Chicken Recipes


BREADED CHICKEN CUTLETS

100g chicken
1 Grissini (ground into powder)
1/2 c homemade chicken broth
1/4 tsp garlic powder
1/4 tsp paprika
1/4 tsp poultry seasoning (optional)
1/4 tsp cayenne (use less if you want them less spicy)
salt/pepper to taste

Preheat pan over MED heat. In small dish, combine grissini powder, garlic powder, paprika, poultry seasoning, cayenne, and salt/pepper. (You could also use ziplock bag.) Add chicken to seasonings and fully coat. Add half of broth and chicken to pan. Cook for approx. 3-4 mins each side depending on thickness of chicken. Keep adding more broth as it cooks off. Serve immediately.

Serving Size – 1 protein

Balsamic Chicken Wraps

3.5 ounces chicken
2 med green cabbage leaf
2 med Napa cabbage leaf
1 garlic clove
3 T. balsamic vinegar
1/4 t onion powder
1/4 T. sea salt
1/4 T. pepper
1 T. fresh ginger

1.Mix together finely grated ginger, garlic, onion powder, balsamic vinegar, salt, pepper and chicken pieces.

2.Cook until chicken is cooked thoroughly and then add the Napa cabbage and cook until cabbage is slightly cooked.

3.Take the 2 green cabbage leaf and split the chicken mixture and place in cabbage leaf’s and roll into a wrap.

Bun-less Chicken Burger

3.5 ounces of ground chicken breast
1/4 t. pepper
1/4 t onion salt
1/4 t. onion powder
1t. garlic powder
1/4 t dry mustard
2T. balsamic vinegar
2 cups spinach

1.Mix all ingredients into the ground chicken breast and mold into a small patty.

2.Grill or broil

3.Serve with spinach and balsamic vinaigrette.

Curry Chicken and Spinach

3.5 ounces chicken
2 cups spinach
2 t. onion powder
1 garlic clove (minced)
1/2 cup chicken broth
1/4 t salt
1/4 t pepper
1 lime
1 T. curry powder

1.Mix chicken and all seasonings

2.Add 1/2 the lime and cook chicken through.

3.Throw the spinach in for 1 minute and serve in a bowl and squeeze the other 1/2 of the lime.

Oven Chicken Salad

1 chicken breast
1/2 t. cayenne pepper (optional)
1/4 t. onion powder
1/4 t. salt
1/4 t. pepper
1/4 t. garlic powder
1/2 t. poultry season
2 cups spinach or lettuce Vinaigrette Dressing
1/4 cup apple cider vinegar
1/2 cup water
1 t celery salt
1 t. onion salt
1 t. pepper
1 pkg stevia

1.Mix all seasonings together and roll chicken in mixture so it is smothered and place on a foil sheet and wrap up nice and tight.

2.Put on a cooking sheet and bake at 375 degrees and bake for 20 to 30 minutes.

3.Cut up in small pieces and measure 3.5 ounces of chicken and put on a bed of spinach or lettuce and drizzle the vinaigrette dressing.

4.Save the remainder of the chicken breast for another meal.

“Chicken Broth Base”

6 100 gram pieces of chicken

9 cups water

1 tsp of each: garlic powder, onion salt, celery salt, poultry seasoning, and pepper

1 Tbsp sea salt

Combine ingredients in soup pot and cook until chicken is done.

About 35 minutes. Take chicken out and save for recipes.

Freeze some in ice cube trays for sauteing vegetables.

Greek Seasoning Mix

2 t oregano

1 1/2 t onion powder

1 1/2 t garlic powder

1 t salt

1 t black pepper

1 t parsley

1 t basil

1/2 t cinnamon

1/2 t nutmeg

1/2 t thyme

Grind spices in food processor or coffee grinder. Store in air-tight container.

Effortless Cream of Chicken Soup

100g cooked chicken

celery (allowed amount)

1-2 c chicken broth

3 cloves garlic

1 T dehydrated minced onion

1/2 t parsley

1/2 t basil

ground white pepper (to taste)

salt (optional)

1/2 t thyme

Preheat saucepan over MED-HI heat.
Store in air-tight container.
In food processor, combine all ingredients and pulse until reaches desired consistency.
Pour into saucepan and bring to boil.
Reduce heat to simmer, cover, and heat 20-30 mins.
Serve.

