Part 29 (1/2)
Yield: 6 servings 6 servings Each with 2 grams of carbohydrates and 1 gram of fiber, for a total of 1 gram of usable carbs and 33 grams of protein.
*Use the Parmesan cheese in the round, green shaker fo Saltimbocca Who says all Italian food involves pasta?
4 boneless, skinless chicken b.r.e.a.s.t.s pound (115 g) prosciutto or good boiled ham, thinly sliced 40 leaves fresh or dry sage (Fresh is preferable.) 2 tablespoons (28 g) b.u.t.ter 2 tablespoons (30 ml) olive oil cup (120 ml) dry white wine Place a chicken breast in a large, heavy, resealable plastic bag and pound it until it's inch (6 mm) thick. Repeat with the remaining chicken b.r.e.a.s.t.s.
Once all your chicken b.r.e.a.s.t.s are pounded thin, place a layer of the prosciutto on each one, scatter about 10 sage leaves over each one, and roll each breast up. Fasten with toothpicks.
Melt the b.u.t.ter with the olive oil in a heavy skillet over medium heat. Add the chicken rolls and saute, turning occasionally, until golden all over.
Add the wine to the skillet, turn the heat to low, cover the skillet, and simmer for 15 minutes.
Remove the chicken rolls to a serving plate and cover to keep warm. Turn the heat up to high and boil the liquid in the skillet hard for 5 minutes to reduce. Spoon over the chicken rolls and serve.
Yield: 4 servings 4 servings Each with 2 grams of carbohydrates, no fiber, and 37 grams of protein.
Middle Eastern Skillet Chicken 3 boneless, skinless chicken b.r.e.a.s.t.s 3 tablespoons (45 ml) olive oil 1 medium onion, chopped teaspoon ground coriander 1 teaspoon ground c.u.min teaspoon ground cinnamon teaspoon turmeric teaspoon black pepper 1 tablespoon (6 g) freshly grated ginger 1 can (14 ounces, or 410 g) diced tomatoes 2 cloves garlic, crushed 1 cup (240 ml) chicken broth Cut the chicken b.r.e.a.s.t.s into cubes. Heat the olive oil over medium heat in a heavy skillet and add the chicken and onions.
Saute for a couple of minutes and then stir in the coriander, c.u.min, cinnamon, turmeric, and pepper. Cook until the chicken is white all over.
Add the ginger, tomatoes, garlic, and broth; stir. Cover, turn the heat to low, and simmer for 15 minutes.
Yield: 3 servings 3 servings Each with 14 grams of carbohydrates and 1 gram of fiber, for a total of 13 grams of usable carbs and 26 grams of p Aegean Chicken The minute I told my sister about this, she started hounding me for the recipe.
1 pounds (680 g) boneless, skinless chicken breast cup (60 ml) olive oil 4 ounces (115 g) ka.s.seri cheese, sliced 8 tablespoons (120 ml) tapenade cup (60 ml) dry white wine 2 cloves garlic One at a time, pound the chicken b.r.e.a.s.t.s until they're inch (6 mm) thick all over. Cut the b.r.e.a.s.t.s into 6 servings, if necessary. Saute them in the olive oil over medium-high heat. When they're turning golden on the bottom, turn them and lay the slices of ka.s.seri over them. Let them cook another 2 to 3 minutes or until the cheese is starting to melt. Spread the tapenade over the b.r.e.a.s.t.s and add the wine to the skillet. Let the whole thing cook for another minute or two, just to warm the tapenade and make sure the chicken is cooked through. Remove the chicken to serving plates, add the garlic to the wine left in the skillet, stir the whole thing and let it boil for a minute or so, and pour it over the chicken before serving.
Yield: 6 servings 6 servings Each with just 2 grams of carbohydrates, a trace of fiber, and 40 grams of protein.
Greek Chicken with Yogurt 3 pounds (1.4 kg) chicken pieces 2 tablespoons (30 ml) lemon juice Salt and pepper 3 tablespoons (42 g) b.u.t.ter 1 medium onion, sliced 2 cloves garlic, crushed cup (120 ml) dry white wine 1 cup (240 ml) chicken broth teaspoon ground rosemary 1 cup (230 g) plain yogurt Guar or xanthan Rub the chicken with the lemon juice and sprinkle it with salt and pepper.
