Poultry Recipes

[Shadow]

Index of Poultry recipes:


Baked Breaded Chicken by Kevinpa -- 23g protein 2g ecc per serving
Chicken Adobo -- about 1g ecc per serving
Chicken Eugene -- protein varies according to amount of chicken used
Chicken with Apples and Cream -- 28g protein, 12g ECC
Chile Colorado -- 60g protein, about 9g ECC (for 8oz portions of chicken)
Greek Chicken Breasts -- 32g protein, 1g ECC
Hot Chicken Salad from Hawk
Hot Crockpot Chicken Salad from kevinpa -- 127g protein, 16 ECC for entire batch
Kentucky Hot Brown by neuronaut -- 8g ECC per sandwich
Mustard Roasted Chicken (with Warm Frisee/Fingerling/Bacon Salad) -- link to recipe at www.epicurious.com
Pizza crust - link (http://forum.lowcarber.org/showthread.php?t=264996)
Roast Chicken With Orange, Lemon, and Ginger
Steph's Yummy Chicken Stuff -- 23g protein, 3g ECC (and Gaelen's Mexican variation -- 23g protein, 3g ECC)
Sweet Italian Turkey Sausage and Delicata Squash Pie from kevinpa -- ~18g protein, 6g ECC per slice
Sweet Italian Turkey Sausage and Spinach Pie from kevinpa -- ~18g protein, 4g ECC per slice
Turkey Cacciatore Burgers on Portobello 'Buns' -- link to Rachael Ray's recipe from her 30-Minute Meals TV show
Wasabi and Sesame Grilled Chicken Breasts (with Sesame Marinade and Wasabi-Sesame Dipping Sauce)


Make sure to check out the Wings (http://www.proteinpower.com/forum/showthread.php?t=544) thread--lots of ideas for chicken wings!

[Shadow]

CHICKEN WITH APPLES AND CREAM -- 28g protein, 12g ECC

Recipe By : Kellie2 from PPBBS
Serving Size : 4 Preparation Time : 30 min.
Categories : poultry, main dish

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
2 Tbs butter -- divided
2 apples
1/4 tsp salt
1/4 tsp pepper
4 chicken breast half, boneles/skinless
1/4 c apple juice -- unsweetened
1/2 heavy cream
1 1/2 tsp dried tarragon -- or 1 Tbs fresh tarragon

In skillet, melt 1 Tbs butter over med-high heat. Core the apples and cut
into 1/4 inch wedges. Add apples to the skillet and cook, stirring until
golden, about 8 minutes; remove. *Note: Kellie recommends red-skinned
apples.

Sprinkle salt and pepper over chicken. In same skillet melt remaining
butter. Cook chicken until golden, 4-5 minutes per side, remove.

To same skillet add juice, cook, stirring,until reduced by 1/2 (1-2
minutes). Stir in cream, add chicken, cook until chicken is no longer pink
in centers, about 5 minutes. Stir in apples and tarragon, heat through.

Recipe saved by Laura/Tortoise. Makes 4 Servings of 1 piece of
chicken breast and 1/4 of apple-cream sauce. According to TracyJ from
PPBBS, recipe also works well using four thick pork chops; adjust nutrient
counts accordingly.

Yield: "4 serving"

Per Serving : 333 Calories; 19g Fat (50.0%
calories from fat); 28g Protein; 14g Carbohydrate; 2g Dietary Fiber; 125mg
Cholesterol; 281mg Sodium. Exchanges: 0 Grain(Starch); 4 Lean Meat; 1
Fruit; 0 Non-Fat Milk; 3 1/2 Fat.

[Shadow]

GREEK CHICKEN BREASTS -- 32g protein, 1g ECC

Recipe from : Ava from PPBBS
Serving Size : 1 piece Preparation Time : 35 min., plus marinating time
Categories : poultry, chicken

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
4 Chicken breasts -- (whole breasts, cut in half)
1/4 cup white vinegar
1/4 cup olive oil
3 tablespoons Cavender's Greek Seasonings -- (or 1 1/2 tbsp. each oregano, parsley and mint)
1/2 cup feta cheese
Black olives (if desired)

Heat the oil, vinegar, and seasonings. Pour over chicken and marinate for
a couple of hours (or not).

Cover with foil and bake @350 for 35 minutes.

Sprinkle feta cheese and olives over chicken and bake for 10 min. more.