TIP: For the cooked chicken in this dish, I use the chicken I boiled to make the broth. I usually start out by adding 1 c broth to the food processor, and then gradually add more broth until it’s the soup consistency I prefer.

Chili Chicken

100g chicken

1 T red chile paste/sambal oelek

1 T ACV

3 cloves minced garlic

1 t oregano

1/2 t granulated sugar substitute

salt

crushed red pepper (optional)

In ziplock bag, add all ingredients except chicken. Mix.
Sprinkle chicken with salt and add the chicken to bag. Seal & shake to coat.
Place in refrigerator to marinate at least 1 hr.
Cook chicken on George Foreman or under broiler until done.
Top with crushed red pepper (optional) and serve.

TIP: This tastes great served fresh from the grill with a veggie, or even shredded in tomato soup.

Apple Cider Chicken Wraps

100 grams chicken

2 medium green cabbage leaves

2 medium red cabbage leaves

1 garlic clove

3 T. apple cider vinegar

1⁄4 tsp. onion powder

1⁄4 T. sea salt

1⁄4 T. pepper

1 T. fresh ginger

Mix together finely grated ginger, garlic, onion powder, apple cider vinegar, salt, pepper and chicken pieces. Cook until chicken is cooked thoroughly and then add the Napa cabbage and cook until cabbage is slightly cooked. Take the 2 green cabbage leaf and split the chicken mixture and place in cabbage leaves and roll into a wrap.

Basil Chicken

1/2 c. finely chopped green or red onion
1 clove garlic, chopped
2 1/2 c. chopped tomatoes
100 grams. Boneless chicken breast halves, cooked and cubed
1/4 c. chopped fresh basil
1/2 tsp. salt
1/8 tsp. hot pepper sauce

Warm large skillet to medium-high heat. Sauté the onions and garlic. Stir in the tomatoes, chicken, basil, salt and hot pepper sauce. Reduce heat to medium, and cover skillet. Simmer for about 5 minutes, stirring frequently, until mixture is hot and tomatoes are soft.

Blackened Chicken

Makes 2 servings

1/2 tsp. paprika
1/8 tsp. salt
1/4 tsp. cayenne pepper
1/4 tsp. ground cumin
1/4 tsp. dried thyme
1/8 tsp. ground white pepper
1/8 tsp. onion powder
200 grams, boneless chicken breast halves

Preheat oven to 350 degrees F (175 degrees C). Heat a cast iron skillet over high heat for 5 minutes until it is smoking hot. Mix together the paprika, salt, cayenne, cumin, thyme, white pepper, and onion powder. Coat the chicken breasts evenly with the spice mixture. Place the chicken in the hot pan, and cook for 1 minute. Turn, and cook 1 minute on other side. Place the breasts on the baking sheet. Bake in the preheated oven until no longer pink in the center and the juices run clear, about 5 minutes.

 

Braised Vinaigrette Chicken

600 grams (approx 6 boneless chicken breast halves) Makes 6 servings
ground black pepper to taste
1 tsp. garlic salt
1 onion, thinly sliced
1/2 c. apple cider vinegar
1lb stewed and diced tomatoes
1 tsp. dried basil
1 tsp. dried oregano
1 tsp. dried rosemary
1/2 tsp. dried thyme

Directions

Season chicken breasts with ground black pepper and garlic salt. Lightly coat a medium skillet with cooking spray and brown the onion and seasoned chicken breasts. Pour tomatoes and both vinegars over chicken, and season with basil, oregano, rosemary and thyme. Simmer until chicken is no longer pink and the juices run clear, about 15 minutes.

Chicken Chili

Ingredients

Shredded cabbage

2 cups chicken broth

1 tsp. cayenne pepper

1 tsp. black pepper

1 T. chili powder

1 T. cumin

3 pinches of dried chopped onions

100 grams of chicken breast, pre-cooked

Directions

In a medium saucepan add 2 cups chicken broth. Bring to boil. Add spices, cabbage and cooked chicken. Stir constantly. The broth will begin to dissolve, so it will become less soupy. Let simmer for about 10 minutes or so, until the cabbage is to your preference.