Melt the b.u.t.ter in a big, heavy skillet over medium-high heat and brown the chicken all over. When the chicken is brown, remove it from the skillet, pour off the fat, and put the chicken back.
Add the onion, garlic, wine, chicken broth, and rosemary to the skillet. Cover, turn the heat to low, and let the whole thing simmer for 30 minutes or so.
When time's up, pull the skillet off the heat and uncover. Let it cool for about 10 minutes. Remove the chicken to a serving platter. Whisk the yogurt into the sauce in the skillet, stirring until it smoothes out. Thicken a bit with guar or xanthan and serve over the chicken.
Yield: 5 to 6 servings 5 to 6 servings a.s.suming 5, each will have 38 g protein; 6 g carbohydrate; trace dietary fiber, 6 g usable Chicken Kampama This dish is Greek chicken, simmered in red wine, tomatoes, and spices. If all you've had is Greek roasted chicken (which is wonderful, by the way!), try this!
3 pounds (1.4 kg) cut-up chicken 2 tablespoons (28 g) b.u.t.ter 2 tablespoons (30 ml) olive oil 1 cup (160 g) chopped onion 1 cup (240 g) canned diced tomatoes 4 tablespoons (66 g) tomato paste cup (60 ml) dry red wine 1 clove garlic, crushed teaspoon ground allspice teaspoon ground cinnamon cup (60 ml) chicken broth In a big, heavy skillet, brown the chicken all over in the b.u.t.ter and olive oil. When it's golden, remove from the pan and pour off all but about 1 tablespoon (15 ml) of the fat.
In that fat, saute the onion a bit. When it's golden, add the tomatoes, tomato paste, wine, garlic, allspice, cinnamon, and chicken broth. Stir it all together and bring to a simmer.
Add the chicken back to the skillet, turn the heat to the lowest setting, cover, and cook for 30 minutes. Uncover and simmer for another 30 minutes and then serve.
Yield: 6 servings 6 servings Each with 30 g protein; 8 g carbohydrate; 1 g dietary fiber; 7 g usable carbs.
Picnic Chicken 1 cut up broiler-fryer [image]cup (160 ml) apple cider vinegar 3 tablespoons (45 ml) oil 2 teaspoons salt teaspoon pepper Combine the vinegar, oil, salt, and pepper. Reserve some marinade for basting and pour the rest over the chicken in a large resealable plastic bag. Marinate for at least an hour; more time wouldn't hurt.
Preheat the broiler to high. Take the chicken out of the marinade and broil it about 8 inches (20 cm) from the flame. Baste it with the reserved marinade every 10 to 15 minutes while cooking using a clean utensil each time you baste. Give it about 25 minutes per side or until cooked through. (Pierce it to the bone; the juices should run clear, not pink.) You may need to rearrange the chicken pieces on your broiler rack to get them to cook evenly so they're all ready at the same time.
Yield: 4 servings 4 servings Each with 3 grams of carbohydrates per serving if you consumed all the marinade, but of course you don't, so each serving has less than 1 gram of carbohydrates, no fiber, and 44 grams of protein.
You may be wondering why this is called Picnic Chicken-it's because come summer, if you really were going on a picnic, you could bring the bag of chicken and reserved marinade along in the cooler and grill it at the park or the beach. What a Chicken Paprikash Making my Paprikash with real sour cream is one of the great joys of low-carbing!
1 cut-up broiler-fryer 3 tablespoons (42 g) b.u.t.ter 1 small onion 2 tablespoons (12.6 g) paprika cup (120 ml) chicken broth 1 cup (230 g) sour cream Salt or Vege-Sal and pepper Melt the b.u.t.ter in a heavy skillet and brown the chicken and onions over medium-high heat.
In a separate bowl, stir the paprika into the chicken broth. Pour the mixture over the chicken.
Cover the skillet, turn the heat to low, and let it simmer for 30 to 45 minutes.
When the chicken is tender and cooked through, remove it from the skillet and put it on a serving platter. Stir the sour cream into the liquid left in the pan and stir until smooth and well blended. Heat through but do not let it boil or it will curdle. Season with salt and pepper to taste and serve this gravy with the chicken.
Yield: 4 servings 4 servings Each with 7 grams of carbohydrates and 1 gram of fiber, for a total of 6 grams of usable carbs and 53 grams of protein.
Be sure to serve plenty of Cauliflower Puree (page 209) with it to smother in the extra gravy!
