulated garlic
black pepper 4-6 oz cheese (swiss, provolone, cheddar or mozzarella)
4 slices bacon 2 tbsp white wine
How to Prepare:
I got this idea form bennigans, they make smothered steak too, but I
never tried it. Fry the bacon in a large skillet. While the bacon is
frying, slice the onion and mushrooms. When bacon is desired
crispness, remove it from the pan. If there is too much grease, pour
some off, there should be enough to coat the bottom of the pan. Add
onions and mushrooms to the grease. Butterfly the chicken and/or
pound thin to make like cutlets. Push the onions and mushrooms aside
and place the chicken in the pan. Season to taste and sautee until
done, flipping half way through, about 5 minutes each side,
depending how thin. Add the white wine to deglaze. When done, scoop
up all the onions and mushrooms and place on top of peices of
chicken. Break up bacon and place that on top. Then top each peice
with cheese. Place a lid over to melt the cheese for a minute or
two.
Chicken Cacitorre with Faux Pasta Serves:3-4,10
CarbsPerServing:around 35 Total Prep Time:30 mins
Effort:Easy
Ingredients:
1 pound chicken breast cut into bit sized pieces
1 can of diced tomatoes medium can
1/2 a Spegetti Squash
1 small can or half cup of chopped mushrooms2tblsps of Olive oil
1 tsp Italian seasoning
Garlic and onion to taste
salt and pepper to taste
Parm Cheese for sprinkling!
How to Prepare:
Saute chicken chunks in oil add tomatoes, mushrooms and and
seasonings once chicken is cooked thru. while thats cooking
Microwave half of a Spegetti squash for 10 mins, Microwave cut side
down and poke a few holes in the skin. when that is done use a fork
and scrape the isides to make your spegetti! add it to the chicken
and toamto mix and simmer it for 10 mins so the sauce really gets in
the squash.. top with your fav Italian Cheese and Enjoy
REUBEN CHICKEN Serves:4-6,10,10 CarbsPerServing:UNKNOWN BUT LOW
Prep Time:10 MINUTES AND THEN 45 TO BAKE Effort:Easy
Ingredients:
4-6 BONELESS, SKINLESS CHICKEN BREASTS SAUERKRAUTSWISS CHEESE
THOUSAND ISLAND DRESSING
How to Prepare:
PLACE RAW CHICKEN BREASTS IN BAKING DISH,SPREAD DRAINED SAUERKRAUT
OVER RAW CHICKEN, COVER WITH THIN SLICES OF SWISS CHEESE, THEN
SPREAD DRESSING OVER THE CHEESE.
BAKE AT 350 DEGREES FOR ABOUT 45 MINUTES OR UNTIL DONE.
Chicken mushroom cheesy bacon bake Serves:4,10
CarbsPerServing:approx. 5 gms Prep Time:20 minutes
Effort:Average
Ingredients:
4 chicken breasts
1 can condensed cream of mushroom soup
1/4 cup water
1 small white onion
1 pkg whole baby portabella mushrooms
2 cloves garlic
4 slices of bacon
1 cup shredded white cheddar cheese
olive oil
salt
pepper
garlic powder
How to Prepare:
Rinse chicken breasts and place into a baking dish. Sprinkle with
salt, pepper, and garlic powder.
Add about 2 tbsp of oil to a frying pan on medium heat and add
chopped garlic cloves. Sautee, but do not brown the garlic. Add
mushrooms and brown. Set pan aside to cool to room temperature.
Mix soup with 1/4 cup of water and whisk. Add sauteed mushrooms to
the soup mixture. Spoon 2 tbsp over each breast and spread evenly
over entire breast.
Place 2 sliced raw onion rings over each breast and cover each
breast with a slice of raw bacon (cutting each slice in half makes
it easier to cover the entire breast).
Place into 400 degree oven until meat is no longer pink and bacon is
browned and slightly crisp. About 45 minutes. Remove dish from oven
and cover each breast with 1/4 cup of cheese. Place under broiler
until cheese bubbles and is slightly browned.
Enjoy!
Chicken broccoli casserole Serves:8,10,-----Select----- Effort:Easy
Ingredients:
2 tbsp butter 1/4 c crushed pork rinds (you can sub bake mix or soy flour)
4 or 5 chicken breasts 2 or three stalks broccoli
1 tbsp olive oil 8 oz cream cheese
5 eggs 1/2 c sour cream
1/2 c cream about 2 cups of cheese
1/4 c parmesan garlic powder black pepper
How to Prepare:
I never measure anything, so these amounts are estimates, vary them
as you wish. chop up chicken and broccoli in chinks and sautee in
olive oil in a non-stick skillet. Set aside to cool. Mix in mixer
the cream cheese, cream, sour cream, and eggs. Add a little garlic
powder, parmesan and black pepper. Rub casserole dish with butter
and coat with about 1/2 the pork rinds. fold the cheese in to the
mixture. You can use any kind of cheese, or a mixture, swiss and
cheddar are good. Fold in the chicken and broccoli. Pour in the
casserole dish. Top with remaining pork rinds and parmesan. Bake
about 45 minutes, or until golden brown.
Simple Curry Chicken Salad Serves:depends
CarbsPerServing:approx 2-3 Prep Time:20 minutes tops
Effort:Easy
Ingredients:
boneless/skinless chicken tenders (I use about 6)
approx 1/4-1/2 cup of mayo(will vary depending on amount of chicken)
1 TBSP of full fat sour creamapprox 1 TBSP prepared mustard
1 TBSP Blue cheese dressing
salt
pepper
curry powder to taste
How to Prepare:
Boil chicken. Shred chicken,
(easy to do with food processor)add all other ingredients and mix
well.
Sesame Garlic Thai Chicken and Veggies Serves:2-3,10
CarbsPerServing:15 total Prep Time:20 mins Effort:Easy
Ingredients:
4 Chicken Breasts Half Bag frozen Brocclli
1 small can or 1 cup fresh mushrooms sliced 1 tbls of olive oil1/2 cup of cocunut milk
2 tbls of Tahini (ground seasme seeds) 1 tbls of Garlic Salt and pepper
How to Prepare:
Cut Chicken into bite size pieces, brown in olive oil add veggies to
pan till cooked In a small cup or bowl mix Cocunut milk, tahini,
garlic and salt pepper until smooth and mized pour into pan over
chicken and veggies and toss until they are all covered simmer for 5
minutes and serve... This is really garlicy and GOOD..
I f you are unfamilar with tahini you can ussually find tahini in
the section with the Olives and wierd peppers and stuff or with the
thai stuff in the store... Tahini is AWESOME it is Seasame butter
add a splenda to it to make a great low carb peanut butter substitute
Chicken Enchilada Stuff Serves:2,7,10 CarbsPerServing:9-10
Prep Time:20 minutes Effort:Easy
Ingredients:
1 large chicken breast, diced 1 T chopped onion
½ green pepper, chopped salt, pepper, onion powder, nutmeg to taste
2 cloves garlic, sliced or crushed jalapeno pepper, chopped (optional)
Sauce 4 oz cream cheese 2 T heavy cream
2 T butter 1 T cheese Whiz pimento flavor
Enchiladas 2 eggs 2 T heavy cream ½ t salt
1 t baking powder 1 sachet sweetener 2 t oil
How to Prepare:
Saute chicken in olive oil/butter mix until almost done. Add onion,
green pepper and spices and sauté until vegetables are cooked.
Sauce directions: Mix together in blender adding just enough water
to get a sauce consistency.
When chicken/vegetables are cooked through, add sauce and heart
through. Remove from heat and keep warm.
Enchilada directions: Whisk all together and using a bit at a time
cook crepe fashion in hot pan. This recipe made 4 good sized crepes.
Fill each crepe with ½ c chicken mixture and roll crepe and put seam
side down in baking dish. When all are rolled, cover with any extra
sauce and grated cheese. Bake for about 15 minutes until cheese is
melted.
Pecan crusted chicken Serves:10,8,10,7 Prep Time:20 minutes
Effort:Easy
Ingredients:
crushed pecans eggsboneless skinless chicken breasts
How to Prepare:
take the chicken breasts and roll it in the egg wash, then cover it
ALL OVER in the crushed pecans. Put it in a pan and cook it up!
(Medium heat) IT IS HEAVENLY!
Chicken Fingers Serves:2 CarbsPerServing:1-2 maybe
Prep Time:20 minutes Effort:Easy
Ingredients:
Chicken tenders
2 eggs (scrambled with cream-uncooked)sesame seeds
dehydrated minced onion oil
How to Prepare:
Mix minced onion and sesame seeds in a bowl. scramble eggs and cream
in another bowl. Dip chicken tenders in egg and then sesame/onion
mixture and fry in oil.