 

 

Curry Chicken and Spinach

Ingredients

100 grams chicken

2 cups spinach

2 tsp. onion powder

1 garlic clove (minced)

1⁄2 cup chicken broth

1⁄4 tsp. salt

1⁄4 tsp. pepper

1 lime

1 T. curry powder

Directions

Mix chicken and all seasonings and 1⁄2 the lime and cook chicken through. Throw the spinach in for 1 minute and serve in a bowl and squeeze the other 1⁄2 of the lime

Lemon Parsley Chicken

Ingredients

400 grams (approx 4 Skinless, Boneless chicken breast halves)
1/2 cup lemon juice
1/2 teaspoon onion powder
1/8 teaspoon ground cayenne pepper
ground black pepper to taste
3 teaspoons dreid parsley

Directions

Preheat grill for medium to high heat. Dip chicken in lemon juice and sprinkle with the onion powder, ground black pepper, seasoning salt and parsley. Discard any remaining lemon juice.Cook on the grill10 to 15 minutes per side, or until no longer pink and juices run clear. Makes 4 servings

Low Carb Chicken Burger

Ingredients

100 grams of ground chicken breast

1⁄4 tsp. pepper

1⁄4 tsp. onion salt

1⁄4 tsp. onion powder

1tsp. garlic powder

1⁄4 tsp. dry mustard

2 T. apple cider vinegar

2 cups spinach

Directions

Mix all ingredients into the ground chicken breast and mold into a small patty. Grill or broil and serve with the spinach and apple cider vinegar.

Salsa Chicken (simple for the hCG Diet)

Ingredients

200 grams (approx 2 skinless, boneless chicken breasts)
1 cup salsa

Directions

Open jar of salsa and put into a large saucepan. Add chicken breasts to picante sauce and bring to a steady boil. Boil gently for 20 to 25 minutes or until the chicken is no longer pink inside and the juices run clear. Makes 2 servings

 

Spicy Chicken Breasts

Ingredients

2 1/2 Tsp. paprika
2 Tsp. garlic powder
1 Tsp. salt
1 Tsp. onion powder
1 Tsp. dried thyme
1 Tsp. ground cayenne pepper
1 Tsp. ground black pepper
400 grams (approx.4 skinless, boneless chicken breast halves)

Directions

In a medium bowl, mix together the paprika, garlic powder, salt, onion powder, thyme, cayenne pepper, and ground black pepper. Set aside about 3 T. of this seasoning mixture for the chicken; store the remainder in an airtight container for later use (for seasoning fish, meats, or vegetables). Lightly oil the grill grate with cooking spray. Preheat grill for medium-high heat. Rub some of the reserved 3 tablespoons of seasoning onto both sides of the chicken breasts. Place chicken on the grill, and cook for 6 to 8 minutes on each side, until juices run clear. Makes 4 servings

Su Yong Egg Rolls

Ingredients

100 grams ounces of Chicken

2-3 big cabbage leaves

1cup shredded cabbage

1/8 tsp. onion salt

1/8 tsp. garlic powder

1/8 tsp. Asian spices

4 drops or 1 packet Stevia

Directions

Steam big cabbage leaves for 5 minutes. Move leaves over to side of steamer to make room for shredded cabbage. Steam both for 5 additional minutes. Remove shredded cabbage to a mixing bowl. Add chopped chicken or shrimp and spices. Mix and then wrap in a big cabbage leaf.

 

Tomato Basil Chicken

Ingredients

100 grams cubed chicken

1 cup chopped tomato

¼ cup water or chicken broth

2 T. lemon juice

2 T. chopped green or red onion

1-2 cloves garlic sliced

3 leaves basil rolled and sliced

1/8 tsp. oregano fresh or dried

¼ tsp. garlic powder

¼ tsp. onion powder

Cayenne pepper to taste

Salt and pepper to taste

Directions

Lightly brown the chicken in small saucepan with lemon juice. Add garlic, onion, spices and water. After chicken is cooked add fresh tomatoes and basil. Continue cooking for 5-10 minutes. Salt and pepper to taste, garnish with fresh basil.

*Makes 1 serving (1 protein, 1 fruit or vegetable)

This one is great for variety while on the hCG Diet.