Recipe provided by Ava from PPBBS.

Yield: "8 servings"

Per Serving : 335 Calories; 22g Fat (60.6% calories from fat); 32g Protein;
1g Carbohydrate; 0g Dietary Fiber; 101mg Cholesterol; 196mg Sodium.
Exchanges: 4 1/2 Lean Meat; 1 1/2 Fat; 0 Other Carbohydrates.

[Shadow]

STEPH's YUMMY CHICKEN STUFF -- 23g protein, 3g ECC

Recipe By : Steph from PPBBS
Serving Size : 1 piece chicken plus topping Prep Time : 1 hr.
Categories : Poultry, main dish

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
2 pounds chicken breast, boneless/skinless -- 8 halves or pieces
1 cup sliced mushrooms -- (or 2 cans)
1/3 cup sour cream
1/3 cup mayonnaise
2 tablespoons ranch-style dressing mix -- (Hidden Valley dry mix, about 1/2 pkt.)
2 tablespoons heavy cream -- (optional)
1/3 cup grated parmesan cheese

Place the thawed chicken breast halves in a single layer in a 9 x 13
baking dish. It's okay if they're still a little frozen.

Layer mushrooms over the chicken breasts, heaping them on each one.

Mix together the sour cream, mayonnaise, Hidden Valley dressing mix and
heavy cream. Spread dollops of this mixture over the top of the mushrooms.

Sprinkle grated cheese on top of the creamy layer. This is NOT a good
place to substitute shredded parmesan; the little pieces of cheese get
stringy and hard instead of crusty.

Bake at 375 until the top begins to get golden brown and crusty, about
45-60 minutes. Yields 8 servings, 1 piece of chicken plus topping/sauce.

Per Serving : 227 Calories; 13g Fat (53.5% calories from fat); 23g Protein;
3g Carbohydrate; trace Dietary Fiber; 68mg Cholesterol; 447mg Sodium.
Exchanges: 0 Grain(Starch); 3 Lean Meat; 0 Vegetable; 0 Non-Fat Milk; 1 1/2 Fat.

[Shadow]

Chicken Eugene – posted by Packfan96 on the old PPBBS
4 large boneless, skinless chicken breasts, halved
1 package sliced Buddig dried beef (1 ECC)
8 slices bacon
1 can cream of mushroom soup (25 ECC)
1 cup sour cream (8 ECC)

Line the bottom of a 13 x 9-in glass baking dish with the dried beef. Wrap one slice of bacon around each chicken breast half and place them on top of the dried beef. Combine the mushroom soup and sour cream with enough water to make a good spreading consistency, and spread evenly over the chicken. Bake, uncovered, in a 275 degree oven for 3 hours. The long baking makes this chicken so tender and the flavors combine into a totally new flavor.

This recipe serves 8, so the ECC per serving would be 4.25 -- less if you don't consume the sauce. The protein count would depend on the size of chicken breasts you use, so I won't put that here.

Additional notes:
*Since I didn’t want the trans-fats in the soup, I used a little chicken broth with cream and added mushrooms. I’m sure the soup would’ve made it even better and if you don’t have a trans-fat fetish, I would suggest using it. Realistically, I’m not sure how many trans-fats you’d end up with per serving.
*This is one of the few things I’ve ever made that is actually better made fresh than reheated.
*Buddig beef is sold in the lunchmeat section in small bags. It doesn’t, of course, have to be Buddig – any dried beef will do. I believe there is usually canned, dried chipped beef in with the tuna section too.
*I don’t know why, but it’s the Buddig beef that gives this an outstandingly different flavor. I would really suggest using it if you can find it. However, I’m sure it would be a good – albeit, plainer – dish without it.

[BethB]

Here is Gaelen's Mexican variation on Steph's Yummy Chicken Stuff.

See ingredients in the original recipe.

Instead of ranch dressing mix, I mixed into the mayo/sour cream:
2T of Tabasco Green Jalepeno Sauce and 1 tsp ground cumin
9 one-inch mushrooms sliced
1/2 can chopped green chilies (add to the mushroom layer)
No cream
Chicken thighs instead of breasts
1/2 c shredded jack cheese instead of parmesan

Beth's note: Well of course I don't add the mushrooms to my recipe :D , but these subs are really really good.

