Part 30 (1/2)

Stir together the preserves, bourbon, tomato sauce, mustard, garlic, and onion. When the chicken is light golden on both sides, pour this mixture into the skillet. Turn the chicken over once or twice to coat both sides with the sauce. Cover with a tilted lid and let it simmer for about 5 minutes or until cooked through.

Serve with the sauce spooned over each portion and top each with the toasted pecans and sliced scallions.

Yield: 6 servings 6 servings Each with 7 grams of carbohydrates and 1 gram of fiber, for a total of 6 grams of usable carbs and 35 grams of protein.

Apricot-Rosemary Glazed Chicken b.r.e.a.s.t.s This is a very speedy meal, especially if you have a gas grill, and it's very good!

4 boneless, skinless chicken b.r.e.a.s.t.s-1 to 2 pounds (680 to 910 g) total 2 tablespoons (40 g) low-sugar apricot preserves 2 teaspoons ground rosemary 2 teaspoons lemon juice 2 cloves garlic, crushed First, light a charcoal fire or start heating a gas grill. You'll want medium heat.

Simply combine everything but the chicken b.r.e.a.s.t.s in a bowl and mix well. Divide the mixture into 2 bowls, reserving the second bowl for basting. Cut the chicken b.r.e.a.s.t.s into servingsized portions if needed. Start the chicken b.r.e.a.s.t.s grilling over medium heat, brus.h.i.+ng the side facing up with apricot mixture. After about 7 minutes, brush with the apricot mixture again, turn, and brush with the glaze again. Grill another 7 minutes or so, brus.h.i.+ng a couple of times with the reserved apricot glaze and using a clean utensil each time you baste.

When the b.r.e.a.s.t.s are cooked through, serve. If there's any apricot glaze remaining, you can heat it thoroughly in the microwave-make sure it boils hard!-and spoon it over the b.r.e.a.s.t.s before serving.

Yield: 4 servings 4 servings Each serving will have 4 grams of carbohydrate and a trace of fiber. a.s.suming 1 pounds (680 g) of chicken, each serving will have 38 grams of protein.

Chicken-Almond Stir-Fry Serve this tasty stir-fry over brown rice for the carb-eaters in your family and enjoy yours straight.

3 large boneless, skinless chicken b.r.e.a.s.t.s, cut into -inch (1.3-cm) cubes 2 tablespoons (30 ml) soy sauce cup (60 ml) dry sherry 1 clove garlic, smashed 1 inch (2.5 cm) or so fresh ginger, grated teaspoon guar (optional) Peanut oil (Canola or coconut oil would work, too.) [image]cup (40 g) slivered almonds 1 cups (110 g) snow peas, cut in half 1 cups (105 g) mushrooms, sliced 15 scallions, cut into pieces about 1 inch (2.5 cm) long cup (50 g) sliced water chestnuts (optional; They increase the carb count, but they're tasty.) There's one hard-and-fast rule with stir-fries: Make sure all your ingredients are chopped, sliced, and grated before you begin cooking. Once your ingredients are ready, stir together the soy sauce, sherry, garlic, and ginger. (If you're using the guar, put these seasonings through the blender with the guar.) Heat a couple of teaspoons of the peanut oil in a wok or large, heavy skillet over high heat. Add the almonds and stir-fry them until they're light golden. Remove and set aside.

Heat another couple of tablespoons (30 ml) of oil in the pan and add the snow peas, mushrooms, scallions, and water chestnuts (if using) to the pan. Stir-fry for about 5 minutes or until just barely tender-crisp. Remove from the pan and set aside.

Heat another couple of tablespoons (30 ml) of oil in the pan and add the chicken. Stir-fry for 5 to 7 minutes or until done; there should be no pink left.

Return the vegetables to the skillet and add the soy sauce/sherry mixture. Toss everything together well. Cover and simmer for 3 to 4 minutes. Top with the almonds and serve.

Yield: 3 servings 3 servings Each with 18 grams of carbohydrates and 6 grams of fiber, for a total of 12 grams of usable carbs and 36 grams of protein.

Thai-ish Chicken Basil Stir-Fry If all you've had are Chinese stir-fries, you'll find this an interesting change.

3 boneless, skinless chicken b.r.e.a.s.t.s cut into -inch (1.3-cm) cubes 2 tablespoons (30 ml) Thai fish sauce 2 tablespoons (30 ml) soy sauce 1 teaspoon Splenda teaspoon guar or xanthan 2 teaspoons dried basil 1 teaspoons red pepper flakes Peanut, canola, or coconut oil 2 cloves garlic, crushed 1 small onion, sliced 1 cups (225 g) frozen, crosscut green beans, thawed Combine the fish sauce, soy sauce, Splenda, and guar or xanthan in a blender. Blend for several seconds, then turn off the blender and add the basil and red pepper flakes, and set aside.

