3 tbsp lemon juice
2 tbsp EVOO
2 cloves minced garlic
7 (6-oz.) skinless, boneless chicken breast halves
1/2 tsp kosher salt
1/2 tsp freshly ground black pepper
cooking spray
-Combine first 4 ingredients in a large zip-top plastic bag; seal. Marinate in refrigerator 30 minutes, turning occasionally. Remove chicken from bag; discard marinade. Sprinkle chicken evenly with salt and pepper.
-Prepare grill to medium-high heat (or fire up the Foreman Grill, like I do)
-Place chicken on nonstick grill (if you're not using a Foreman Grill, make sure you oil up your grill rack by rubbing an oil-coated paper towel on the rack . . . carefully, please!); grill for 6 minutes on each side or until done.
Serving size: 1 breast
Calories: 159 Fat: 3.5g (sat 0.7g, mono 1.8g, poly 0.6g)
Protein: 29.5g Carbs: 0.5g Fiber: 0.1g
NET CARBS: 0.4 per chicken breast.
Sunday, February 1, 2009
Hearts of Romaine Caeasr Salad with Grilled Chicken
1 lg egg
1/2 tsp freshly ground black pepper
1/4 tsp kosher salt
2 anchovy fillets (optional...ick, it's in the recipe tho. I won't use it!)
2 garlic cloves
1 tbsp lemon juice
1 tbsp EVOO
1 tbsp water
2 heads hearts of romaine lettuce, leaves separated (about 14 oz.)
1 1/2 lemon grilled chicken breasts, sliced thin (see recipe in next entry)
1/4 c grated Parmigiano-Reggiano cheese
-Place egg in a small bowl or coffee mug; cover with boiling water. Let stand 1 minute. Rinse egg with cold water; break egg into a small bowl.
-Combine pepper through garlic in a food processor or blender; process until minced. Add egg and juice; process 1 minute or until thick. Gradually add oil and water, processing until blended.
-Combine lettuce and chicken and egg mixture in a large bowl; toss gently. Sprinkle cheese over the individual helpings.
Makes 4 servings.
1/2 tsp freshly ground black pepper
1/4 tsp kosher salt
2 anchovy fillets (optional...ick, it's in the recipe tho. I won't use it!)
2 garlic cloves
1 tbsp lemon juice
1 tbsp EVOO
1 tbsp water
2 heads hearts of romaine lettuce, leaves separated (about 14 oz.)
1 1/2 lemon grilled chicken breasts, sliced thin (see recipe in next entry)
1/4 c grated Parmigiano-Reggiano cheese
-Place egg in a small bowl or coffee mug; cover with boiling water. Let stand 1 minute. Rinse egg with cold water; break egg into a small bowl.
-Combine pepper through garlic in a food processor or blender; process until minced. Add egg and juice; process 1 minute or until thick. Gradually add oil and water, processing until blended.
-Combine lettuce and chicken and egg mixture in a large bowl; toss gently. Sprinkle cheese over the individual helpings.
Makes 4 servings.
Chicken Baked in White Wine Marinade
1 c dry white wine (not WHINE. thanks for catching that Jen. I still stand by my assertion that it was homophonically correct. Pbbbbbbt.)
1 c sliced onion
1 tsp chopped fresh thyme
4 (8 ounce) bone-in chicken breast halves (ie: split breasts)
2 cloves minced garlic
1 bay leaf
1/2 tsp salt
1/4 tsp freshly ground black pepper
-Combine first 6 ingredients in a large zip-top plastic bag; seal. Marinate in refrigerator 4 hours or up to 24 hours, turning occasionally.
-Preheat oven to 375.
-Place the chicken, skin side up, in an 11x7-inch baking dish. Pour marinade over chicken. Cover and bake at 375 for 20 minutes. Uncover and bake an additional 40 minutes or until done. Discard skin, bay leaf, and marinade. Sprinkle chicken with salt and pepper.