Deviled Chicken 1 cut-up broiler-fryer 4 tablespoons (56 g) b.u.t.ter cup (12 g) Splenda cup (60 ml) spicy brown mustard 1 teaspoon salt 1 teaspoon curry powder Preheat the oven to 375F (190C, or gas mark 5).
Melt the b.u.t.ter in a shallow roasting pan. Add the Splenda, mustard, salt, and curry powder and stir until well combined.
Roll the chicken pieces in the b.u.t.ter mixture until coated and then arrange them skin side up in the pan. Bake for 1 hour.
Yield: 4 servings 4 servings Each with 5 grams of carbohydrates, a trace of fiber, and 44 grams of protein.
Pollo en Jugo de Naranja (Mexican Chicken in Orange Juice) The recipe I adapted this from was terribly high-carb, including a cup of orange juice and a lot more raisins. The decarbed version is del 3 pounds (1.4 kg) cut-up chicken, whatever you like-I like legs and thighs.
Salt and pepper 2 tablespoons (30 ml) oil 1 orange cup (30 g) slivered almonds, toasted 1 tablespoon (15 ml) lemon juice 2 tablespoons (20 g) raisins cup (40 g) chopped onion 1 clove garlic, crushed [image]cup (160 g) canned diced tomatoes, undrained cup (60 ml) dry sherry 1 bay leaf cup (15.2 g) snipped fresh parsley teaspoon dried thyme teaspoon dried oregano Guar or xanthan gum (optional) Sprinkle the chicken pieces with a little salt and pepper. In a large, heavy skillet, heat the oil and brown the chicken until it's lightly golden all over.
While that's happening, grate the zest of the orange and reserve. If your almonds aren't toasted, this is a good time to do that too-simply stir them in a small, heavy, dry skillet over medium heat until they start to turn golden and then set aside.
When the chicken is browned, pour off any excess fat. Squeeze in the juice of the orange, adding any pulp that may squeeze out. Add all remaining ingredients, including the reserved orange zest, cover the pan, turn the heat to low, and let the whole thing simmer for 45 to 50 minutes or until chicken is tender. Remove chicken to a serving platter.
Remove the bay leaf and thicken the sauce a bit with guar or xanthan, if you like; serve with the chicken.
Yield: 5 to 6 servings 5 to 6 servings a.s.suming 6, each will have 31 g protein; 9 g carbohydrate; 2 g dietary fiber; 7 g usable carbs.
Key Lime Chicken This is an unusual-and good!-combination of flavors.
1 cut-up broiler-fryer cup (120 ml) lime juice cup (120 ml) olive oil 1 tablespoon (10 g) grated onion 2 teaspoons tarragon 1 teaspoon seasoned salt teaspoon pepper Arrange the chicken pieces on the broiler rack, skin side down.
In a bowl, combine the lime juice, oil, onion, tarragon, salt, and pepper. Reserve some of this mixture in another small bowl. Brush the chicken well with the marinade.
Broil the chicken about 8 inches (20 cm) from the heat for 45 to 50 minutes, turning the chicken and basting with the reserved lime mixture every 10 minutes or so, using a clean utensil each time you baste.
Yield: 4 servings 4 servings Each with 4 grams of carbohydrates, a trace of fiber, and 44 grams of p Lemon Mustard Herb Chicken 24 ounces (680 g) boneless, skinless chicken breast [image]cup (80 ml) lemon juice [image]cup (80 ml) spicy brown mustard 1 tablespoon (4 g) rubbed sage 1 teaspoons dried thyme 3 cloves garlic, crushed 3 scallions This is quick and easy. Just mix together the lemon juice, mustard, sage, thyme, and garlic. Put the chicken b.r.e.a.s.t.s on a plate and spread this mixture over both sides. Let it sit for ten minutes, and a little more won't hurt.
Heat up an electric tabletop grill and throw the chicken breast in. Set your oven timer for 5 minutes. Slice up the scallions, including the crisp part of the green. When the timer goes off, put the chicken on a serving plate, scatter the scallions over it, and serve.
Yield: 34 servings 34 servings Each with 53 g protein; 8 g carbohydrate; 1 g dietary fiber; 7 g usable carbs.
Sweet Lemon-Brined and Glazed Chicken Breast Like the convenience of boneless, skinless chicken b.r.e.a.s.t.s but find they often come out bland and dry? With this recipe, they'll be plump, moist, and flavorful even if you overcook them a little!