Part 30 (2/2)

Put a wok or heavy skillet over high heat. Add the oil, let it heat for a minute or so, and then add the ginger and garlic. Stir for 1 minute to flavor the oil. Add the chicken and stir-fry for 1 to 2 minutes. Add the Splenda, soy sauce, fish sauce, white wine, jalapeno, and pepper, stirring often, for 7 to 8 minutes or until the chicken is cooked through. Thicken the pan juices very slightly with guar or xanthan and serve.

Yield: 3 or 4 servings 3 or 4 servings a.s.suming 4 servings, each will have 4 grams of carbohydrates, a trace of fiber, and 39 grams of protein.

*This is easiest if the meat is half-frozen.

Chicken Vindaloo I made this at a local campground over Memorial Day Weekend, and it was a huge hit with fellow campers. It's exotic and wonderful.

6 pounds (2.7 kg) boneless, skinless chicke 1 medium onion, chopped 5 cloves garlic, crushed cup (24 g) grated ginger 4 teaspoons purchased garam masala 1 teaspoon ground turmeric cup (60 ml) lime juice cup (60 ml) rice vinegar cup (120 ml) chicken broth 1 teaspoon salt Put the chicken, onion, and garlic in a slow cooker.

In a bowl, stir together the remaining ingredients. Pour the mixture over the chicken. Cover the slow cooker, set it to low, and let it cook for 6 to 7 hours.

Serve with Major Grey's Chutney (page 496).

Yield: 12 servings 12 servings Each with 46 g protein, 2 g carbohydrate, trace dietary fiber, 2 g usable carbs. a.n.a.lysis does not include Chutney.

Chicken in Creamy Horseradish Sauce Don't think that just because this has horseradish it's really strong. The sauce is mellow, subtle, and family-friendly.

4 pounds (1.8 kg) cut-up chicken 1 tablespoon (14 g) b.u.t.ter 1 tablespoon (15 ml) olive oil cup (180 ml) chicken broth 1 teaspoons chicken bouillon concentrate 1 tablespoon (15 g) prepared horseradish 4 ounces (115 g) cream cheese, cut into chunks cup (60 ml) heavy cream Guar or xanthan (optional) In a big, heavy skillet, brown the chicken in the b.u.t.ter and oil over medium-high heat. Transfer the chicken to a slow cooker.

In a bowl, stir together the broth, bouillon, and horseradish. Pour the mixture over the chicken. Cover the slow cooker, set it to low, and let it cook for 6 hours.

When the time's up, remove the chicken with tongs and put it on a platter. Melt the cream cheese into the sauce in the slow cooker. Stir in the cream. Thicken the sauce with guar or xanthan if you think it needs it. Add salt and pepper to taste.

I think this would be good with Fauxtatoes (page 209) and green beans.

Yield: 8 servings 8 servings Each with 30 g protein, 1 g carbohydrate, trace dietary fiber, 1 g usable carbs. a.n.a.lysis does not include side Black and Bleu Chicken This is quick and easy and very good. Why use only three chicken b.r.e.a.s.t.s? Because that's what fits in my skillet! Once they were pounded out thin, they just barely squeezed in there together. If you want to increase this recipe, you'll need two skillets-but it will still be quick and very good!

3 boneless, skinless chicken b.r.e.a.s.t.s Cajun seasoning, purchased or homemade 3 tablespoons (42 g) b.u.t.ter pound (115 g) blue cheese, crumbled Start a large, heavy-bottomed skillet heating over medium-high heat. In the meanwhile, one at a time, place each chicken breast in a heavy resealable plastic bag. Use a meat tenderizing hammer, a regular hammer, or whatever blunt object comes to hand (I use a 3-pound dumbbell!) to pound each breast until it's about inch (6 mm) thick all over-this should take about 30 seconds per breast. Sprinkle both sides of each pounded breast with the Cajun seasoning. Melt the b.u.t.ter in the skillet and add the chicken b.r.e.a.s.t.s. Saute for 4 to 5 minutes per side or until cooked through. When they're just about done, sprinkle the crumbled blue cheese over the chicken b.r.e.a.s.t.s, dividing it evenly between all three. Cover the skillet for a minute more to let the cheese melt and serve.

Yield: 3 servings 3 servings Each with 36 g protein; 2 g usable carbs; a trace of fiber.

Chicken with Root Vegetables, Cabbage, and Herbs I think of this as being a sort of French Country dish. Of course, I've never been to the French countryside, so what do I know? It's good, though, and you don't need another darned thing with it.