Pan Glazed Balsamic Chicken Serves:2 or 3,10,10,10,10
CarbsPerServing:4 Prep Time:15 minutes
Effort:Easy
Ingredients:
1 lb boneless chicken breast salt
freshly ground black pepper olive oil1/2 cup good quality balsamic vinager
1/4 pine nuts 1 tbs Dijon mustard
How to Prepare:
heat olive oil in non stick skillet on med high. Brown chicken for 3
minutes, turn and brown for 3 more minutes.
Remove chicken, sprinkle with salt and pepper and cover to keep
warm. In same skillet, add the vinager and pine nuts. Let cook on
med high about 30 seconds or until liquid is reduced to half. add
mustard and mix to form a smooth glaze. Return chicken, cook for 2
minutes and serve.
This dish is great served with roasted squash and red peppers.
Easy Mexican Chicken Serves:6-8,10 Prep Time:45 min
Effort:Easy
Ingredients:
8 chicken pieces (bone in and skin on) 1 stick margerine
garlic salt and pepper to taste 2 cans diced tomatoes (undrained)
2 pkg. taco seasoning 1 can chopped green chili's
1 cup shreaded cheddar cheese
How to Prepare:
Melt margerine in frying pan. Season chicken with grlic salt and
pepper. Fry chicken in margerine till browned. Reduce heat, cover
pan, and let simmer for 20 min.
In large bowl, mix the diced tomatoes, taco seasoning, and chili's
well. Pour over chicken. Cover pan, and let chicken simmer in sauce
25 min. or until chicken cooked through. Uncover and top with
cheddar cheese. Serve warm.
Parmesan Crusted Chicken Tenders
Serves:varies CarbsPerServing:trace carbs Effort:Easy
Ingredients:
2 pounds Chicken Tenders Marinade
1 cup Heavy Cream 2 Tablespoons Prepared Ranch Dressing
2 teaspoons Garlic Powder 2 teaspoons Onion Powder
2 teaspoons Ground Black Pepper Breading
1 can Parmesan Cheese, the powder kind
2-3 teaspoons each: Garlic Powder & Ground Black Pepper
Peanut oil for pan frying
How to Prepare:
Mix marinade igrediants and marinate at least 6 hours or overnight.
Combine the Parmesan breading and coat each chicken tender really
well.
Add enough oil to pan fry the breaded chicken tenders. Med-High heat.
Cook the batches of tenders till they are a nice crunchy golden
brown.
SouthWestern Chicken Rolls Serves:4 CarbsPerServing:9
Prep Time:prep 11 minutes/cooking time 25 minutes Effort:Average
Ingredients:
4 large boneless skinless chicken breast 1/4 tsp salt
4 oz. Monterey Jack cheese with jalapeno peppers
1/3 c. packaged plain bread crumbs2-3 tbs. all purpose flour
1 large egg 1 tbs. milk 1/4 c. vegetable oil
How to Prepare:
1~Preheat oven to 400. Place the chicken breast between sheets of
wax paper or plastic wrap; using a mallat, pound each piece until
it's about a 1/4 inch thick. Sprinkle the chicken breast with salt.
2~Cut cheese into 4 strips. Place 1 strip of cheese in the center of
each chicken breast. Fold the sides of the chicken over the cheese
to enclose completely. Secure with wooden toothpicks, if necessary.
3~On two seperate sheets of wax paper, place bread crumbs and 2 tbs.
of flour. In a pie plate , combine eggs and milk. Coat the chicken
rolls first with the flour, then with the egg mixture, then with the
bread crumbs.
4~In an oven safe skillet, heat oil over moderate heat. Cook the
chicken rolls until lightly browned on all sides, 5 minutes. Place
the skillet in the oven and bake until the chicken feels firm to the
touch, 15 to 20 minutes. Remove the toothpicks. Serve with salsa if
desired.
Chicken, peas, pecans and grapes Salad Serves:4 Effort:Easy
Ingredients:
3 cups cooked chicken, diced 1/2 cup red grapes, halved
1 cup frozen peas 1/2 cup pecan pieces
1/4 cup red onion, chopped 1 hard boiled egg
1/4 cup mayo salt and pepper to taste romaine leaves
How to Prepare:
mix ingredients and serve on romaine leaves.
Rotel Chicken Serves:2,10 Prep Time:20 minutes Effort:Easy
Ingredients:
2 Boneless/Skinless Chicken Breasts 1 can Rotel
Cheddar/Mozzarella CheeseSalt/Pepper to taste Foil
How to Prepare:
Season Chicken with Salt and pepper to taste. Place chicken in foil
and pour Rotel over chicken. Bake at 350 until chicken is done,
about 30-45 minutes, chicken should be white in the center. Drain
the juice and sprinkle cheese on top. Place back in the oven with
the foil open to melt the cheese. No mess to clean up, just throw
away the foil and enjoy!
Fried Chicken Breast Serves:4 CarbsPerServing:1-2
Prep Time:30 Effort:Easy
Ingredients:
4 Large boneless, skinless chicken breasts with rib meat
1 Cup of Parmesean Cheese 3 Eggs1 TBsp of heavy cream
Pepper Olive Oil
How to Prepare:
Pour generous amount of olive oil (about 1/2 inch deep) in a large
non-stick skillet and heat on med-high. Beat three eggs and cream
together in a shallow bowl. Pour cheese on a plate for battering
your chicken. Wash and pat dry your chicken. Pepper to taste. Dip
chicken one at a time in the egg mixture (get both sides coated
well). Roll in cheese. Place chicken in hot oil and fry; turning
chicken several times until golden brown and done. There's just
trace amounts of carbs in all the ingedients so eat and enjoy!
You'll Love These Wings CarbsPerServing:34g total Effort:Easy
Ingredients:
5 pounds chicken wings -- fresh or frozenMarinade: 2 cups broth
1/2 cup soy sauce 4 cloves garlic -- crushed,or 3 tbsp powder
1 cup Atkins Pancake Syrup 2 tablespoons Atkins Vanilla Syrup
2 splenda packets -- or equal 1/4 cup ketchup -- omit if in induction
1/2 teaspoon salt
How to Prepare:
Mix marinade and pour over
wings and marinate 48
hours. Broil wings 5 mins
on each side or until
blackened patches appear
on wings. These are
sticky-finger-lickin'-good! My
kids LOVE these and I
never seem to make
enough!
NOTES : Counts for syrups
not included in totals
Turkey Meatballs with Spinach, Bacon & Cream Sauce
CarbsPerServing:11g total
Effort:Easy
Ingredients:
1 pound turkey
1 bag crushed bbq pork
rinds
1 egg
1/2 teaspoon rosemary
1/2 teaspoon oregano
1/4 teaspoon cayenne 1/4 teaspoon garlic salt
2 cups spinach
2 slices bacon -- cooked
and crumbled
1 cup heavy cream
2 tablespoons parmesan
cheese
How to Prepare:
Mix turkey, pork rinds, eggs,
rosemary, oregano,
cayenne and garlic salt.
Cook meatballs. In
separate pan, wilt spinach
in 1/4 cup of water. Drain
and add bacon. Add cream
and parmesan and reduce.
When reduced pour over
meatballs. This is good
with some tabasco sauce!
NOTES : Counts for pork
rinds not included - adjust
accordingly
Turkey Crispies CarbsPerServing:5g total Effort:Easy
Ingredients:
2 cups Shredded roast
turkey breast
1 ounce sliced almonds
2 tablespoons olive oil
How to Prepare:
Saute shredded turkey
meat until beginning to
brown on edges, add
almonds. Stir until mixed
thoroughly and hot
throughout.
Remove and drain slightly.
Eat warm or save some in
refrigerator. Also good on
salad and very filling.
Turkey and Cheese Roll-up
CarbsPerServing:no counts provided
Effort:Easy
Ingredients:
1 thin slice deli turkey*
1 thin slice deli swiss
cheese*
1 spoonful of Philadelphia
cream cheese2 fresh chilled asparagus
spears
1 paper towel
How to Prepare:
Lay the turkey slice flat on
the paper towel, put the
swiss cheese slice on top
of the turkey, spread the
cream cheese on top of the
swiss cheese, cut the
asparagus spears into
thirds and lay them
horizontally on top of the
cream cheese. Then at one
end of the layer start rolling
until you're able to hold the
roll in one hand, then place
the paper towel around the
roll-up, eat, and go.
You can substitute the
turkey and swiss with your
favorite meat and cheese.
Boar's Head brand is my
favorite deli meat and
cheese: it's low on sodium,
has no preservatives, and
offers varieties like
peppered Turkey, Virgina
baked ham, and jalapano
mozzerella cheese.
Tomatillo-Chicken Serves:3 CarbsPerServing:44g total
Effort:Easy
Ingredients:
Pico de Gallo:
1 jalapeno chile pepper --
diced
1 medium onion -- diced
1 diced tomato
1/3 cup chopped cilantro
Sauce:
2 cups light sour cream
1 can Herdez green
tomatillo sauce (in the
Ethnic Foods aisle)Enchiladas:
6 chicken breast halves --
grilled or boiled,
with cumin and fajita
seasonings
2/3 cup heavy cream
3 cups shredded monterey
jack cheese
2 cans green tomatillo
sauce
How to Prepare:
Dice chicken. Pour 1/3 cup
of heavy whipping cream in
the bottom of a glass
casserole dish. Layer 1/2 of
the chicken on top. Sprinkle
1 cup of shredded monterey
jack cheese on top of
chicken. Repeat cream,
chicken and cheese layer.