Midwest American Chicken

INGREDIENTS

4 servings (197 calories)

1 tsp. ground ginger
2 T. crushed garlic
2 tsp. ground turmeric
1/4 cup fat free yogurt
400 grams (approx. 4 bonless, skinless chicken breast halves cut into pieces)

Directions

In a large bowl, combine ginger, garlic, turmeric, salt, and yogurt. Marinate the chicken pieces in the mixture for 3 hours.
Preheat an outdoor grill for medium-high heat and lightly oil grate. Grill chicken until juices run clear. *makes 4 servings*

This counts for your daily serving of dairy

 

 

Cornish Hens

Ingredients

400 grams (approx.4 Cornish game hens)
4 bay leaves
2 c. diced celery
2 c. diced onions
1 tsp. parsley flakes
1/2 tsp. thyme leaves

Directions

Season birds with salt and pepper and put 1 bay leaf in each cavity. Truss for roasting. Arrange vegetables in roasting pan. Place birds, breast side up, on vegetables. Combine herbs and brush over birds. Roast in 375 degree F. oven 55-65 minutes or until tender, basting with pan juices. Moisten hens with water if herbs do not stick. *makes 4 servings*.
Herb Smoked Chicken

Ingredients

Wood chips, soaked 1 hour
3 (3 lb.) broiler-fryers
3 bunches fresh herbs, untrimmed
Freshly ground pepper

Directions

Prepare charcoal fire in smoker. Scatter wood chips over coals. Place water pan in smoker, and fill with water, wine or fruit juice.
Stuff each fryer with 1 bunch of herbs, including stems and leaves. Rub pepper liberally on surface of chickens, and place them on grill rack. Insert meat thermometer, making sure it does not touch bone. Cover with smoker lid; cook 3 1/2 to 4 1/2 hours or until thermometer reaches 185 degrees. Refill the water pan and add charcoal as needed. *Note* Only consume breast meat. Makes 6 servings if only consuming one breast per meal. This meal does leave alot of waste.

Smoked Chicken

Ingredients

400 grams (approx 4 chicken breast halves)
1 red bell pepper, chopped in lg. pieces
1 lg. red onion, chopped in lg. pieces
1 c. chopped celery, lg. pieces

Directions

Place ingredients in baking dish. Sprinkle with salt, pepper and garlic over them. Cover with tin foil. Poke fork holes in foil. Cook on smoker or in oven with small amount of liquid smoke. Cook until tender. *makes 4 servings* This counts as one vegetable and one meat. We recommend eating one of the vegetables. Onion, Pepper or celery. Chill the other for a later meal.

Pine Smoked Chicken
Ingredients

1 c. dry white wine
1/4 c. sherry wine vinegar
5 lg. garlic cloves, coarsely chopped
1 med. onion, coarsely chopped
Stevia to taste
Salt & freshly ground pepper
400 grams chicken (approx. 4 chicken boneless skinless breast halves) 4-5 fresh pine boughs

Directions

Puree first 5 ingredients with salt and pepper in processor or blender. Arrange chicken in shallow dish and pour puree over. Cover and refrigerate for 4 to 6 hours, turning several times.
Preheat oven to 350 degrees. Drain marinate into small bowl. Pat chicken dry with paper towel and arrange in single layer in shallow roasting pan. Roast 45 minutes basting often with marinade. Heat coals until gray ash forms. Spread around perimeter of barbecue, leaving center with well spaced single layer of coals. Set grill 4″ above coals, let coals burn about 20 minutes. Arrange chicken pieces without touching over center of grill. Cook 15 minutes, turning and basting frequently until chicken is crisp and browned, adding remaining pine boughs to fire when smoke dies down. Yield: 4 servings.

 

Chicken Breast Picata

This is a chicken breast variation of the classic Italian Veal Piccata. It is quicker to prepare and much more economical. For 4 servings you will need:

Ingredients

400 grams approx. (4 medium halved chicken breasts).
1/2 tsp. salt
1/4 tsp. black pepper
1/4 c. wine vinegar
2 tbsp. capers, drained
1/4 c. fresh lemon juice
3 tbsp. chopped fresh parsley
4 thin slices lemon for garnish
4 this slices lime for garnish

Directions

Bone and skin chicken breasts. Cut each into 2 pieces, cutting crosswise so that each piece is 2 to 3 inches square. Place between sheets of plastic wrap. With flat side of mallet, pound to about 1/4 inch thickness and double the diameter. Lightly spray oil in skillet. Add chicken. Sprinkle with salt and black pepper. Brown quickly on both sides, cooking about 1 minute in all, sufficient time to cook meat through. Remove onto warm platter. Pour off excess fat. Add wine, vinegar, capers and lemon juice to pan. Heat to a boil, scraping bottom of pan. When about 4 tablespoons liquid remains, pour it over chicken on platter. Sprinkle with parsley. Garnish with lemon and lime slices. Serve immediately.

