Health, Fitness, Diet & Nutrition,

Recipes

#5: Poultry

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POULTRY MEALS

 

Lombardi Chicken

Serves: 4

 

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 mayonnaise 2 TBS lemon juice

1 TBS vinegar 1 tsp salt 1 tsp pepper

How to Prepare:

Mix mayonnaise, 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

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 Alfredo sauce' Toppings:

Fresh shredded parmesan cheese Mozzarella 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 Mozzarella Serves:2

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 mozzarella, 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. Sauté 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 mozzarella. 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.

 

Italian Garlic Chicken Legs Serves:3 CarbsPerServing:5-6

Prep Time:10 minutes Effort: Easy

Ingredients:

Roasted GarlicVinagrette-Dress6 chicken legs (thawed) Butter

Lemon Pepper Garlic salt Water

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

Prep Time:15 minutes Effort: Easy

Ingredients:

cut up chicken grated parmesan

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 parmesan and keto crumb mixture or roll in just the

parmesan or roll in just the crumbs.

bake at 400 degrees for 1 hour and 45 minutes. comes out so tender

and juicy!!

 

Cheese Death

Prep Time:1 hour Effort:  Average

Ingredients:

1/3 cup olive oil 1 package parmesan 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 chicken Patience

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 juice in and stir in

oil. Next add in the heavy cream and butter. Warm until mixed.

gently add in parmesan cheese, stirring and making sure to get a

nice smooth consistency. Add more cheese as necessary to get a nice

thick sauce. Add more oregano.

 

Awesome Chicken Salad

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 splenda Relish (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 consistency. 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!)

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

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 cinnamon didn'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 tablespoons olive 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

or skillet 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 Mozzarella 20 wooden toothpicks Sauce:

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 sauté pan, sauté 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

mozzarella on top. Roll from top end up to create 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

shredded cheese peppers onions

romaine lettuce olive oil

How to Prepare:

Cut chicken into small slices, sauté 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. mozzarella 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

 

Spicy 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 Cacciatore 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

˝ 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 ˝ 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 ˝ 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 400Ľ for

20-25 minutes or until

internal temperature

reaches 160Ľ.

 

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

 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 aluminum foil and cook in your oven at 400

Degrees

Until done. Make sure they are just done and not overly done! Take

Off the

Aluminum 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 cheese toothpicks

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.