Pour 2 cans of Herdez
green tomatillo sauce on
top of all. Sprinkle 1 cup of
shredded monterey jack
cheese on top. Cover with
foil and bake at 350
degrees for 40 minutes or
until cheese is bubbly.
Serve with sour cream/
tomatillo sauce and pico de
gallo.
NOTES : Counts for
tomatillo sauce, cumin and
fajita seasonings not
included in totals .
The Perfect Roast Chicken Serves:10,10 CarbsPerServing:no counts provided
Effort:Easy
Ingredients:
1 3 pound whole chicken --
(3 to 4)
2 tablespoons unsalted
butter
salt and pepper to taste
How to Prepare:
Place empty pan in oven
and preheat to 375
degrees.
Melt butter and brush entire
chicken skin with it.
Season according to your
taste
Place chicken in v-rack so
that one wing is down and
one wing is up. Put rack in
roasting pan in oven.
After 20 minutes, turn
chicken over so that the
other wing is facing up.
Return chicken to oven.
After another 20 minutes,
turn chicken so that the
breast is up and return to
the oven to finish cooking.
Check chicken for
doneness after 30 minutes.
If chicken is done, remove
from oven and let rest for 15
minutes. Carve and enjoy.
This chicken is worth the
extra effort as the breast
meat is perfectly juicy and
the skin is crisp and brown.
Thai Turkey Bundles and Dipping Sauce CarbsPerServing:32g total
Effort:Average
Ingredients:
1 egg -- beaten
1/2 cup waterchestnuts --
chopped
1/3 cup crushed pork rinds
-- or grated parmesan
cheese
1 green onion -- finely
chopped
1 tablespoon soy sauce
1 tablespoon lemon juice
2 teaspoons ginger root --
fresh, grated
1/2 teaspoon artificial
sweetener
1/4 teaspoon salt
1/4 teaspoon chili oil -- OR
a dash of ground hot
pepper
24 ounces ground turkey --
raw
12 whole lettuce leaves --
iceberg lettuce or savoy
cabbageDipping Sauce:
1/4 cup lemon juice
3 tablespoons fish sauce
(nam pla or nuoc mam)
1 tablespoon chopped
cilantro
2 teaspoons artificial
sweetener
1 tablespoon soy sauce
1/2 teaspoon crushed red
pepper
1/2 teaspoon dark sesame
oil
Optional: 1 T water if sauce
is too strong
How to Prepare:
Combine first 11
ingredients and mix with
hands. Shape into 12 4 x
1-1/2 x 3/4" logs. Grill, broil,
or pan fry until juices run
clear, turning once. Serve
with leaves, garnishes, and
dipping sauce. At table,
each log is to be wrapped
in leaf along with garnishes
of choice, and dipped.
Warning: this is messy but
lots of fun!
Garnish as desired: fresh
cilantro sprigs, bean
sprouts, shredded red and
green bell pepper,
shredded carrots (count
those carbs!)
Dipping Sauce: Mix all
together.
NOTES : Counts for chili oil,
and fish sauce not included
in totals.
Cilantro Cream Chicken Serves:9,10,10,6 CarbsPerServing:64g total
Effort:Easy
Ingredients:
4 chicken breasts
3 ounces cream cheese
3/4 cup heavy whipping
cream
1 lime -- juicedMcCormick's Rotisserie
Chicken Seasoning
(to taste)
salt and pepper to taste
3 tablespoons butter
1/2 cup chopped cilantro
How to Prepare:
Brown chicken in butter.
Season with spices while
cooking and browning.
Remove chicken when
browned. Add cream
cheese in cubes to skillet
with butter and drippings
from chicken. Add whipping
cream. Add lime juice and
cilantro. On medium heat
melt and stir all ingredients.
Put chicken back in sauce
mixture ---cover and cook
on low for about 10 or 15
more minutes.
Note - instead of the
McCormick's seasoning I
just use some garlic
powder along with the salt
and pepper. Still delicious.
NOTES : Counts for coconut
extract not included in
totals.
Tarragon Chicken with Cream Sauce Serves:1,10,8 CarbsPerServing:6g
Effort:Easy
Ingredients:
1 chicken breast
1 tablespoon dried tarragon
1/2 cup heavy creamsalt & pepper to taste
1 tablespoon butter
How to Prepare:
Place chicken breast
between two layers of
plastic wrap and pound
until flattened. Sprinkle the
tarragon onto each side
and sprinkle with salt &
pepper to taste. Let sit for
15 minutes to develop
flavors. In a regular skillet
(not non- stick), melt butter.
When hot, put in seasoned
chicken breast and sear on
medium-high heat. Turn
after 2-3 minutes and cook
until done, 5-7 minutes
total. Remove chicken
breast from skillet. Pour
heavy cream into skillet,
scraping up bits from the
skillet bottom. Let simmer
until thickened, 3-5
minutes. Add salt to taste.
Pour over chicken to serve.
Tangy Chicken (easy and fast) Serves:10,10 CarbsPerServing:no counts provided
Effort:Easy
Ingredients:
6 frozen chicken breasts 1 bottle Zesty italian salad
dressing
How to Prepare:
Take the frozen chicken
breasts out in the morning
and place in a bowl. Pour
the salad dressing over the
chicken breasts and cover.
Refrigerate until you get
home. Take chicken out
and fry, bake or grill it. Great
with a caesar.
Szechwan Chicken and Vegetables CarbsPerServing:19g total Effort:Easy
Ingredients:
3 tablespoons corn oil
1 teaspoon crushed red
pepper
2 medium chicken breast,
no skin, no bone, R-T-C --
thinly shredded
1 Stalk celery -- thinly sliced
1 small carrot -- thinly sliced
1 medium green bell
pepper -- thinly julienned1/2 teaspoon salt
1 tablespoon soy sauce
1 packet splenda packets
1/4 teaspoon tabasco
sauce -- optional
1/3 cup chicken stock
1/4 teaspoon guar gum -- to
thicken if needed
How to Prepare:
Heat wok or deep skillet
over high heat with oil and
pepper flakes for 10
seconds.Reduce heat to
medium and stir fry chicken
for 1 1/2 minutes. Add
celery, carrot and bell
pepper and stir fry for 1
minute. Add the remaining
ingredients and stir fry for
1-2 more minutes or until
slightly thickened.
Stuffed Chicken Breasts Serves:10 CarbsPerServing:2.3g
Effort:Easy
Ingredients:
1 pkg. bratwurst --
Johnsonville Fresh
10 chicken breasts --
skinless and boneless
14 ounces chicken meat --
skinless
2 tablespoon jalapeno
peppers -- finely chopped
1 cup yellow onion --
chopped1 tablespoon garlic --
chopped
2 eggs
1 teaspoon dried oregano
1 teaspoon black pepper
1/2 teaspoon chili powder
How to Prepare:
Remove sausage from
casing and brown in skillet.
Drain and preserve. Place
chicken breasts on work
surface and pound even.
Process chicken meat in
food processor until almost
paste. Add remaining
ingredients to processor
and mix until well chopped,
not pureed. Season inside
of each chicken breast with
salt and pepper. Place
approximately 2
tablespoons of filling on
breast and fold over, fasten
with toothpicks. Place in a
roasting pan, seam sides
down. Roast at 400¼ for
20-25 minutes or until
internal temperature
reaches 160¼.
Stuffed Chicken Alfredo Serves:10,10 CarbsPerServing:no counts provided
Effort:Easy
Ingredients:
How to Prepare:
Take 4 boneless skinless
chicken breast and pound
flat with a meat mallet. Lay
a piece of ham on the
flattened breast, them
swiss cheese or cheese of
choice. Roll up, and wrap
with a piece of bacon.
Secure with a tooth pick.
Spray pan with non stick
spray and lay in pan. Cover
with alfredo sauce. Bake for
1 hour 30 minutes. Serve
with broccoli.
Spinach-Stuffed Chicken CarbsPerServing:39g total Effort:Easy
Ingredients:
20 ounces frozen chopped
spinach -- thawed and
squeezed dry
1 cup shredded Swiss
cheese -- (4 oz.)
3/4 cup ricotta cheese
1/3 cup grated Parmesan
cheese
3 tablespoons finely
chopped onion
1 clove garlic -- minced
1/4 teaspoon salt
1/4 teaspoon pepper
1/4 teaspoon ground
nutmeg6 bone-in chicken breast
halves
2 tablespoons olive or
vegetable oil
1 teaspoon paprika
1/2 teaspoon dried oregano
1/2 teaspoon thyme
Additional paprika --
'optional'
How to Prepare:
Combine the first 9
ingredients; gently stuff 1/2
cupfull under the skin of
each chicken breast. Place
in a greased 15-in. x 10-in. x
1-in. baking pan. Combine
the next 4 ingredients;
brush over chicken.