Heat a few tablespoons (30 ml) of oil in a wok or heavy skillet over high heat. When the oil is hot, add the garlic, chicken, and onion and stir-fry for 3 to 4 minutes. Add the green beans and continue to stir-fry until the chicken is cooked through.

Stir the fish sauce mixture into the stir-fry, turn the heat to medium, cover, and let it simmer for 2 to 3 minutes (the beans should be tender-crisp).

Yield: 3 servings 3 servings Each with 13 grams of carbohydrates and 3 grams of fiber, for a total of 10 grams of usable carbs and 31 grams of protein.

Thai Chicken Bowls This was a big hit with Maria's family!

8 boneless, skinless, boneless chicken thighs, cubed (a little over 2 lbs/1 kg) 2 cloves garlic, crushed cup (80 g) chopped onion 2 stalks celery, sliced 2 teaspoons grated ginger 1 teaspoon five-spice powder teaspoon salt 1 tablespoon (15 ml) lemon juice 1 teaspoon hot pepper sauce (optional) 28 ounces (850 ml) chicken broth 1 head cauliflower Guar or xanthan 6 tablespoons (35 g) sliced scallions 6 tablespoons (24 g) chopped cilantro Place the chicken in a slow cooker. Top with the garlic, onion, celery, ginger, five-spice powder, salt, and lemon juice.

In a bowl, combine the hot pepper sauce, if using, with the broth and pour it into the slow cooker. Cover the slow cooker, set it to low, and let it cook for 5 to 6 hours.

Okay, it's almost supper time. Run the cauliflower through the shredding blade of your food processor to make cauli-rice. Put the cauli-rice in a microwaveable ca.s.serole dish with a lid, add a couple of tablespoons (30 ml) of water, cover, and microwave on high for 6 minutes.

Thicken up the sauce in the slow cooker with a little guar or xanthan to about the texture of heavy cream.

Okay, the cauli-rice is done! Uncover it immediately, drain, and divide it into 6 bowls. Divide the chicken mixture, ladling it over the cauli-rice. Top with the scallions and cilantro.

Yield: 6 servings 6 servings Each with 20 g protein, 4 g carbohydrate, 1 g dietary fiber, 3 g usable carbs.

Curried Chicken with Coconut Milk The day I first made this my cleaning crew was here, and they couldn't stop talking about how great it smelled. It tastes even better! find coconut milk in the Asian section of big grocery stores or at Asian markets. It comes in regular or light, and they generally have the same carb count, so choose whichever you prefer.

3 pounds (1.4 kg) skinless chicken thighs cup (80 g) chopped onion 2 cloves garlic, crushed 1 tablespoons (8 g) curry powder 1 cup (240 ml) coconut milk 1 teaspoon chicken bouillon concentrate Guar or xanthan Put the chicken in a slow cooker. Place the onion and garlic over it.

In a bowl, mix together the curry powder, coconut milk, and bouillon. Pour the mixture over the chicken and vegetables in the slow cooker. Cover the slow cooker, set it to low, and let it cook for 6 hours.

When the time's up, remove the chicken and put it on a platter. Thicken the sauce to a gravy consistency with guar or xanthan.

You'll want to serve this with Cauliflower Rice (page 212) to soak up the extra curry sauce. It's too good to miss!

Yield: 5 servings 5 servings Each with 32 g protein, 6 g carbohydrate, 2 g dietary fiber, 4 g usable carbs.

Thai Grilled Chicken 1 pounds (680 g) boneless, skinless chicken breast cup (60 ml) coconut milk (You can find this in cans at Asian markets or in grocery stores with a good international section.) 2 tablespoons (30 ml) fish sauce (nuoc mam or nam pla) 2 tablespoons (30 ml) lime juice 2 teaspoons Splenda 2 cloves garlic teaspoon turmeric Combine everything but the chicken and stir well. Pour it over the chicken in a large resealable plastic bag. Press out the air, seal the bag, and toss it in the fridge for 1 or 2 hours, and all day won't hurt.

When dinnertime rolls around, light a grill. When the grill is hot, cook the chicken for about 7 minutes per side or until cooked through. Serve with Thai Peanut Sauce (below).

Yield: 5 servings 5 servings Each serving will have no more than 3 grams of carbohydrate before adding the peanut sauce-and once again, actually a bit less because of the marinade that gets thrown away-31 grams of protein. a.n.a.lysis does not include the Thai Peanut Sauce.

Thai Peanut Sauce teaspoon hot pepper sauce 1 tablespoon (6 g) grated ginger 1 clove garlic, crushed 2 scallions, sliced, including the crisp part of the green [image]cup (80 g) natural peanut b.u.t.ter [image]cup (80 ml) coconut milk 2 tablespoons (30 ml) fish sauce (nam pla or nuoc mam) 1 tablespoons (23 ml) lime juice 2 teaspoons Splenda Put everything in a blender or a food processor with the S-blade in place and process until smooth.