Cinnamon Curry Chicken Soup

100g chicken – cubed

diced onion (allowed amount)

2 c broth

3 cloves minced garlic

1/2 t curry powder

1/4 t cinnamon

1/4 t pumpkin pie spice

salt/black pepper to taste

In saucepan, combine all ingredients.
Bring to a boil.
Reduce heat, cover, and simmer 45 mins.

TIP: The chicken can go straight from the freezer to the saucepan or crockpot on this one. If frozen, I place the breast in whole, and then when the soup is finished, I cube or shred the chicken. Very flavorful!

Lemon Chicken Soup

100g cooked chicken breast (diced or shredded)

chopped spinach (allowed amount)

2-3 c broth

Juice of 1 lemon

1 t thyme

sea salt to taste

ground white pepper to taste

Preheat saucepan over MED heat.
Combine all ingredients.
Bring to a boil, then simmer 20 mins.
Serve.

TIP: This is an easy way to use up that boiled chicken you used to make your broth. You can even make this in the crockpot using uncooked or frozen chicken cut into cubes.

Orange Ginger Chicken

100g chicken – cut into chunks

black pepper

orange – cut in 1/4s

2-3 cloves minced garlic

1 T fresh ginger root (about 1/2″-1″ long piece, peeled & minced)

1/2 t basil

juice of half lemon

Preheat pan over MED heat.
Sprinkle chicken with pepper.
Add chicken to pan and stir fry until brown on all sides, about 5-10 mins.
Add garlic and cook for 1 min.
Squeeze juice of orange quarters over chicken.
Peel & separate orange into sections. Add orange sections, ginger, lemon juice, and basil. Stir well.
Cover and simmer for about 20-30 mins.

TIP: This is an easy way to use up that boiled chicken you used to make your broth. You can even make this in the crockpot using uncooked or frozen chicken cut into cubes.

Kung Pao Chicken

100g chicken – cut into chunks

chopped onion (allowed amount)

1-2 t sambal oelek

red pepper flakes (optional)

Marinade

1 part liquid aminos

1 part rice vinegar

Seasoning

Mash together in small bowl:

3 cloves minced garlic

1-2 t fresh minced ginger root

Sauce

Stir together in small bowl:

1/2 c broth

1-2 t liquid aminos

1 t rice vinegar

In small dish, combine marinade & chicken.
Refrigerate 30 mins – 1 hour.
Preheat non-stick pan over MED-HI heat.
Cook chicken 5-7 mins, browning on all sides.
Add sambal oelek. Cook 1-3 additional mins.
Remove chicken from pan and set aside.
Add onion to pan and cook until tender.
Stir seasoning mixture in with onions. Cook 1-3 mins.
Add sauce mixture to pan. Cook 1-3 mins..
Re-add chicken to pan. Stir. Cook 1-3 mins.
Top with a few dashes of red pepper flakes (optional).
Serve.

TIP: This dish is also delicious with shrimp.

Lemon Mustard Broiled Chicken

100g chicken

juice of 1/2 lemon

1 T spicy mustard

1/2 t black pepper

1/2 t oregano

1/4 t cayenne pepper

Preheat broiler.
Broil 1 side of chicken 5-10 mins until slightly browned.
In small bowl, add the rest of the ingredients and mix well.
Spoon mixture onto chicken. Flip over and coat other side.
Broil uncooked side 5-10 mins or until no longer pink.

NOTE: This chicken stays really moist and juicy and full of flavor. Enjoy!