Sprinkle with additional
paprika if desired.
Bake at 350-F for 1 to 1 1/4
hours or until juices run
clear.
Spicy Thai Peanut Chicken CarbsPerServing:25g total Effort:Easy
Ingredients:
1/4 cup Peanut butter
2 tablespoons chopped
peanuts
2 tablespoons soy sauce
1 tablespoon instant
minced onion
1 tablespoon minced
parsley
1 garlic clove -- crushed
and minced
Red Pepper sauce to taste1/8 teaspoon ground ginger
4 whole chicken breast --
halved, skinned, boned
2 tablespoons soy sauce
2 tablespoons Sugar Twin
Brown
1 tablespoon melted butter
1 can chicken broth
1/4 cup heavy cream
How to Prepare:
Mix peanut butter, peanuts,
2 tbs soy sauce, onion,
garlic, parsley, pepper
sauce (& red pepper flakes
if you like kick) and ginger.
Spread paste on chicken
breasts and roll. Secure
with toothpick. Place in slow
cooker. Mix remaining soy
sauce, sugar twin brown,
butter and broth and pour
over chicken. Cover and
cook for 4 to 5 hours on low.
Remove chicken mix in
cream and cook sauce on
high for 15 minutes or until
thickened and creamy.
Serve over cabbage
noodles.
NOTES : Counts for instant
minced onion, red pepper
sauce, and brown Sugar
Twin not included in totals.
Spiced Breaded Chicken Strips CarbsPerServing:no counts provided Effort:Easy
Ingredients:
How to Prepare:
Combine 1/4 cup flour
substitute (soy flour) with 1
1/2 teaspoons "Season-All"
spices; 1/2 teaspoon
"Lemon Pepper"; 1/2
teaspoon "Paprika" and 1/2
teaspoon salt (adjust
seasoning to taste). Cut
500g chicken fillets into
strips and lightly coat with
seasoned "flour". Allow
chicken to rest while
heating oil (enough to cover
chicken strips) in a pan. Fry
the chicken and serve (if
you can wait long enough).
I'm in Australia and the
brand of "Season-All" I use
is McCormick (also comes
in "Season-All Spicy" &
"Season-All Garlic"). The
MasterFoods one doesn't
taste as good.
Be careful not to coat the
chicken too much with the
seasoned "flour" as it can
be too strong for the meat if
there is too much.
I'm not 100% sure of the
spice amounts as I usually
just throw it together without
measuring.
Spiced Chicken Strips CarbsPerServing:no counts provided Effort:Easy
Ingredients:
How to Prepare:
Debone chicken, and slice
it into pieces no more than
two fingers thick. Boil the
chicken strips in oil or
water, over medium heat,
stirring constantly (if
pressed for time or
patience, fresh precooked
or microwaved chicken will
work almost as well). Drain
the oil--into a can or another
pan, not the drains! Melt
butter in the pan, enough to
cover the bottom thoroughly.
Place the chicken strips into
the pan, stirring every 2-3
minutes. Add finely
chopped onions, parsley,
garlic powder, salt and
black pepper--or other
spices--to taste. Stir every
couple of minutes until the
chicken is browned; remove
from heat and serve. The
carbohydrate content will
vary depending upon the
spices and amounts used.
Caution!: Cut several
pieces of chicken in half, to
be sure it's cooked all the
way through--if it's cooked,
the meat should be white.
Sour Cream Chicken CarbsPerServing:30g total Effort:Easy
Ingredients:
6 chicken breasts
2 cups sour cream
3 cloves fresh garlic -- (3 to
4)
2 tablespoons
worcestershire sauce
2 tablespoons lemon juicesalt and pepper -- to taste
1 slice bread (optional)
melter butter
paprika
How to Prepare:
Blend sour cream, garlic,
lemon juice, worcestershire
sauce, salt and pepper
together and pour over
chicken breasts. cover and
marinate in fridge overnight.
Remove chicken breasts
and put in baking pan,
sprayed with Pam. If
desired, grind up 1 slice
bread in food processor
and lightly sprinkle on top of
chicken. Drizzle with a little
melted butter. Shake a little
paprika on for color. Bake
350 for 45 min.
Sausage, Mushroom and Cream Cheese Chicken Casserole
Serves:9 CarbsPerServing:18g total Effort:Easy
Ingredients:
4 large chicken breast
halves
-- pounded even but not too
thin
salt, pepper and garlic
powder to season chicken
2 tablespoons olive oil
1/2 pound pork sausage
-- roll type breakfast
sausage
4 ounces cream cheese --
softened1 cup shredded cheddar
cheese -- divided
8 ounces button mushroom
-- fresh, sliced or quartered
2 tablespoons chopped
parsley -- (2 to 3), optional
How to Prepare:
Season chicken and brown
for 3 minutes on each side
in hot oil. Set aside and
then crubmle and cook the
sausage. Drain well and let
cool slightly. Preheat oven
to 350f. Spray a casserole
or baking pan with cooking
spray and place
mushrooms in the bottom.
In a bowl, mix the sausage,
cream cheese, 1/2 the
shreded cheese and
parsley well. Spoon and
smooth over the
mushrooms and place the
chicken on top. Cover and
bake for 30 minutes,
remove cover, sprinkle over
remaining cheese and
parsley and bake an
additional 15 minutes or
until the cheese is melted
and browned and the
chicken is completely
cooked.
Saudi Satay CarbsPerServing:88g total Effort:Easy
Ingredients:
1 tablespoon curry powder
1 teaspoon coriander seed
1 teaspoon salt
1/2 teaspoon ground ginger
1/4 teaspoon ground red
pepper
1 tablespoon grated onion
1 clove garlic -- large,
crushed (or 1T powder)3 tablespoons apple juice --
I used pineapple
1/2 cup olive oil
1/4 cup soy sauce
1/4 cup honey -- optional
skewers -- if wooden, soak
in warm water
4 boneless/skinless
chicken breasts
How to Prepare:
Cut chicken into small
pieces. In a medium sized
bowl, combine ingredients
and mix.
Add chicken, stir to coat.
Marinate at ROOM
temperature for 30 minutes.
(then I've marinated in the
fridge for up to 4 hours)
Place chicken on a broiler
pan or grill (I really suggest
the grill).
Cook for approx. 10
minutes.
NOTES : Carbs are in the
marinade, and not all will
be consumed.
Quick and Easy Chicken in Lemon & Butter Sauce
CarbsPerServing:no counts provided Effort:Easy
Ingredients:
1 pound chicken -- either boneless breasts or tenderloins
3 tablespoons butter -- (3 to 4)
lemon juice -- to taste
How to Prepare:
Melt butter in skillet. Place thawed chicken pieces in pan, cook at
medium heat. Cook time depends on the type of chicken you're using.
Add lemon juice to taste, and serve! Note: Worcestershire Sauce or
Teriyaki and Soy Sauce can substitute for the Lemon Juice.
Pepper-Lime Chicken
CarbsPerServing:10g total Effort:Easy
Ingredients:
2 pounds meaty chicken pieces
1/2 teaspoon lime peel -- shredded
1/4 cup lime juice
1 tablespoon olive oil2 cloves garlic -- minced
1 teaspoon ground pepper
1 teaspoon thyme -- crushed
1/4 teaspoon salt
How to Prepare:
Rinse chicken, pat dry. Place chicken pieces, skin side down, on the
unheated rack of a broiler pan. Broil 4 to 5 inches from heat about
20 minutes or until lightly browned. Meanwhile, for lime glaze, in a
bowl stir together lime peel, lime juice, oil, garlic, salt, black
pepper, and thyme. Brush chicken with lime glaze. Turn chicken and
brush with more glaze. Broil for 5 to 15 minutes until no longer
pink, brushing often with glaze.
Orange Baked Chicken Breasts
CarbsPerServing:1g total Effort:Easy
Ingredients:
6 chicken breast -- boneless and skinless
1/2 cup water
1 teaspoon orange extract
1 teaspoon No-Salt1/4 teaspoon black pepper
1/2 teaspoon dry mustard
1/4 cup brown sugar twin
How to Prepare:
Spray glass baking dish with Pam. Put chicken breasts on bottom. Mix
remaining ingredients well and pour over. Bake at 350 degrees for
35-40 minutes.