[miralin]

Chile Colorado (no written source - my ex fiance taught me this one)

3 lbs chicken (breasts or thighs work, but I ran the numbers with breasts. You can also use pork -- the shoulder roasts and picnic strips work really well for this, and are delish!) cut into 1 inch cubes
2-3 medium onions, sliced into 1/2" pieces
2-3 medium bell peppers, cut into 1/2" strips
1 large can red enchilada sauce (23 oz? I think)
salt
pepper
olive oil

Heat the olive oil in a dutch oven, stockpot, or other heavy-bottom pan that's large enough to hold all the ingredients. When the oil is hot, put in the onion and green pepper, and salt and pepper them. Saute until the onion is translucent and the peppers start to get soft.

Remove the onions and peppers, and brown the meat. When the meat is brown just on the outside, salt and pepper the meat and then put the onions and peppers back in the pot. Pour enough enchilada sauce to just cover the whole thing, turn the heat to low and simmer til the chicken is done and the sauce has reduced by about half. The last part depends on how much your'e making, but it's about 45 minutes for 3 lbs of chicken or pork.

I ran the ingredients here (http://www.ezmealtracker.com/maintain.cfm), assuming 8 servings (this is an edit, I figured out how to change the number of servings!) and it comes to:

366 Calories
50 g protein
14g fat
8 total carb
6 ecc

I flex this recipe a lot, and it's really good with some refried beans and cheese -- like burritos, but without the wrap part. Most of the stuff I cook, though, I can make it serve 2 or 20 without any loss of taste or quality. I'm big on cooking tons on the weekend and not much during the rest of the week.

[cmcole]

Wasabi and Sesame Grilled Chicken Breasts

Serves 4
Preparation Total 1:25

Just a mouthful of flavors. Lemon, soy sauce, sesame and Wasabi combine to overwhelm your tastebuds and clear your sinuses. This is great with chicken wings too!

4 boneless chicken breasts
SESAME MARINADE
3/4 cup WASABI SESAME DIPPING SAUCE

Prepare the marinade according to the recipe. Set a little of the sauce aside. Marinate the chicken for 45-60 minutes at room temperature.

Once the chicken is in the marinade, begin the Wasabi sesame sauce.

Grill the chicken for 4-5 minutes on each side, on your grill until browned and the meat is firm. Serve chicken on 4 warm plates with some steamed or fried white rice.

Drizzle a little of the reserved sauce over the chicken and serve some on small plates or in a small dipping bowl on the side of each.
Copyright© 2003 Chef2Chef, LLC All rights reserved.

Sesame Marinade

Serves 4
Preparation Total: 15

1/2 cup white wine
1/2 cup soy sauce
1/4 cup peanut oil
1/4 cup sesame oil
1 tablespoon Mirin, sweet rice cooking wine
3 tablespoons sesame seeds
1 tablespoon dry mustard
1 teaspoon cracked peppercorns
1 tablespoon fresh garlic, chopped
2 tablespoons fresh ginger root, grated
2 scallions, chopped

Combine all ingredients in a bowl and stir to incorporate. This marinade can be made ahead of time and stored in the refrigerator.

For whole birds, like chicken or pheasant, allow at least 3 hours marinade time. For red meat steaks, allow 45-60 minutes.

Use the marinade to baste meats on the grill for a moist, more flavorful product.
Copyright© 2003 Chef2Chef, LLC All rights reserved.

Wasabi Sesame Dipping Sauce

Serves 4
Preparation Total: 35

You can adjust the heat of this sauce simply by adding or subtracting the Wasabi paste.

2 tablespoons Wasabi or Japanese Horseradish Powder
1/2 cup soy sauce
1 teaspoon sesame oil
1/2 lemon, juiced
1 tablespoon toasted sesame seeds

Mix the Wasabi powder with enough cold water to make a stiff paste. Let it mature for 30 minutes to develop its heat. Whisk in the soy sauce, oil, and lemon juice.

Add the sesame seeds just before serving. Serve the sauce on flat plates so your guests can roll their food in it, Japanese style.
Copyright© 2003 Chef2Chef, LLC All rights reserved.