Spicy White Chili

100g cooked chicken breast, shredded

1-4 c broth (depending on how soupy you want it)

4 cloves minced garlic

1/2 t cumin

1/4 t oregano

1/4 t red pepper flakes

1/8 t ground cloves

tabasco or hot sauce to taste

Preheat pot over MED-HI heat.
Add all ingredients except for tabasco/hot sauce.
Bring to a boil then reduce heat to simmer, cover, & cook 30 mins.
Add tabasco or hot sauce right before serving.

TIP: This is also great fixed in a small crockpot. Toss everything in and put it on while you’re out and come back to great tasting dinner! If using the crockpot, you can use cut up uncooked chicken (even frozen!). Feel free to add your allowed vegetable to this as well – I usually add chopped onion.

Baked Cajun Chicken

100g chicken

1/2 T milk

1/2 t cajun seasoning

Preheat oven to 350.
In small dish, coat both sides of chicken with milk.
Place chicken in glass baking dish.
Sprinkle top with cajun seasoning.
Bake uncovered 20-30 mins until chicken is no longer pink.

TIP: If you would like it even more spicy, add a bit of Tabasco or Frank’s Red Hot before serving. This includes 1/2 of your milk portion for the day.

Mock Shake ‘n Bake

1/2 c minced dehydrated onions

1/4 t coriander

1/4 t thyme

1/4 t red pepper flakes

1/8 t oregano

1/8 t paprika

1/8 t black pepper

1/8 t salt

Place all ingredients in food processor or coffee grinder.
Grind to a powder.
Store in air-tight container.

TIP: Use this as coating on your meat before you cook it. Dampen meat, then coat. This is great on chicken, fish, shrimp, even steakburgers. This yields several portions.

Breaded Chicken Cutlets

100g chicken

1 grissini (ground into powder)

1/2 c homemade chicken broth

1/4 t garlic powder

1/4 t paprika

1/4 t poultry seasoning (optional)

1/4 t cayenne (use less if you want them less spicy)

salt/pepper to taste

Preheat pan over MED heat.
In small dish, combine grissini powder, garlic powder, paprika, poultry seasoning, cayenne, and salt/pepper. (You could also use ziplock bag.)
Add chicken to seasonings and fully coat.
Add half of broth and chicken to pan.
Cook for approx. 3-4 mins each side depending on thickness of chicken. Keep adding more broth as it cooks off.
Serve immediately.

Fried Chicken Tenders

100g chicken

1 T milk

1 grissini

Seasonings (salt, pepper, paprika, ground red pepper, garlic powder)

1/8 t oregano

1/8 t paprika

1/8 t black pepper

1/8 t salt

Preheat oven to 350.
Slice chicken breast into 3 tenders.
In small bowl, mix milk and any seasonings you prefer.
Grind grissini in food processor until it is a powder. (I use my coffee grinder.)
Put grissini powder in a separate small bowl.
Add chicken to milk mixture and toss to coat well.
Then one at a time, place chicken in grissini powder and coat both sides of chicken.
Place chicken in glass baking dish and bake 30-40 mins, turning over halfway through.
In last 5 mins, turn on broiler and broil 2-3 mins each side.
Serve immediately.

NOTE: Remember that this recipe includes both your meat and grissini portion. As well as your daily allowance of milk. Chicken “Gravy”

Chicken “Gravy”

1/2 c homemade broth

1 grissini

Add 1/4 c broth to small saucepan and bring to boil.
While broth is heating, grind grissini in food processor until it is a powder. (I use my coffee grinder.)
Add the powdered grissini to the pan, whisking constantly until dissolved.
Still whisking, add remaining 1/4 c broth.
Reduce heat to MED and whisk for 3-4 mins, until thickened.
I usually add some salt, pepper, thyme, sage, or poultry seasoning, etc for more flavor. Feel free to add any spices you like.

TIP: I pour this over my boiled chicken that I use to make my broth. This gives it a lot more flavor as boiled chicken is usually pretty bland.

Mexican Chicken Soup

100g cooked chicken, shredded into bite-sized pieces

3-4 cloves minced garlic

1 t cumin

1/2 t onion powder

1/2 t chili powder

1/2 t cayenne (use less if you don’t want it as spicy)

diced tomato

2-3 c homemade chicken broth

1/4 c fresh chopped cilantro (optional)

Preheat pot over medium-high heat.
Add garlic, and cook for 3-5 minutes. (Heat until you see little bubbles around the garlic.)
Use a bit of your broth to keep garlic from sticking to the pot, if necessary.
Add tomatoes, chicken broth, and onion powder, cumin, chili powder, cayenne.
Bring to a boil.
Reduce heat to a simmer, and add chicken.
Simmer for 20 minutes.
Stir in cilantro, and simmer for 5 minutes more.