Onion-Chicken with Lemon juice CarbsPerServing:no counts provided
Effort:Easy
Ingredients:
How to Prepare:
Use an electric fry skillet or large frypan and add as much olive
oil or vegetable oil as you like. Fry split chicken breasts (or any
part of the chicken) with NO BREADING and slice 1/4" thick slices of
onion over it as it
fries. Add lemon juice and Liquid Smoke ( I use about 4-8
tablespoons of lemon juice and LOTS of Liquid Smoke) over chicken
and onion mixture. COVER. Fry for apx. 1/2 hr on meduium, then
uncover and fry on medium until chicken is browned and onions are
nice and done. The lemon juice and Liquid Smoke really give it a
zingy taste and the onions are yum.
KFC Twister Variation CarbsPerServing:no counts provided
Effort:Easy
Ingredients:
How to Prepare:
Boneless/Skinless chicken tenders battered in soy flour and fried in
oil until "crunchy" golden brown. (add your favorite seasonings to
the soy flour before breading).
Wrap chicken, shredded lettuce, and diced tomatoes with low carb
ranch dressing in a low carb tortilla and enjoy.
Salsa Chicken
CarbsPerServing:no counts provided Effort:Easy
Ingredients:
4 chicken breasts
equal parts salsa and sour cream
How to Prepare:
You can use any type of salsa -- of course the lower the carbs the
better and with this recipe chunkier works better. Because of the
sour cream you also may want the salsa to be spicier than usual (we
use medium instead of mild). Brown the chicken breasts in pan with a
small amount of oil. Then add the sour cream and salsa, stir well.
Cover and simmer for about 10-15 min. That's it.
Italian Chicken 2 CarbsPerServing:27g total Effort:Easy
Ingredients:
2 pounds chicken breast
1 large tomato -- chopped1 onion -- chopped
1/2 cup italian salad dressing
How to Prepare:
Cut chicken breast's in half, add salad dressing to pan sautee
chicken in salad dressing. Half way through cooking put in tomatoes
and onions. Cook till onions are translucent. Put in casserole dish
into the oven at 350 degrees. Top with any flavor shredded cheese
you like I used monterey jack. Bake covered 15 minutes then remove
cover and cook another 10 min.
CHEESY TOMATO GARLIC CHICKEN BREASTS
CarbsPerServing:no counts provided Effort:Easy
Ingredients:
COLBY CHEESE (OR ANY KIND OF CHEESE YOU WISH)
FRESH TOMATOES - SLICED INTO ROUNDS
BONELESS CHICKEN BREASTS
GARLIC POWDER
BUTTER
How to Prepare:
SPREAD YOUR BUTTER OVER YOUR CHICKEN BREASTS AND SPRINKLE THE GARLIC
OVER
THE BREASTS. COVER WITH ALUMINIUM FOIL AND COOK IN YOUR OVEN AT 400
DEGREES
UNTIL DONE. MAKE SURE THEY ARE JUST DONE AND NOT OVERLY DONE! TAKE
OFF THE
ALUMINIUM FOIL AND COVER EACH CHICKEN BREAST WITH SLICES OF CHEESE
TILL THE
BREAST IS COVERED THEN PLACE THE TOMATO SLICES ON TOP OF CHEESE
USUALLY TWO
SLICES IS ALL THAT WILL FIT. BAKE A LITTLE LONGER UNTIL CHEESE IS
MELTED
ABOUT TEN MINUTES LONGER. REMOVE AND SERVE. I DO NOT HAVE THE COUNTS
ON THIS
RECIPE.....JUST MADE IT UP MYSELF, BUT THE ONLY CARBS WOULD BE IN
THE
TOMATOES WHICH WOULD ONLY BE ABOUT 6-7 CARBS FOR A WHOLE TOMATO SO
THE
SLICES WOULD ONLY BE A FEW CARBS.
I ENJOYED THIS RECIPE ... I HOPE YOU DO TOO
Chicken tikka masala Serves:4 CarbsPerServing:9
Effort:Easy
Ingredients:
Marinade:1 cup plain yogurt2 Tablespoons lemon juice2 teaspoons
each: ground cumin, ground red pepper, freshly ground black pepper1
teaspoon each: cinnamon, salt1 piece (1/2 inch long) ginger root,
minced (I used 1 tsp ground ginger)1 1/2 pounds boneless, skinless
chicken breasts, cut into 1 inch cubesSauce:1 tablespoon unsalted
butter2 cloves garlic, minced1 jalapeno chili, minced2 teaspoons
ground coriander1 teaspoon each: ground cumin, paprika, garam
masala, see note1/2 teaspoon salt1 can (8 oz) tomato sauce1 cup
whipping cream1/4 cup chopped fresh cilantro
How to Prepare:
1. For marinade, combine yogurt, lemon juice, cumin, red pepper,
blackpepper, cinnamon, salt and ginger in medium bowl or food-safe
plastic bag.Stir in chicken and marinate in refrigerator for 1
hour.2. For sauce, melt butter in large deep skillet over medium
heat. Addgarlic and jalapeno and cook 1 minute. Stir in coriander,
cumin, paprika,garam masala and salt. Stir in tomato sauce and
simmer 15 minutes. Stir incream and simmer until sauce thickens,
about 5 minutes. Add choppedcilantro.3. Meanwhile, heat grill to
medium high (or heat broiler). Thread chicken onskewers and discard
marinade. Grill or broil chicken until cooked through,about 8
minutes.4. Remove chicken from skewers and add to sauce. Simmer
about 5 minutes.
Honey Mustard Wannabe Strips CarbsPerServing:29g total Effort:Easy
Ingredients:
1 1/2 pounds boneless chicken -- breast, meat only
1/2 cup grated Parmesan cheese
1/2 teaspoon Salt -- table
1/2 teaspoon black pepper
1 tablespoon Oil -- olive, salad or cookingSauce:
1/2 cup Splenda
1 cup yellow mustard -- French's
How to Prepare:
The beginning step is to turn those chicken breasts into something
resembling strips. Not only is this process easy as all hell, it's
quite emotionally satisfying as well. Take the breasts, one at a
time, rinse them in water, and place them in a heavy duty freezer
bag. Then place the bag with the breast in it on a sturdy counter or
table and bang away at it with a hammer. That's right, with a
hammer. Make nice, even hits, and hammer the breast out until it's
about 1/4 inch thick. If some hapless soul wanders into the kitchen
to ask what the heck you're doing, give them a maniacal stare and
sort of growl, "I'm making chicken!"
Now that you've hammered the chicken out to 1/4 inch thick, remove
it from the bag and cut it into strips, lengthwise. You can make
your strips as wide or as thin as you want. The world's your oyster,
baby. Once you've cut them into strips, roll them in the parmesan
cheese and spices, until you have a fine coating.
Now, starting with a hot pan, fry the strips on medium high heat in
the olive oil, for about eight minutes on each side, or until the
chicken is easily pierced with a fork and the juices run clear. Once
the strips are done, lay them on a bed of paper towels and read them
a story while they drain of grease. That's it kidlets!
Use the sauce for dipping, and force your family members to bow
before your low carbohydrate mastery!
Grilled Brie Chicken CarbsPerServing:no counts provided Effort:Easy
Ingredients:
How to Prepare:
Grill a frozen boneless, skinless chicken breast on the grill.
Grilling it frozen keeps it jucie. When it is almost done, make a
slit in the breast and add a slice of brie cheese. Cook long enough
for the cheese to melt. Top with mushrooms that you saute in butter.
DELISH! My children love this one too. You can also add a slice of
cooked bacon around the chicken as the cheese is melting. Also use
other types of cheese if you don't like brie.
Ginger Glazed Chicken CarbsPerServing:3g total Effort:Easy
Ingredients:
1 tablespoon fresh ginger -- grated
2 cloves garlic -- minced
1 tablespoon brown Sugar Twin1/8 teaspoon salt substitute
4 boneless skinless chicken breast
1/4 cup low sodium chicken broth
How to Prepare:
Preheat oven to 375. Combine first four ingredients in a bowl and
mix thoroughly. Rub mixture on both sides of chicken. Place in glass
baking dish. Add chicken broth to dish and bake 30-35 minutes until
chicken is no longer pink.
NOTES : Counts for brown sugar twin not included.
Garlic Parmesan Chicken CarbsPerServing:no counts provided Effort:Easy
Ingredients:
Chicken Breast (as many or as few as you need)
Butter
Crushed Garlic (I use the jar kind from Christopher Ranch- 1 carb
per tsp.)Shredded parmesan
1 egg
Toothpicks
How to Prepare:
Beat egg and set aside. Pound chicken until about 1/4 to 1/8 inch
thick. Put one tablespoon of butter and one teaspoon of crushed
garlic in the center of the breast. Roll the breast up keeping the
butter and garlic in the middle and secure with toothpicks. Dip
chicken in egg and then in parmesan to coat outside. Cook at 350 for
about 20 minutes or until done.