Calories: 184 Fat: 3.8g (sat 1.1g, mono 1.3g, poly 0.8g)
Protein: 33.2g Carbs: 2.1g Fiber: 0.3g
NET CARBS: 1.8g
1 c sliced onion
1 tsp chopped fresh thyme
4 (8 ounce) bone-in chicken breast halves (ie: split breasts)
2 cloves minced garlic
1 bay leaf
1/2 tsp salt
1/4 tsp freshly ground black pepper
-Combine first 6 ingredients in a large zip-top plastic bag; seal. Marinate in refrigerator 4 hours or up to 24 hours, turning occasionally.
-Preheat oven to 375.
-Place the chicken, skin side up, in an 11x7-inch baking dish. Pour marinade over chicken. Cover and bake at 375 for 20 minutes. Uncover and bake an additional 40 minutes or until done. Discard skin, bay leaf, and marinade. Sprinkle chicken with salt and pepper.
Calories: 184 Fat: 3.8g (sat 1.1g, mono 1.3g, poly 0.8g)
Protein: 33.2g Carbs: 2.1g Fiber: 0.3g
NET CARBS: 1.8g
Pot Roast (Slow Cooker)
4-5 lb beef roast
oil
1 packet dry onion soup mix
1 can beef broth
Brown the roast on all sides, then put the roast in the slow cooker. Add the packet of onion soup and can of beef broth. Set to low and let cook for 8-10 hours. Yummy!
oil
1 packet dry onion soup mix
1 can beef broth
Brown the roast on all sides, then put the roast in the slow cooker. Add the packet of onion soup and can of beef broth. Set to low and let cook for 8-10 hours. Yummy!
Turkey Cutlets with Pancetta Sage Sauce
1 1/2 lbs turkey breast cutlets (about 8)
1/2 tsp salt
1/8 tsp freshly ground black pepper
cooking spray
1/3 c thinly sliced pancetta (about 1 oz)
2 tbsp thinly sliced fresh sage (I would just chiffonade it)
3/4 c white wine
1/2 c reduced sodium chicken broth
2 tbsp butter, cut up into small pieces
-Sprinkle turkey with salt and pepper. Heat a large nonstick skillet over medium heat. Coat with cooking spray. Add half of turkey to pan; cook 1 minute on each side or until browned and done. Repeat procedure with remaining turkey; keep warm.
-Add pancetta and sage to pan; cook 3 minutes or until pancetta is browned, stirring occasionally. Add wine; bring to a boil. Cook until reduced to 1/2 c (about 3 minutes). Add broth; bring to boil. Cook until liquid is reduced to about 2/3 c (about 2 minutes). Remove pan from heat, stir in butter. Serve sauce over turkey.
Calories: 269 Fat: 9.1 g (sat 5g, mono 2.7g, poly 0.8g)
Protein: 43.1g Carbs: 0.8g Fiber: 0g
NET CARBS PER SERVING: 0.8g
1/2 tsp salt
1/8 tsp freshly ground black pepper
cooking spray
1/3 c thinly sliced pancetta (about 1 oz)
2 tbsp thinly sliced fresh sage (I would just chiffonade it)
3/4 c white wine
1/2 c reduced sodium chicken broth
2 tbsp butter, cut up into small pieces
-Sprinkle turkey with salt and pepper. Heat a large nonstick skillet over medium heat. Coat with cooking spray. Add half of turkey to pan; cook 1 minute on each side or until browned and done. Repeat procedure with remaining turkey; keep warm.
-Add pancetta and sage to pan; cook 3 minutes or until pancetta is browned, stirring occasionally. Add wine; bring to a boil. Cook until reduced to 1/2 c (about 3 minutes). Add broth; bring to boil. Cook until liquid is reduced to about 2/3 c (about 2 minutes). Remove pan from heat, stir in butter. Serve sauce over turkey.
Calories: 269 Fat: 9.1 g (sat 5g, mono 2.7g, poly 0.8g)
Protein: 43.1g Carbs: 0.8g Fiber: 0g
NET CARBS PER SERVING: 0.8g
Faux Oriental Style Lemon Chicken
1- 1 1/4 lb boneless skinless chicken breast
1 tbsp soy flour or other lc flour
Pinch of salt
Olive oil
4 tbsp butter
3 cloves minced garlic
2/3 cup lemon juice
Sweetfree or other sweetener to taste
1 tsp Thicken/Thin or other LC thickener
Cut up chicken into chunks roughly 1 inch in size. Put in ziploc bag, pour in the soy flour over the chicken. Seal the bag with air in it and toss to coat evenly.