[cmcole]

Roast Chicken With Orange, Lemon, and Ginger

Polo Arrosto All'Arancia, Limone, e Zenzero
Adapted From: Cucina Ebraica: Flavors of the Italian Jewish Kitchen, by Joyce
Goldstein - shared by Diana Bauer Serves 4

1 lemon
1 roasting chicken (about 5 pounds)
grated zest of 1 lemon, then lemon cut into quarters
grated zest of 1 orange, then orange cut into quarters
3 Tbsp peeled and grated fresh ginger root
salt and freshly ground black pepper
5 Tbsp olive oil
4 Tbsp fresh lemon juice
½ cup fresh orange juice
3 Tbsp honey
orange sections for garnish (optional - for garnish)

Preheat an oven to 350ºF. Cut the lemon into quarters. Rub the outside of the chicken with one of the lemon quarters; discard. In a small bowl, stir together the lemon and orange zests and 1 Tbsp of the grated ginger. Rub this mixture evenly in the cavity. Put the lemon and orange quarters inside the bird. Place the chicken on a rack in a roasting pan. Sprinkle it with salt and pepper. In the now-empty small bowl, combine the melted margarine or olive oil, lemon and orange juices, honey, and the remaining 2 Tbsp ginger. Mix well.

Place the chicken in the oven and roast, basting with the citrus juice mixture at least 4 times during cooking, until the juices run clear when the thigh is pierced with a knife, about 1 hour. Transfer to a serving platter and let rest for 10 to 15 minutes. Carve the chicken. Garnish with orange sections.

[Gaelen]

This link from www.epicurious.com includes the Frisee and Bacon Salad...make it with the fingerlings and let the non-low carbers enjoy them, or just eliminate the fingerlings for a completely on-plan meal and side.

Mustard Roasted Chicken with Warm Frisee and Fingerling Potato and Bacon Salad (http://www.epicurious.com/recipes/recipe_views/views/234428?mbid=yh%20oo)

Enjoy!

[cmcole]

Pizza Crust made of Chicken, not flour

And, if you go further in the post, you'll even see posts by Kevin, which do contain a "traditional" crust.

http://forum.lowcarber.org/showthread.php?t=264996

[kevinpa]

Last Thanksgiving I stuffed my turkey with stuffing made from bread cubes that I made from low carb bread. I cut it up and dried it out in the oven.
Anyway since then when I have LC bread that is in jeopardy of going stale I make bread cubes and use them for LC bread crumbs when needed for a recipe.

BAKED BREADED CHICKEN

your choice of chicken parts, approx. 2 lbs.
1 stick melted butter
1/2 c. dried LC bread crumbs
3/4 c. Parmesan cheese
4 green onions
4 sprigs fresh Italian parsley
4 sprigs fresh thyme
1 sprig fresh chives
2 T. powdered whole eggs (http://store.honeyvillegrain.com/index.asp?PageAction=VIEWPROD&ProdID=631&HS=1)
Salt & pepper to taste



Grind bread crumbs, parmesan cheese, green onions, Italian parsley, thyme, and chives in a small food processor to a fine mill.
Then transfer to a dish and salt and pepper to taste.
Mix melted butter and powdered eggs in a separate dish.

Dip chicken wings in melted butter and eggs to soak and then coat with the bread crumb mixture.

Place on baking sheet and bake 50 minutes. Turn once half way through.

These count out to about 23 protein 2 ecc each assuming 6 pieces of chicken.

http://i43.photobucket.com/albums/e352/kevinpa/PP%20recipes/DSC00022.jpg

[Gaelen]

Rachael Ray made Turkey Cacciatore Burgers on Portobello 'Buns' (http://www.foodnetwork.com/food/recipes/recipe/0,1977,FOOD_9936_31570,00.html), and when I tried them, they were just terrific. I did add an egg to the recipe, and made smaller burgers (five burgers about 4 oz. each, instead of 4 burgers about 6 oz. each) to keep them from falling apart when they were flipped. I didn't do counts for these, but all of the ingredients are on plan veggies and there is plenty of protein to go around. This would also make an awesome Turkey Meatloaf if you didin't want to make burgers. Enjoy!

[pplpboy4life]

I cook this in a slow cooker and it is good

2 - 4 chicken pieces
1/4 cup of white vinegar
1/8 cup soy sauce (organic for anything soy)
a sprinkle of garlic powder or 1 clove crushed
2 bay leaves
Black pepper or peppercorns

Pour the white vinegar and soy sauce in to slow cooker. Add chicken and sprinkle the pepper and garlic until chix has nice covering of spices. Add bay leaves. Cook on low for 4 - 6 hours.

This is nice in a slow cooker as the seasoning cooks all the way through the chicken adding nice flavor and tenderness all the way through.