Garlic Chicken with Creamy Pesto Sauce CarbsPerServing:7g total
Effort:Easy
Ingredients:
2 Boneless skinless chicken breasts -- pounded thin (2 to 3)
salt to taste
garlic powder to taste3 tablespoons pesto sauce -- (3 to 4)
1/2 cup heavy cream
2 tablespoons Olive Oil
How to Prepare:
Sprinkle chicken with salt and garlic powder on both sides to your
desired taste. Brown chicken in frying pan then put approximately
one tablespoon of Pesto on each piece of chicken and spread around
to cover. Add Heavy Cream and an additional tablespoon of Pesto to
pan and stir with wisk. Heat until sauce starts to thicken. I like
to add a little Arrowroot or Not-Starch to help thicken. Serve
chicken breasts with sauce on top and over your fresh cooked
vegetables. Delicious!
Fried Chicken Wings - Asian Style CarbsPerServing:no counts provided
Effort:Easy
Ingredients:
Marinade:
1 tablespoon grated onion
1/2 tablespoon ground ginger
1/2 tablespoon ground or minced garlic
1 tablespoon white vinegar
1 teaspoon soy sauce
Salt by estimateCoating:
1 tablespoon arrowroot (or any other cornstarch substitute)
1 tablespoon cream cheese
How to Prepare:
Marinate the chicken wings in the above marinade for 4 - 8 hours (or
overnight to really mix in the flavors) in the refrigerator. Drain
and combine wings with the cream cheese & arrowroot mixture -- just
toss it all together and mix well (tip: use your hands). Then deep
fry in very hot oil till browned on the outside. Drain on paper
towel and enjoy with a tall cool drink.
Cooking time varies but this should not be overcooked
-- just till the inside is no longer pink. Generally if
the outside is evenly browned to a rich golden brown,
these are done. For best results keep the skin on.
8 to 12 chicken wings
Creamy Alfredo-ey Chicken w/Broccoli
CarbsPerServing:16g total
Effort:Easy
Ingredients:
2 tablespoons butter
1 clove garlic -- chopped
2 tablespoons dry vermouth -- or dry white wine
1 pint heavy creamparmesan cheese -- or regaggio, shredded
broccoli -- cooked and chopped
chicken breast
How to Prepare:
In saucepan melt butter with garlic. Add vermouth or wine and
slightly reduce. Add cream and stir often, keeping mixture just
under the boiling point. As mixture begins to thicken, add shredded
parmesan cheese or regaggio. Keep stirring until mixuture thickens.
Add broccoli. Remove from heat and let stand a few minutes--serve
over chicken breast.
For variation, add mushrooms to the sauce when adding the broccoli!
The sauce also tastes great with seafood (i.e. small shrimp or
scallops). The sauce tastes great, is very low carb and very filling!
Cream Cheese Stuffed Cornish Hens
CarbsPerServing:5g total
Effort:Easy
Ingredients:
2 Cornish Game Hens
Salt, pepper, and nutmeg -- to taste
4 Ounces Cream Cheese2 Heads Garlic
2 Tablespoons Butter
How to Prepare:
Rinse hens, pat dry; reserve giblets for another use. Sprinkle hens
with salt, pepper and nutmeg. Mix garlic with cream cheese and
butter. Place half of mixture inside each hen, and some under skin
as well. Place hens, breast side up oven dish, and cover with
aluminum foil. Set oven to 450 degrees. Bake until hens are tender
and light brown, about 1 1/4 hours. Remove cover; bake about 10 more
minutes, until brown. Serve with cooking juices over hens.
Cream Cheese & Onion Chicken
CarbsPerServing:16g total
Effort:Easy
Ingredients:
8 ounces cream cheese
1 onion
chivesbacon
chicken - bones in -- bones out, pounded flat - any way you like it
How to Prepare:
Chop onion, mix with chives an cream cheese. Bones in chicken -
chicken in baking dish, cream cheese mixture on top, cover with
bacon slices Boneless chicken - layered - bacon, chicken, cream
cheese mixture, chicken, bacon Pounded chicken - roll cream cheese
mixture in center, wrap bacon around rolls Bake 350 for about an
hour.
Chinese Pepper Chicken
CarbsPerServing:37g total
Effort:Easy
Ingredients:
2 tablespoons soy sauce
1 tablespoon cider vinegar
1 tablespoon water
1 splenda packets
2 teaspoons sesame oil -- or vegetable oil
1/2 teaspoon Frank's hot sauce
3 pounds chicken -- (3 to 3 1/2) broiler/fryer cut up2 tablespoons
vegetable oil
1 teaspoon ginger root -- finely chopped
2 cloves garlic -- finely chopped
3 tablespoons green onion -- sliced
1 1/2 cups mushrooms
3 bell peppers -- cut into 1-inch pieces
How to Prepare:
Mix soy sauce, vinegar, water, sesame oil and pepper sauce in
shallow glass or plastic dish or heavy resealable bag. Add chicken;
turn to coat with marinade. Cover dish or seal bag and refrigerate,
turning chicken occasionally, at least 1 hour but no longer than 24
hours. Remove chicken from marinade; reserve marinade. Heat
vegetable oil in 12-inch nonstick skillet or Dutch oven over medium
heat. Cook chicken in oil about 15 minutes, turning occasionally,
until brown on all sides. Cover and cook over low heat about 20
minutes or until juice is no longer pink when centers thickest
pieces are cut. Remove chicken from skillet, keep warm. Drain all
but 1 tsp drippings from skillet. Heat drippings and marinade in
skillet over medium-high heat. Stir in gingerroot, garlic and
onions. Cook and stir about 30 seconds or until garlic is light
golden brown. Stir in mushrooms and bell peppers. Cook about 5
minutes, stirring occasionally, until bell peppers are crisptender.
Serve with chicken.
Chinese Chicken
CarbsPerServing:7g total
Effort:Easy
Ingredients:
1/2 small red bell pepper -- chopped
2 tbs white vinegar
red pepper flakes -- to taste
1 package artificial sweetener2 chicken breast -- boneless, skinless
Shredded lettuce
Mung bean sprouts
How to Prepare:
Puree red pepper with vinegar in blender. Pour into saucepan. Add
red pepper. Bring to a boil. Reduce heat and simmer three minutes.
Remove from heat and let cool. Once cool, add sweetner. Cut chicken
breasts into strip and stir fry until brown. Cover with sauce. Serve
on bed of shredded lettuce and mung bean sprouts.
Chicken with Cheesy Mushrooms
Serves:10
CarbsPerServing:27g total
Effort:Easy
Ingredients:
4 boneless skinless chicken breasts
1 pound fresh mushroom -- sliced
2 tablespoons butter
1/2 cup sour cream1/4 teaspoon salt
ground pepper
1/2 cup grated parmesan cheese
Parsley Flakes
How to Prepare:
Place thawed chicken breasts in a 9X13 baking pan that has been
sprayed with non-stick cooking spray. Bake in 425 oven for 30-45
min. until done. During the last 10 minutes of baking saute
mushrooms in butter in a heavy skillet for 4 min. Stir in sour
cream, salt and pepper. Heat until bubbly. Spread mushroom mixture
on top of chicken breasts. Sprinkle top with cheese and parsley and
bake for an additional 10 min.
Chicken Strogonoff
CarbsPerServing:27g total
Effort:Easy
Ingredients:
1 1/2 pounds chicken -- or beef cut into stir fry strips
4 tablespoons butter -- divided
1/2 onion -- sliced thin
1 clove garlic -- finely chopped
1/2 cup water1 chicken bouillon cubes -- or 2
1 pint sour cream -- 1 medium container (pint?)
dash mustard
pepper
dill seed -- optional
How to Prepare:
In skillet melt 2 tablespoons butter and add onion and garlic (and
sliced fresh mushrooms or canned if you like). Brown on low heat
(not to burn garlic) and cook until onion is carmelized. Remove from
pan and set aside.
In same skillet add 2 tablespoons butter and meat strips. Add pepper
and dill seed. Cook until well browned and butter has cooked away.
Then add 1-2 boullion cubes (beef or chicken) and 1/2 cup water.
Continue cooking until all moisture has gone and beef/chicken is
coated nicely.
Turn heat to low and add sour cream, 1 small squirt regular mustard.
Add onions and garlic (and mushrooms if used)
Stir well and heat through without boiling.
Chicken Satay CarbsPerServing:21g total Effort:Easy
Ingredients:
---marinade---
2 tablespoons tamari soy sauce
1 teaspoon garlic -- minced
1 tablespoon sherry
2 teaspoons splenda -- granular
1/4 cup water
1 1/2 pounds chicken breast -- sliced 1/2" thick---sauce---
4 tablespoons peanut butter -- fresh
3 tablespoons hot water
1 tablespoon tamari soy sauce
1 tablespoon sesame oil
1 teaspoon garlic -- minced
1 teaspoon ginger -- minced
1 teaspoon lime juice
How to Prepare:
Place thawed chicken in marinade and refrigerate for 2 hours or
overnight. Skewer onto bamboo skewers and place on grill (indoor or
outdoor).
Baste with peanut sauce towards end of cooking time--be sure sauce
doesn't burn. Microwave and remaining sauce to warm for dipping.