NOTE: For easy chopping of cilantro and other herbs, use kitchen shears. When using a knife sometimes the leaves of the herbs are difficult to chop. The kitchen shears make this a simple task.

Easy Homemade Broth

100g chicken (you can add more chicken – you just need to track your portions)

parsley

onion powder

garlic

thyme

rosemary

oregano

basil

bay leaf

salt

black pepper

Fill saucepan 3/4 full with water.
Bring to boil.
Add chicken and seasonings.
Boil for 20 mins.
Remove boiled chicken & serve or refrigerate and save for later.
Strain out bay leaf & seasonings.
Let broth cool to room temperature.
Skim fat off surface (if any).
Refrigerate broth.
Once cold, skim the rest of the fat from the top (if any).
Store in refrigerator or freeze for later use.

TIP: You can add on-protocol veggies such as 3-4 stalks celery (I usually add the trimmings that I don’t eat) and 1 onion for more flavor – just be sure to strain them at the end. You can also choose to omit the chicken altogether and just use the celery and onion with the seasonings for a simple veggie broth. OR add your steak trimmings that you’ve inevitably had to trim from your steaks and add to the broth for a beef broth.

TIP2: I usually freeze the broth in ice cube trays after cooling and skimming all fat. Then after they freeze, I place the cubes of broth in a freezer bag. This makes for easy use when ‘frying’ up shrimp, chicken, etc. Just toss a broth cube into a pan and let it melt then add your meat, etc. It adds flavor and keeps food from sticking.

Steak (or Chicken) Pizzaiola

100g steak (or chicken)

tomato (diced)

2-3 cloves minced garlic

1 t oregano

1 t basil

1/4 t chili powder

black pepper

basil

bay leaf

salt

black pepper

Preheat oven to 350.
Place 1/2 of the diced tomato in casserole dish.
Add meat on top of tomato and top with minced garlic.
In small bowl, toss the rest of tomato with the oregano, basil, chili powder, and black pepper. Place on top of steak.
Cover tightly with aluminum foil or with lid.
Bake 45-60 mins.

TIP: If using chicken, sear each side for a minute or two in a frying pan with a dash of salt/pepper (until just browned). Then follow with same steps as above.

Garlic Chicken

100g chicken400g chicken – 4 servings

diced onion

3-5 cloves garlic – unpeeled & left whole

juice of half lemon

black pepper to taste

1/4 t chili powder

black pepper

Preheat oven to 350.
Heat non-stick saucepan over MED.
Add the onion. Stir constantly until tender. 5-10 mins.
Transfer onions to glass baking dish.
Place chicken atop onions.
Place garlic around and on the chicken.
Squeeze on lemon juice & sprinkle with pepper.
Cover tightly either with lid or aluminum foil.
Cook for 30-45 mins or until chicken is no longer pink.

Note: You don’t have to eat the onions as your veggie (it’s primarily for flavor). Just eat the chicken and add veggie of your choice.

Blackened Chicken Salad

100g chicken tenders

1 t paprika

1/2 t onion powder

1/2 t garlic powder

1/4 t oregano

1/4 t thyme

1/4 t white pepper

1/4 t black pepper

1/4 t ground red pepper

spinach or salad greens (as allowed)

Combine all spices and rub on chicken.
Grill until no longer pink.
Serve over spinach or salad greens.

Boneless Hot Wings

100g chicken breast tenders

1/4 c vinegar

1/4 c water

1-2 T cayenne pepper

1-2 T chili powder (adjust as needed)

In small bowl, mix vinegar, water, and cayenne pepper.
Add chicken to marinade and refrigerate for 1-2 hrs.
Preheat oven to 350.
Add chili powder to a small dish and dip chicken in chili powder.
Place on rack in baking pan.
Bake 15-20 mins turning halfway through.
Serve immediately with some homemade buffalo sauce or Frank’s Original Red Hot Sauce.