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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 [ Pobierz całość w formacie PDF ]