Chicken Pepperoni
CarbsPerServing:106g total
Effort:Easy
Ingredients:
1/4 cup extra virgin olive oil
20 boneless chicken tenders
1 cup red pepper -- sliced thin
1 cup green pepper -- sliced thin
1 cup mushrooms -- sliced
8 artichoke hearts -- chopped
16 pepperoni slices -- (1/4 pound)
2 cups chicken stock1 cup No sugar marinara
1/4 cup locatelli cheese
1/4 cup dry white wine (optional)
1 teaspoon garlic powder
1 teaspoon onion powder
1/2 teaspoon black pepper
1 tablespoon butter
How to Prepare:
1. Heat olive oil in saute pan and add chicken & peppers. Saute for
2-3 minutes and turn chicken over for 2-3 more minutes.
2. Add mushrooms, artichoke hearts and pepperoni and continue to
saute for 5 more minutes.
3. Add chicken stock, marinara, cheese, wine, powders and black
pepper. Simmer for 5 additional minutes.
4. Before serving, add tablespoon of butter rolled in flour (to
coat), stir. Serve in a bowl.
Chicken Parmesan GoodnessCarbsPerServing:no counts provided Effort:Easy
Ingredients:
2 Chicken Breasts
1 can diced tomatoes (my kind has Italian seasonings in it)
2 tablespoons minced garlicOlive Oil
Mozzarella Cheese
Parmesan Cheese
Italian Spices
How to Prepare:
Put a few tablespoons of olive oil in a frying pan and fry up the
garlic in it. Smell it, it's yummy. Pound the chicken breasts (very
cathartic) until they are thinner, but not itty bitty. Put the
chicken in the pan, browning it well on both sides, making sure the
garlic gets on both sides of the breasts. When they are brown, dump
the can of tomatoes in the pan and keep cooking until the breasts
are done in the middle (5 or 10 more minutes?) - and plop more
Italian spices on top, especially if the tomatoes didn't have any.
Then put a handful of shredded mozzarella cheese on each breast and
cover the pan for a few minutes to steam the cheese into gooey
submission. Take the chicken out and put on the dish, then pour the
tomato mixture over the chicken. Then put tons of Parmesan cheese on
top of it. It's so simple and good it'll make your momma cry.
Chicken 'Nachos'
CarbsPerServing:no counts provided
Effort:Easy
Ingredients:
Grilled/Baked Chicken Strips (not breaded)
Shredded Cheese
SalsaSour Cream
Black Olives
How to Prepare:
Place cooked chicken strips on a plate. Add shredded cheese and
black olives. Heat in microwave until cheese melts. Add about a
Tablespoon of Salsa and 1 or 2 Tablespoons of Sour Cream (I use 2).
Chicken Mushroom Dijon
CarbsPerServing:12g total
Effort:Easy
Ingredients:
4 chicken breast halves -- skinned & boned
1 teaspoon Lemon Pepper
1/4 teaspoon onion powder
1 cup Heavy cream1 tablespoon Dijon mustard
1 cup mushrooms
2 tablespoons Butter
How to Prepare:
Sprinkle both sides of chicken with lemon-pepper seasoning and onion
power. In a skillet cook chicken in margarine or butter over medium
heat for 8 to 10 minutes, or till tender and no longer pink, turning
once.
In a small mixing bowl mix together sour cream, cream and mustard.
Pour mushrooms over chicken, pour mustard mixture over chicken and
mushrooms.
Stir until sauce thickens and mushrooms and chicken are well coated.
Chicken Medallions
CarbsPerServing:2g total
Effort:Easy
Ingredients:
1 boneless skinless chicken breast
1 stalk rosemary -- strip leaves off, discard stick (1 to 2)
8 basil leaves -- (8 to 10) --(dried herbs can be used but fresh is
better)
saltpepper
butter or olive oil for frying
optional: garlic and/or onion powder
How to Prepare:
1. Chop rosemary and basil together very fine. push to one side of
cutting board.
2. Place chicken breast on cutting board. Hold down with palm of
hand and slice into medallions carefully w/sharp knife (knife should
be held
horizontally and pass under the hand holding it down).
3. Salt and pepper medallions (also garlic/onion powder if desired).
4. Dredge medallions in chopped herbs. Shake off excess, but be sure
some sticks.
5. Fry in butter or olive oil over medium heat, 3-4 minutes per side
(don't overcook, but be sure it is cooked through).
6. Serve w/side vegetable and salad.
Chicken Kiev
CarbsPerServing:6g total
Effort:Easy
Ingredients:
4 large chicken breast -- boneless
1/4 cup atkins bake mix -- optional
1 egg -- beaten
Garlic Butter:
1/4 cup butter -- softened
1 tablespoon parsley
1/8 teaspoon garlic powder -- (or 1 clove garlic minced, but this
raises carb count a little)"Bread" crumbs:
1 1/2 ounces plain pork rinds
2 tablespoons parmesan cheese
1 teaspoon oregano
1 teaspoon parsley
1 pinch garlic powder
How to Prepare:
1. Mix garlic butter ingredients (butter, parsley, and garlic
powder) in a small bowl. Chill in freezer for 15 minutes.
2. Crush pork rinds finely (the finer they are, the more they
resemble bread crumbs). Combine crushed pork rinds with other
"bread" crumbs
ingredients (parmesan cheese, oregano, parsley, and garlic powder).
3. Flatten chicken breasts, either by rolling between sheets of wax
paper or pounding with a tenderizer mallet.
4. Remove garlic butter from freezer. Place a piece of garlic butter
(shaped into a small "stick") in center of each flattened chicken
breast
(divide garlic butter evenly between chicken breasts).
5. Roll up chicken breasts with garlic butter in the center.
6. Dredge rolled up chicken breasts in Atkins bake mix. Dip in or
brush with egg and roll in "bread" crumbs.
7. Use toothpicks to hold rolled chicken breasts together. Either
fry the chicken until cooked or place seam-side down on a buttered
baking sheet (with sides) and bake uncovered at 425 for 40 minutes.
Chicken in Basil Cream
Serves:10
CarbsPerServing:16g total
Effort:Easy
Ingredients:
1/4 cup butter -- melted
1/4 cup parmesan cheese -- could use pork rinds
(recipe called for dry bread crumbs)
4 boneless breasts (about one pound)
3 tablespoons butter
1/2 cup chicken broth
1 cup whipping cream
4 ounces pimientos -- chopped
1/2 cup grated parmesan cheese
1/4 cup fresh basil -- minced
1/8 teaspoon pepper
How to Prepare:
Dip breasts in melted butter then in parmesan or crushed pork rinds,
cook in skillet on both sides till juices run clear, about ten
minutes. Set aside and keep warm. Add broth to skillet, bring to
boil, scraping bottom of pan to loosen browned bits. Stir in cream
and pimientos; boil and stir one minute.
Reduce heat. Add Parmesan cheese, basil and pepper. Stir till heated
through, pour over chicken.
Chicken Florentine Capitan
Serves:4
CarbsPerServing:no counts provided
Effort:Easy
Ingredients:
1 pkg. boneless chicken breast(cut into bite size pieces)
1 cut sliced mushrooms
1 onion (I like vidalia onions)
1 pkg. frozen chopped spinach (thawed and water squeezed out)
8 ounces shredded mozzarella cheese (I use Italian 6 cheese mix)
grated parmesean or romano
garlic powder
salt & pepper, to taste
Italian seasoning (optional)
How to Prepare:
Sautee and season with garlic powder, salt & pepper, chicken &
chopped onion in olive oil, until cooked, but not browned. When
almost done add mushrooms. Continue sauteeing until mushrooms are
tender. Put in 9" x 9" casserole. Cover with spinach, then cover
that with mozzarella, sprinkle with grated parmesan. Broil until top
is golden brown.
Chicken Devan
CarbsPerServing:no counts provided
Effort:Easy
Ingredients:
How to Prepare:
Get a deep casserole dish for cooking in the oven. Cut up some
skinless and boneless chicken into chicken tender slices. Place them
in the bottom of the dish. Next cut up a broccoli head into smaller
broccoli heads. Place a layer of broccoli on top of the chicken.
Next take one can of cream of mushroom soup and spread it evenly
over the broccoli. Then spread a layer of mozarella cheese on top of
the musroon soup. Repeat again with another layer of broccoli heads,
cream of mushroom soup then cheese. Bake in the oven for 30 minutes
at 350 degrees F. You will know that the chicken is done when the
cheese on top is brown.
Chicken Cream Cheese Bacon Loaf
Serves:10
CarbsPerServing:14g total
Effort:Easy
Ingredients:
1 pound Bacon
8 ounces Cream CheeseChicken tenderloins -- Boneless (amounts will
vary)
1 tablespoon Garlic Powder -- (yes Tablespoon trust me)
How to Prepare:
Soften cream cheese in microwave for 45 seconds, mix in garlic
powder well. Line loaf pan with bacon stirps, sideways, so ends hang
over pan. Pound out chicken tenderloins slightly, place layer of
chicken in pan on bacon, spread with entire cream cheese mixture,add
another layer of pounded chicken. Fold bacon up around chicken and
cream cheese, shaping a loaf. Use remaining bacon on top, and tuck
in sides. Bake at 350 for about an hour, done when bacon is crisp.