Each piece has about 1 ECC

[hawk]

Hot Chicken Salad
My sisters church makes this for a spring luncheon every year. Grace Lutheran church, Westchester Illinios. It was found in
"A Taste of Tradition" cookbook that the luncheon committee wrote.
4 chicken breasts cooked and cubed
1 1/2 cups sliced celery
1 can drained medium pitted black olives
1 can drained mushrooms
2 Tblsp. minced onion
1 cup mayonaise
2 tablespoons lemon juice
mix together put into casserole dish . Sprinkle 2 cups grated cheese on top. Bake in 450 oven for 15 minutes. Serve hot.
adjust the mushrooms , more or less to your liking. Salt and pepper are opt. Sometimes I add a drained can of sliced water chestnuts.

[neuronaut]

I just created this recipe and tried it for dinner tonight. I think I like this low-carb version of the Kentucky hot brown better than the original. If you like this recipe, check out my low carb blog at http://lowcarbohydrate.blogspot.com/index.html.

Low Carb Kentucky Hot Brown - 8 net carbs per serving (http://lowcarbohydrate.blogspot.com/2007/01/low-carb-kentucky-hot-brown-8-net-carbs.html)



http://bp2.blogger.com/_sn6U-Rug5ZI/RbQIVJA09VI/AAAAAAAAADU/WziFjmbQEVk/s200/IMG_0795.JPG (http://bp2.blogger.com/_sn6U-Rug5ZI/RbQIVJA09VI/AAAAAAAAADU/WziFjmbQEVk/s1600-h/IMG_0795.JPG)Before I moved to Lexington, 9 years ago, I had never heard of a hot brown. These are a Western and central Kentucky specialty. I don't think you'll find them anywhere else. A hot brown is a very rich open faced turkey sandwich drenched in a bubbly creamy white sauce and smothered in cheese. It is often topped with tomato and bacon. Due to the cream, cheese, and bacon, most people consider them a "heart attack waiting to happen." I think that I may be the first person to ever identify the diet potential in this dish!

History of the hot brown sandwich from The Brown Hotel (http://www.brownhotel.com/hotbrown.php3):

In 1923, The Brown Hotel drew over 1200 guests each evening for its dinner dance. In the "wee" hours of the morning, the guests would grow tired of dancing and retire to the restaurant for a bite to eat. Guests were growing rapidly tired of the traditional ham and eggs, so Chef Fred Schmidt set out to create something new to tempt his guests' palates. Thus, the Hot Brown was born, an open-face turkey sandwich with bacon, pimento, and a delicate mornay sauce. Who could have guessed that this chef's dedication to service would start such an enduring and well-loved Louisville tradition… the Hot Brown.

I have made only a few changes to the traditional hot brown to make it carb friendly. The original recipe called for a roux made of butter and flour plus milk and heavy whipping cream. I have replaced this with a mixture of Hood Calorie Countdown and cream cheese. The cream cheese thickens sufficiently. If you don't have Hood, you may use milk but this will add additional carbohydrates and calories. Use any of your favorite diet sandwich breads. There are many different brands of diet bread out there. They are usually labeled as being low calorie. Read the labels and choose a bread that has very few carbs. My favorite low carb sandwich bread has 11 net carbs per 2 slices. Some people remove the crusts from the bread. I leave it on. I have no idea how many carbs would be in the crust. Also, a hot brown is typically cooked in, served in, and eaten out of the baking dish.


Makes 4 Servings.



Ingredients


4 Slices of diet bread (22 net carbs)
4 oz. cream cheese (4 net carbs)
1 c. Hood calorie countdown (3 net carbs) or Whole Milk (11 net carbs)
Pinch of salt
Pinch of black pepper
Pinch of Cayenne pepper
1 c. cheddar cheese
1/2 lb. sliced turkey
4 thin slices tomato (2.4 net carbs)
8 slices bacon
4 T. Parmesan cheese


Instructions



Put Hood or milk, salt, pepper, and cayenne pepper in sauce pan over medium-low heat. Once melted, whisk vigorously until smooth. Simmer on low heat for 5 to 10 minutes.

Meanwhile, toast bread and arrange in baking dishes. Top with turkey and tomato slice.

Put cheddar cheese into your sauce. Stir just enough to mix then pour over sandwiches. Sprinkle top with Parmesan cheese.