5 pounds (2.3 kg) chicken 1 tablespoons (23 ml) olive oil 1 tablespoons (21 g) b.u.t.ter 2 medium turnips, cut into -inch (1.3-cm) cubes 2 medium carrots, cut into -inch (1.3-cm) slices 1 medium onion, cut into -inch (6 mm) half-rounds 1 head cabbage 4 cloves garlic, crushed teaspoon dried rosemary teaspoon dried thyme teaspoon dried basil 2 bay leaves, crumbled In a big, heavy skillet, brown the chicken on both sides in the oil and b.u.t.ter over medium-high heat.

When the chicken is browned all over, remove it to a plate and reserve. Some extra fat will have acc.u.mulated in the skillet. Pour off all but a couple of tablespoons (30 ml) and then add the turnips, carrots, and onion. Saute them, sc.r.a.ping the tasty brown bits off the bottom of the skillet as you stir, until they're getting a touch of gold, to.

Transfer the sauteed vegetables to a slow cooker.

Cut the cabbage into eighths and put it on top of the vegetables. Arrange the chicken on top of the cabbage. Sprinkle the garlic over the chicken and vegetables, making sure some ends up on the chicken and some down among the vegetables. Sprinkle the rosemary, thyme, basil, and bay leaves into the slow cooker, making sure some gets down into the vegetables. Season with salt and pepper. Cover the slow cooker, set it to low, and let it cook for 6 to 7 hours.

Yield: 8 servings 8 servings Each with 36 g protein, 6 g carbohydrate, 2 g dietary fiber, 4 g usable carbs.

Chicken with Camembert and Almonds 4 boneless, skinless chicken b.r.e.a.s.t.s 6 tablespoons (84 g) b.u.t.ter, divided 8 ounces (225 g) Camembert [image]cup (40 g) slivered almonds 4 scallions, thinly sliced 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.

Melt 4 tablespoons (56 g) of the b.u.t.ter in a heavy skillet over medium heat. Saute the chicken until it's golden on the first side.

While the first side of the chicken is cooking, divide the cheese into four equal portions, peel off the white rind, and thinly slice each portion.

Flip the chicken and lay a portion of cheese over each chicken breast.

Melt the remaining 2 tablespoons (28 g) of b.u.t.ter in a small skillet and add the almonds. Stir until they're lightly golden.

When the second side of the chicken is golden and the cheese is melted, place each breast on a serving plate and divide the almonds evenly over them. Scatter a sliced scallion over each breast and serve.

Yield: 4 servings 4 servings Each with 4 grams of carbohydrates and 2 grams of fiber, for a total of 2 grams of usable carbs and 43 grams of protein.

If you're the type of person who likes to mult.i.task, this recipe is for you. If you can slice and peel the cheese while the first side of the chicken cooks and get the almonds toasting. You should be able to get the almonds done just in time to move hot almonds onto just-done chicken b.r.e.a.s.t.s.

Slow Cooker Brewery Chicken and Vegetables There are plenty of vegetables in here, so you don't need a thing with it, except maybe some bread for the carb-eaters in the family. And the gravy comes out a beautiful color!

2 to 3 pounds (1.3 to 1.4 kg) cut-up chicken (I use leg and thigh quarters, cut apart at the joints.) 8 ounces (225 g) turnips (two turnips roughly the size of tennis b.a.l.l.s), peeled and cut into chunks 2 stalks celery, sliced 1 medium carrot, sliced medium onion, sliced 1 tablespoon (15 ml) chicken bouillon concentrate 12 ounces (360 ml) light beer 1 can (14 ounces, or 410 g) tomatoes with green chiles Guar or xanthan (optional) Put the turnips, celery, carrot, onion, bouillon, and chicken in a slow cooker. Pour the beer and the tomatoes over the lot. Cover the slow cooker, set it to low, and let it cook for 8 to 9 hours.

When the time's up, remove the chicken with tongs and place it on a serving platter. Then use a slotted spoon to scoop out the vegetables. Put 1 cups (360 ml) of them in a blender and pile the rest on and around the chicken on the platter. Scoop out 1 to 2 cups (360 to 480 ml) of the liquid left in the slow cooker and put it in the blender with the vegetables. Puree the vegetables and broth and thicken the mixture a little more with the guar or xanthan, if it seems necessary. Add salt and pepper to taste and serve as a sauce with the chicken and vegetables.

Yield: 5 servings 5 servings Each with 30 g protein, 10 g carbohydrate, 2 g dietary fiber, 8 g usable carbs.

Sort-of-Ethiopian Chicken Stew The slow cooker method is hardly authentic, but the flavors come from an Ethiopian recipe-except that the Ethiopians would use a lot more cayenne! Increase it if you like really hot food.