Yield: Makes roughly 1 cup (240 ml), or 8 servings of 2 tablespoons each. Makes roughly 1 cup (240 ml), or 8 servings of 2 tablespoons each.

4 grams of carbohydrate per serving, and 1 gram of fiber, for a usable carb count of 3 grams; 3 grams of protein.

Chili-Lime Chicken This was a big hit at our annual Toastmasters Bash at the Lake.

3 pounds (1.4 kg) chicken pieces-either a cut-up broiler/fryer or whatever parts you like (I used thighs.) 1 tablespoon (16.5 g) chili garlic paste 2 cloves garlic, crushed 1 tablespoon (6 g) grated ginger cup (60 ml) soy sauce cup (120 ml) lime juice 3 tablespoons (4.5 g) Splenda Place the chicken in a big resealable plastic bag. Mix together everything else, pour it into the bag with the chicken, press out the air, and seal the bag. Throw the bag in the fridge and let the chicken marinate for at least a few hours, and more won't hurt.

When it's time to cook, fire up the grill-you'll want medium to medium-high heat. Just drain the marinade off the chicken and throw it on the grill skin-side up when it's ready. Close the grill and keep it closed until it's time to turn the chicken, unless you suspect a flare-up. Cook for about 12 to 15 minutes, turn skin-side down and cook another 7 to 9 minutes, and then turn skin-side up again. Let it cook until the juices run clear when it's pierced to the bone and an instant-read thermometer registers 180F (85C). Then serve!

Yield: 6 servings 6 servings If you consumed all of the marinade, you'd get 5 grams of carb and a trace of fiber per serving, but since you discard most of it, you won't get anywhere near that much-I'd count no more than 1 to 2 grams per serving. a.s.suming 6 servings, each will have 30 grams of protein.

Thai Hot Pot This recipe takes a few more steps than some, but the results are worth it! If you can't get Southeast Asian fish sauce, you can subst.i.tute soy sauce.

1 pounds (680 g) boneless, skinless chicken thighs 1 medium carrot, sliced 1 medium onion, sliced 1 clove garlic, crushed 14 ounces (425 ml) coconut milk 1 tablespoon (6 g) grated ginger 2 tablespoons (30 ml) fish sauce (nam pla or nuoc mam) or soy sauce 1 tablespoon (15 ml) lime juice 2 teaspoons Splenda teaspoon hot pepper sauce [image]cup (85 g) natural peanut b.u.t.ter 1 pound (455 g) shrimp, sh.e.l.led 1 cup (75 g) fresh snow pea pods, cut into -inch (1.3-cm) pieces Guar or xanthan 6 cups (720 g) Cauliflower Rice (page 212) [image]cup (40 g) chopped peanuts Put the chicken in your slow cooker and add the carrot, onion, and garlic.

In a blender, combine the coconut milk, ginger, fish sauce or soy sauce, lime juice, Splenda, hot pepper sauce, and peanut b.u.t.ter and blend until smooth. Pour the sauce over the chicken and vegetables, using a rubber sc.r.a.per to make sure you get all of it! Cover the slow cooker, set it to low, and let it cook for 8 hours.

Stir in the shrimp and snow peas, re-cover the slow cooker, and turn it up to high. Cook for 10 minutes or until the shrimp are pink all the way through.

Thicken the sauce slightly with guar or xanthan. Serve over the Cauliflower Rice (or brown rice for the carb-eaters). Top each serving with the peanuts.

Yield: 6 servings 6 servings Each with 33 g protein, 19 g carbohydrate, 7 g dietary fiber, 12 g usable carbs. a.n.a.lysis does not include Cauliflower Rice.

Singing Chicken This is another Vietnamese dish, and it is definitely for those who enjoy breathing fire. I'm a big fan of hot food, and this dish had me sweating by halfway through the meal. It's delicious! Broccoli goes nicely with this.

1 pounds (680 g) boneless, skinless chicken breast, cut crosswise into thin slices*

2 to 3 tablespoons (30 to 45 ml) vegetable oil, preferably peanut 1 tablespoon (6 g) grated ginger 1 teaspoon minced garlic or 2 cloves garlic, crushed 2 tablespoons (3 g) Splenda cup (60 ml) soy sauce 1 teaspoon fish sauce (nuoc mam) cup (180 ml) dry white wine 1 fresh jalapeno, or 2 or 3 little red chilies, finely minced 1 teaspoon pepper Guar or xanthan Have the chicken sliced, the ingredients measured, the pepper minced, and everything standing by and ready to go before starting to cook-once you start stir-frying, this goes very quickly.