Preheat a skillet over medium high heat on your range, and when you're done slicing and coating the chicken in flour, shake the excess flour off the chicken and saute until cooked through.
Remove chicken from pan, reduce heat to medium low, and scrape the "yummies" off the bottom of the pan. Add butter and garlic, being careful not to burn the garlic. When garlic is golden brown and delicious, stir in lemon juice and raise the heat back up to medium high and bring to a boil. Tatse to see how much sweetner is needed and add accordingly. Add the thickening agent and let it simmer for a while until it reaches the desired consistency.
If you prefer an extra "zip," pour on some more lemon juice after everything's plated.
4 servings
Nutritional Info based on using Sweetzfree (no carbs) and Thicken/Thin (also no carbs). If you'd like info on how to get either one of these great products, message me and I'll give you the lowdown.
Nutrition Facts
LC Faux Oriental Style Lemon Chicken
4 Servings
Amount Per Serving
Calories 379.9
Total Fat 14.5 g
Saturated Fat 8.1 g
Polyunsaturated Fat 1.1 g
Monounsaturated Fat 3.7 g
Cholesterol 167.4 mg
Potassium 701.1 mg
Total Carbohydrate 6.525 g
Dietary Fiber 2.225 g
NET CARBS: 4.3 per serving
Protein 55.6 g
Vitamin A 8.3 % Vitamin B-12 15.3 % Vitamin B-6 67.8 %
Vitamin C 36.8 % Vitamin D 2.0 % Vitamin E 2.9 %
Calcium 4.0 % Copper 8.9 % Folate 5.0 %
Iron 10.5 % Magnesium 18.5 % Manganese 6.5 %
Niacin 132.6 % Pantothenic Acid 20.3 % Phosphorus 48.2 %
Riboflavin 13.7 % Selenium 60.8 % Thiamin 12.9 %
Zinc 13.2 %
1 tbsp soy flour or other lc flour
Pinch of salt
Olive oil
4 tbsp butter
3 cloves minced garlic
2/3 cup lemon juice
Sweetfree or other sweetener to taste
1 tsp Thicken/Thin or other LC thickener
Cut up chicken into chunks roughly 1 inch in size. Put in ziploc bag, pour in the soy flour over the chicken. Seal the bag with air in it and toss to coat evenly.
Preheat a skillet over medium high heat on your range, and when you're done slicing and coating the chicken in flour, shake the excess flour off the chicken and saute until cooked through.
Remove chicken from pan, reduce heat to medium low, and scrape the "yummies" off the bottom of the pan. Add butter and garlic, being careful not to burn the garlic. When garlic is golden brown and delicious, stir in lemon juice and raise the heat back up to medium high and bring to a boil. Tatse to see how much sweetner is needed and add accordingly. Add the thickening agent and let it simmer for a while until it reaches the desired consistency.
If you prefer an extra "zip," pour on some more lemon juice after everything's plated.
4 servings
Nutritional Info based on using Sweetzfree (no carbs) and Thicken/Thin (also no carbs). If you'd like info on how to get either one of these great products, message me and I'll give you the lowdown.
Nutrition Facts
LC Faux Oriental Style Lemon Chicken
4 Servings
Amount Per Serving
Calories 379.9
Total Fat 14.5 g
Saturated Fat 8.1 g
Polyunsaturated Fat 1.1 g
Monounsaturated Fat 3.7 g
Cholesterol 167.4 mg
Potassium 701.1 mg
Total Carbohydrate 6.525 g
Dietary Fiber 2.225 g
NET CARBS: 4.3 per serving
Protein 55.6 g
Vitamin A 8.3 % Vitamin B-12 15.3 % Vitamin B-6 67.8 %
Vitamin C 36.8 % Vitamin D 2.0 % Vitamin E 2.9 %
Calcium 4.0 % Copper 8.9 % Folate 5.0 %
Iron 10.5 % Magnesium 18.5 % Manganese 6.5 %
Niacin 132.6 % Pantothenic Acid 20.3 % Phosphorus 48.2 %
Riboflavin 13.7 % Selenium 60.8 % Thiamin 12.9 %
Zinc 13.2 %
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