1 cut-up broiler-fryer, about 3 pounds (1.4 kg) 1 medium onion, chopped 1 teaspoon cayenne 1 teaspoon paprika teaspoon pepper teaspoon grated ginger 2 tablespoons (30 ml) lemon juice cup (120 ml) water Guar or xanthan Place the everything but the guar or xanthan in a slow cooker. Cover the slow cooker, set it to low, and let it cook for 5 to 6 hours.

If you'd like to make this really stewlike, you can pick the meat off the bones when it's done (which will be very easy), thicken the gravy with guar or xanthan, and then stir the chicken back into the liquid. Or you can just serve the gravy over the chicken. Take your pick.

Yield: 5 servings 5 servings Each with 34 g protein, 3 g carbohydrate, 1 g dietary fiber, 2 g usable Stewed Chicken with Moroccan Seasonings This is almost a Moroccan tagine tagine, but all the recipes I've seen call for some sort of starch. So I ditched the starch and just kept the seasonings, which are exotic and delicious.

3 to 4 pounds (1.6 to 1.8 kg) chicken, cut up cup (60 ml) olive oil 1 medium onion, thinly sliced 2 cloves garlic, crushed cup (180 ml) chicken broth teaspoon ground coriander teaspoon ground cinnamon teaspoon paprika teaspoon ground c.u.min 1 teaspoon ground ginger teaspoon pepper teaspoon cayenne 1 tablespoon (1.5 g) Splenda 1 tablespoon (16.5 g) tomato paste 1 teaspoon salt or Vege-Sal Heat the oil in a Dutch oven over medium heat and brown the chicken in the oil.

When the chicken is golden all over, remove it from the Dutch oven and pour off the fat. Put the chicken back in the Dutch oven and scatter the onion and garlic over it.

Combine the broth and the next 10 ingredients (through salt) and whisk together well. Pour over the chicken, cover the Dutch oven, and turn the heat to low. Let the whole thing simmer for a good 45 minutes.

Uncover the chicken and let it simmer for another 15 minutes or so to let the juices concentrate a bit. Serve each piece of chicken with some of the onion and juices spooned over it.

Yield: 4 generous servings 4 generous servings Each with 6 grams of carbohydrates and 1 gram of fiber, for a total of 5 grams of usable carbs and 58 grams of protein.

Chicken Stew This dish is a nice change from the usual beef stew. It's light, flavorful, and your whole meal in one pot.

1 pounds (680 g) boneless, skinless chicken thighs, cut into 1-inch (2.5-cm) cubes 2 tablespoons (30 ml) olive oil, divided 8 ounces (225 g) sliced mushrooms 1 medium onion, sliced 3 cups (345 g) zucchini slices 4 cloves garlic, crushed 1 can (14 ounces, or 400 g) tomato wedges cup (180 ml) chicken broth 1 teaspoon chicken bouillon concentrate 1 tablespoon (3 g) poultry seasoning Guar or xanthan In a big, heavy skillet, heat 1 tablespoon (15 ml) of the oil. Brown the chicken until it is golden all over. Transfer the chicken to a slow Heat the remaining 1 tablespoon (15 ml) of oil in the skillet and saute the mushrooms, onion, and zucchini until the mushrooms change color and the onions are translucent. Transfer them to the slow cooker, too. Add the garlic and tomatoes to the slow cooker.

Put the broth and bouillon in the skillet and stir them around to dissolve any flavorful bits sticking to the skillet. Pour into the slow cooker. Sprinkle the poultry seasoning over the mixture. Cover the slow cooker, set it to low, and let it cook for 4 to 5 hours. When the time's up, thicken the liquid in the slow cooker with guar or xanthan.

Yield: 6 servings 6 servings Each with 11 g protein, 12 g carbohydrate, 2 g dietary fiber, 10 g usable carbs.

Ya.s.sa This chicken stew comes from Senegal. Traditionally it is quite hot, so feel free to increase the cayenne if you like!

6 pounds (2.7 kg) chicken, cut up 3 large onions, thinly sliced 6 cloves garlic, crushed cup (120 ml) lemon juice 1 teaspoons salt teaspoon cayenne, or more to taste cup (60 ml) oil 8 cups (960 g) Cauliflower Rice (page 212) In a slow cooker, combine the onions, garlic, lemon juice, salt, and cayenne. Add the chicken and toss so that all the chicken comes in contact with the seasonings. Cover your slow cooker and refrigerate overnight. (It's a good idea to stir this a few times if you think of it, though I don't expect you to get up in the middle of the night to do it!) Using tongs, remove the chicken from the marinade. Pat it dry with paper towels and set it aside.

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