Broil on top rack of oven until to is hot and brown. Remove from oven and top with 2 slices of bacon crossed over each sandwich.

[kevinpa]

Hot Crockpot Chicken Salad (127 protein 16 ecc for entire batch)

2 cups diced cooked chicken
1 1/2 cups diced celery
2 green onion (sliced thin)
1 cup LC croutons (made from simple white bread recipe)
1/2 cup slivered toasted almonds
1 T. grated parmesan cheese
4 T. LC Mayo
1 T lemon juice
1/2 t. salt
1/4 t. curry powder (optional)
2 T. bacon bits (optional)
1 cup shredded chedder cheese

In crock, combine chicken, celery, onions, croutons, almonds, and parmesan cheese.
Toss together to mix.
In a small mixing bowl, combine mayo, lemon juice, salt, and curry powder.
Stir until well blended.
Pour over chicken mixture and stir to coat thoroughly.
Cover and cook on low for 2 to 3 hours.
Sprinkle with bacon bits and cheddar cheese.
Turn to high and cook another 20 minutes or until cheese melts.

http://i106.photobucket.com/albums/m273/kevinpa1/hcpcs20.jpg

http://i106.photobucket.com/albums/m273/kevinpa1/hcpcs22.jpg

http://i106.photobucket.com/albums/m273/kevinpa1/hcpcs25.jpg

http://i106.photobucket.com/albums/m273/kevinpa1/hcpcs27.jpg

http://i106.photobucket.com/albums/m273/kevinpa1/hcpcs29.jpg

[Missy]

Bacon is NEVER optional! :D Looks good Kevin!

[kevinpa]

Sweet Italian Turkey Sausage and Delicata Squash Pie (8 servings approx 18 protein 6 ecc each.)
Yum!!

Crust
1/3 c. + 1 T. shortening (I used crisco green with no trans fats)
3/4 c. Carbalose flour
1/4 c. resistant wheat starch
2 T. + 1 t. cold water

Cut shortening into flour until the particles are like small peas.
Sprinkle in water, 1 T. at a time tossing with fork until all flour is moistened and pastry is clinging to the side of the bowl.
Roll out between 2 lightly dusted(WPI) sheets of wax paper.
Invert into a 9 inch pie plate and press into place.
Prick crust all over with a fork and set aside

http://i106.photobucket.com/albums/m273/kevinpa1/sisdsp25.jpg

Filling
1 delicata squash (approx 1 1/2 cups)
1 lb sweet italian turkey sausage (remove tubes)
3 eggs
2 T. butter
1/4 cup shredded asigo cheese
12 oz 4 blend shredded italian cheeses.
salt and pepper to taste
Split, remove seeds, peel and cube delicata squash.
In a med-high large non-stick skillet sauté sausage, squash and butter till sausage is browned and squash is fork tender.
Then transfer to a lagre mixing bowl.
Add eggs, asigo cheese, salt, pepper and mix throughly.

http://i106.photobucket.com/albums/m273/kevinpa1/sisdsp27.jpg

Turn into the unbaked pie crust and top with blended cheese.
http://i106.photobucket.com/albums/m273/kevinpa1/sisdsp28.jpg

Bake in a preheated 350 oven for 40 minutes or until crust and cheese are golden brown.
http://i106.photobucket.com/albums/m273/kevinpa1/sisdsp33.jpg

http://i106.photobucket.com/albums/m273/kevinpa1/sisdsp39.jpg

[kevinpa]

I tried a variation for dinner tonight and used two 6 oz. bags of fresh spinach to replace the squash. YummO!!!
Sweet Italian Turkey Sausage and Spinach Pie (8 servings approx 18 protein 4 ecc each.)

http://i106.photobucket.com/albums/m273/kevinpa1/tssp27.jpg

http://i106.photobucket.com/albums/m273/kevinpa1/tssp29.jpg

http://i106.photobucket.com/albums/m273/kevinpa1/tssp30.jpg

http://i106.photobucket.com/albums/m273/kevinpa1/tssp31.jpg

http://i106.photobucket.com/albums/m273/kevinpa1/tssp34.jpg

[kevinpa]

Amazing Oven Buffalo Wings (total 40 protein trace ecc)

1 1/2 lb. chicken wings, tip removed, skins on (approx 15)
32 oz. chicken stock
1 T. cayenne pepper
2 t. red pepper flakes
1 t. sea salt