This tastes incredible.
Chicken Cordon Bleu
CarbsPerServing:15g total
Effort:Easy
Ingredients:
4 boneless skinless chicken breast
4 ham slices4 slices Swiss cheese
Paprika
How to Prepare:
Place chicken breasts between two sheets of waxed paper or plastic
wrap. Using meat mallet, pound chicken breasts until very thin
(about 1/4" thickness) Place slice of ham, then cheese on each
piece. Roll up and secure with toothpicks, or tie with string.
Sprinkle with paprika.
Place in glass baking pan and place in a preheated 350* oven for
40-45 min.
Chicken Broccoli Casserole
CarbsPerServing:21g total
Effort:Easy
Ingredients:
1 pound chiken Boiled and deboned. -- (1 to 5)
8 broccoli flowerets
1 cup mayonnaise
1/2 cup sour cream
1/2 cup chicken stock12 ounces cheddar cheese
3 tablespoons frenchfried onions
3 tablespoons bacon bits
1 1/2 teaspoons curry powder
How to Prepare:
Boil and debone chicken. Boil broccoli and drain. Mix mayo,sour
cream,chicken stock and curry powder. Arrange shredded chicken on
bottom of casserole dish, then broccoli. Pour mayo mixture over the
chicken and the broccoli. Layer cheddar cheese and then onions and
bacon. Bake in a 350 degree oven for 25 minutes. Allow to cool for
five minutes and then serve.
Chicken Breasts w/Dijon Mushroom Sauce
Serves:4
CarbsPerServing:2.5g
Effort:Easy
Ingredients:
4 boneless chicken breasts
salt and pepper to taste
3 tablespoons butter
1 tablespoon minced garlic4 ounces mushroom pieces -- do not drain
2 tablespoons dijon mustard
1/4 cup water
How to Prepare:
Season meat. Mix dijon mustard with water. Melt butter in skillet
and add garlic. Saute for 30 seconds. Add chicken breast(or other
meat)and let cook for 5-6 minutes. Turn, add remaining ingredients
to pan and cover. Simmer over low heat for 10 minutes or until meat
is cooked through. Remove meat and raise heat. Let sauce reduce
slightly -pour over meat to serve.
(can use fish, shrimp, or beef in place of chicken -adjust cooking
times)
Lombardi Chicken
Serves:4
CarbsPerServing:6
Effort:Easy
Ingredients:
1 lb. (4-6)skinless, boneless breast
3 to 4 Tablespoons All purpose flour
3 Tablespoons Butter
1 cup sliced fresh Mushrooms
1/2 cup dry Marsala Wine (cooking kind, usually with vinegars)1/3
cup chicken broth
1/3 cup shredded mozzarella
1/2 cup grated Parmesan
1/4 cup thinly sliced green onions
How to Prepare:
Place each piece of chicken breast between two pieces of clear
plastic wrap; pound with flat side of meat mallet until 1/8 inch
thick. Remove plastic wrap. Coat chicken lightly with flour.
In a 12 inch skillet, melt 1 tablespoon of the butter over medium
heat; add half of the chicken pieces. Cook for 2 min. on each side.
Transfer to a 2 quart rectangular baking dish. Repeat with another 1
tablespoon of the butter and remaining chicken pieces; transfer to
the dish.
Melt remaining butter in the skillet. Add mushrooms.Cook and stir
until tender; add wine, broth, and dash of salt and pepper. Bring to
boiling; boil gently until mixture is reduced to 1/2 cup including
mushrooms (about 5 min.) Pour over the chicken.
Combine mozzarella and Parmesan cheeses and green onion; sprinkle
over the chicken. Bake, uncovered, in 375 oven for 20 min.
Chicken Breasts Stuffed w/Blue Cheese Filling
CarbsPerServing:6g total
Effort:Easy
Ingredients:
Filling:
3 ounces cream cheese
1 ounce crumbled blue cheese
1 ounce butter
1 teaspoon dried basilFor the chicken:
4 boneless skinless chicken breast halves
1 tablespoon mrs dash
1/2 teaspoon garlic powder -- salt, pepper,
1/2 teaspoon salt
1/2 teaspoon pepper
1/2 teaspoon italian seasoning
4 tablespoons olive oil
How to Prepare:
For filling: Beat ingredients until smooth and place on a piece of
plastic wrap. Form into a log about the thickenss of a quarter and
wrap tightly in plastic. Freeze at least 30 minutes.
In each breast, using a very sharp knife, cut a "pocket" into the
flesh almost all the way through the chicken. Rub each breast with
the spice mixture and then rub with 1T oil(prevents drying). Preheat
the foreman grill. Cook each breast for 4 minutes or until just
almost cooked. Remove and let cool a few minutes to be able to
handle it. Remove the cheese log from the freezer, remove plastic
and cut into 8 equal sized disks. Insert 2 disks into each chicken
breast pocket and return to the grill for 3-4 minutes or until
chicken is cooked through. Serve immediately (I like this on a bed
of fresh spinach.
Chicken Paprika
CarbsPerServing:no counts provided
Effort:Easy
Ingredients:
4 boneless chicken breasts
1 can cream of mushroom soup
8 ounces sour creampaprika
red pepper flakes
olive oil
How to Prepare:
Fry up chicken in olive oil til almost cooked. Add sour cream and
soup. Do not add milk to soup. If the sauce seems a bit thick, add a
little water. Add paprika and red pepper flakes to taste. Cook until
chicken is no longer pink in middle.
Chicken - Bacon Stir Fry
CarbsPerServing:6g total
Effort:Easy
Ingredients:
1 large chicken breast
1/2 pound bacon
1/3 cup onion1/4 cup mushroom -- canned or fresh, chopped
Soy sauce
How to Prepare:
Cut bacon and chicken into bite sized pieces. Fry bacon until not
quite crisp (do not drain). Add chicken and other ingredients and
stir fry until chicken is browned and cooked through and veggies are
done. Add soy sauce to taste. You can add other veggies, too, just
count the carbs.
Chicken Breasts with Rosemary, Lemon & Garlic
CarbsPerServing:5g total
Effort:Easy
Ingredients:
2 boneless skinless chicken breast
1/2 lemon
2 cloves garlic -- crushed
1 sprig fresh rosemary2 tablespoons olive oil
sprinkling of salt and pepper
sprinkling of Italian Seasonings
How to Prepare:
Using a sharp knife, butterfly each breast. Put each breast between
plastic wrap and pound with a mallet till thin. Loosen the rosemary
from the sprig and chop coarsely. Season the breasts with salt,
pepper, Italian Seasonings, rosemary and the crushed garlic. Let
them marinate while you prepare the vegetables for the saute. When
you start the veggies, heat the oil in a large skillet and gently
place the chicken breasts over med-high heat to brown. After you
turn them, squeeze lemon juice over.
Served alongside Sauteed Broccoli, Mushrooms and Zucchini - recipe
found in the Veggies Category.
NOTES : Counts for Italian Seasonings not included in totals.
Chicken Marsala
CarbsPerServing:20g total
Effort:Easy
Ingredients:
2 cooked chicken breast halves -- (2 to 3) cubed
2 cups heavy whipping cream
1/4 cup chicken broth
3 ounces Marsala Wine
2 tablespoons butter2 tablespoons olive oil
2 cloves garlic -- thinly sliced, optional
4 mushroom -- sliced, optional
1/2 teaspoon nutmeg
How to Prepare:
Cook chicken until desired tenderness in some olive oil (keep in
mind that the chicken will continue to cook a little bit after the
sauce has been added. Add mushrooms, thinly sliced garlic and
nutmeg. Cook until garlic and mushrooms just begin to soften.
Add marsala wine. Leave in for about three seconds and then add
chicken broth and simmer for about 2 minutes.
Stir in cream and simmer until reduced to desired thickness.
Presto! Chicken Marsala. YUM!
You can play around with the chicken broth to cream ratio to find
out which way you like your sauce. Be careful with the Marsala wine,
though, because it's 3 grams of carbs per ounce.
chicken bullseyes
Serves:4
CarbsPerServing:0 per piece (depending on cheese and ham used)
Prep Time:1/2 hour
Effort:Average
Ingredients:
4 boneless chicken breast's
4 slices hormel ham sliced thick at deli
4 slices american cheesetoothpicks
How to Prepare:
pound chicken with meat tenderizer. place 1 slice of ham and cheese
in center of each piece of chicken.Roll chicken end to end flip on
side and stick with toothpick to hold.(they will look like a
bullseye if rolled correctly). bake @ 350 for 35-40 min.
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