1/2 to 3/4 cup Franks Redhot Sauce(or whatever kind you use)
2 T. butter

In a large sauce pan combine the first 5 ingredients.
Bring to mixture to a boil and let boil for 15 minutes.
Drain the stock retaining as much of the pepper flakes as you can.(you don't want to loose any of the heat)
Then tranfer wings to a coated broiler pan and broil on high for 15 minutes on each side.
While wings are broiling, mix hot sauce and butter and microwave until butter is melted. Set aside.
When wings are done and cooled slightly, combine with the hot sauce and butter mixture in a ziplock or foodsaver bag and seal.
Marinate the wing in the sauce for 1 to 5 hours. The longer you marinate them the more heat you will have.
When done marinating, return the wing to the broiler pan and broil both sides to heat through basting with the excess hot sauce.
Serve with your favorite blue cheese dressing, celery, and the leftover hot sauce.

You gonna like these!! And carbs so small you need a microscope.

http://i106.photobucket.com/albums/m273/kevinpa1/DSC00038a.jpg

http://i106.photobucket.com/albums/m273/kevinpa1/DSC00039a.jpg

http://i106.photobucket.com/albums/m273/kevinpa1/DSC00041a.jpg

http://i106.photobucket.com/albums/m273/kevinpa1/DSC00047a.jpg

http://i106.photobucket.com/albums/m273/kevinpa1/DSC00049a.jpg

[RedTerror]

Wednesday, October 10, 2007

Low Carb Chicken with Broccoli


Low Carb Chicken with Broccoli

Ingredients:

2 whole chicken breasts
1 large head or 2 small heads broccoli
1 tsp salt
2 tsp sherry
2 tsp corn flour
1 cup good chicken stock
1 tbsp olive oil
grated fresh ginger to taste. I use about 2 tbsp (keep fresh ginger in the freezer, and when required grate it straight from freezer)
1/2 cup cashew nuts or blanched almonds
Crisp Fried Rice noodles or Orgran Rice Pasta



Directions:

Cook low carb noodles or low carb pasta.
Skin the chicken, cut into pieces.
Wash broccoli and break into small stalks.
Combine salt, browning, and sherry in a bowl, mix well.
Heat oil in wok, add ginger, stir fry 1 minute.
Add chicken, stir fry 1 minute.
Add sauce mixture and broccoli, bring to boil, stirring, reduce heat, cover and simmer 3-4 minutes, adding more stock if necessary.
Add nuts, serve on noodles or pasta.


Per Serving (excluding unknown items):


277 Calories; 14g Fat (44.1% calories from fat); 28g Protein; 10g Carbohydrate; 2g Dietary Fiber; 72mg Cholesterol; 587mg Sodium. Exchanges: 0 Grain (Starch); 3 1/2 Lean Meat; 1 1/2 Vegetable; 2 Fat.


More delicious low carb Chinese recipes can be found in Nicholas Zhou's Chinese cookbook "Real & Healthy Chinese Cooking"

[Mal Lady]

Are carbs coming from the pasta (or noodles) or must you add them onto what this recipe has without them. IOW, how do you count the carbs? It seems like with carb count of pasta being 5 grams (like Dreamfields) would add a little more to the count. Just wondering? Can I substitute a different flour instead of corn flour and would that take carb count down and by how much?

Sharon

[Ammy]

CAULI FRIED RICE WITH CHICKEN
This recipe idea was originally from http://cleochatra.blogspot.com/.
This is how I made it:

16 oz uncooked cubed chicken breast
1 large head cooled steamed and chopped cauliflower (can use a ricer or cheese grater, but I just chopped it up)
6 oz carrots sliced
4 large stalks celery
4 oz fresh sliced mushrooms
4 eggs
3 Tbsp soy sauce
1 pkt fried rice seasoning
4 Tbsp oil (or whatever you need, but your numbers will be adjusted-I used 3 for the chicken stuff and 1tbsp to cook the eggs)

steam cauliflower, put in fridge overnight (not absolutely necessary but improves the texture)
Fry chicken in oil until done
add carrots. I like mine crunchy so cook as long as you want.
add celery, mushrooms, seasoning packet, soy sauce, eggs
cook until veggies are desired crunchiness.

makes 6 servings
Pro: 32
Ecc: 7
Fat: 16
Cal: 318

(not included in counts, may top with peanuts)