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Getting Started
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Chicken Fajitas While still reduced carb dieting, do not eat in a tortilla wrap. Serve on a plate.
Pour olive oil in skillet and heat pan. Add garlic. Add chicken strips and cook. Add peppers, and onions and cook till done. Serve with South Beach Tortillas
Cajun Chicken with Cauliflower
Sprinkle chicken with garlic powder; set aside. Combine tomatoes and remaining ingredients except cauliflower in a Dutch oven. Bring to a boil over medium-high heat; reduce heat and simmer for about 15 minutes. Add chicken, and return to a boil. Cover, reduce heat and simmer 30, minutes or until tender. Serve over steamed cauliflower.
Heat oil in a skillet. Add minced garlic and cook 3 minutes, stirring often. Add chicken breasts and brown. In a separate bowl, combine wine, soy sauce and mustard and mix well. Pour generously over chicken. Cover and cook until done. Or pour sauce in separate small bowls for dipping.
Pecan Chicken with Honey Mustard
Combine honey mustard and Splenda. Coat each chicken breast with honey mustard mixture. Smother with crushed pecans, bake at 350 for half hour.
Pound chicken with a meat mallet or slice the turkey cutlet into several thin layers. Fry 2-3 slices poultry in medium heat skillet, top with sauerkraut and cheese. Heat through, then roll and secure with toothpick. Serve with dressing.
Prepare each salad individually, mix salad greens, craisins, pecans and feta cheese. Add warm chicken and salad dressing
Combine seasonings and liquids into a marinade, Place chicken in a 9” square dish and pour marinade over chicken. Cover and refrigerate over night. Bake chicken in a 350 degree oven.
Heat oil in large skillet over medium heat. Add onions and garlic to warm skillet to cook for 2 minutes. Then add chicken. Saute chicken in oil for 4 minutes then turn over and sauté the other side, Add rosemary and cook for a couple more minutes.
Heat skillet until water sizzles when its dropped on to the pan. Add oil and swirl pan till the oil coats the bottom. Add chicken, and heat through, add frozen vegetables and fresh spinach, Add soy sauce to season. ,
Sweet and Sour Chicken Stir-Fry
Heat skillet until water sizzles when its dropped on to the pan. Add oil and swirl pan till the oil coats the bottom. Add chicken, and heat through, add frozen vegetables and fresh spinach, Add soy sauce to season.
Combine oil, garlic, lemon zest, lemon juice, salt & pepper in a small bow. Brush oil mixture over both sides of chicken. Cook on a grill pan or over the outside grill over Kingsford charcoal. Cook 8-10 minutes per side.
Pre-heat the oven to 250 degrees. Place chicken between 2 layers of saran wrap and pound. Spray skillet with PAM, heat pan till hot but not smoking, Add chicken and cook 2- minutes per side until no longer pink in the center. Transfer chicken to platter and place in warm oven. Add mushrooms, onions, water and salt to skillet. Cook until water is almost evaporated, Mix wine and cornstarch in a small bowl; add to skillet, heat till thickened, then pour over chicken.
Spray salad Spritzer on lettuce and sprinkle parmesan cheese over top. Wrap in turkey breast and secure with a toothpick if necessary.
Asian Style Chicken and Veggies
Mix the ingredients in a separate bowl(soy sauce, Splenda, ketchup, Cayenne, ginger[If it's too thick add water]) Stir fry the chicken, broccoli and green onion on medium(5) until the veggies are bright green. Pour in the mixture of soy sauce and mix it up. Make sure it coats everything. Put the lid back on and continue to check on it until chicken is cooked all the way through. Add the opt. Red pepper for some color. The pepper you HAVE to add in last, they cook a little fast. I love this. It can get a little "carb heavy" so make sure you measure!! - 5 carbs per serving
Italian Turkey Meatloaf Mini-Muffins
Measure all ingredients into bowl and mix well. Cover and place in fridge for 3 hours or overnight to allow flavors to blend. Preheat oven to 375. Spray muffin tin with non-stick spray and divide meat mixture into tin -- I find that 1 lb ground meat works out to 6 good size muffins (they're about 2 oz each when cooked). Bake until cooked through and slightly browned. Remove from oven and take meatloaf out of tin and allow to cool slightly. 1 serving is two muffins -- works out to 4 oz altogether.
Sprinkle the chicken with salt and pepper. Heat the olive oil and crushed red pepper flakes in a large frying pan over medium-high heat. Add the chicken and cook until golden brown, about 5 minutes per side. Stir in the garlic, olives, parsley, and capers. Add the wine. Bring to a boil. Reduce the heat to medium-low. Cover and simmer until the chicken is just cooked through, turning occasionally, about 10 minutes.
Mix the shredded and grated cheese in a bowl. Mix in the Italian seasoning. Coat your chicken breasts in the mix and bake 325 for about 20-30 min or until done (mine were frozen so it took longer). Heat the spaghetti sauce and put about 1-2 TBSP on each breast, Sprinkle a little LF mozzarella on top. Goes great with a tossed salad. Other Italian cheeses, like Romano, would work. Choose lower-fat varieties, and a lower- carb sauce like Hunt's No Sugar Added Italian Sauce (in a can).
Place cooked breasts in microwave safe bowl for 30 seconds until hot. Drizzle pizza sauce over chicken. Sprinkle with seasonings, salt and parmesan and enjoy.
Whisk lemon juice, fish sauce, sugar substitute, garlic and crushed red pepper in a small bowl until sugar substitute is dissolved. Set aside. 2. Preheat oven to 325°F. Wrap tortillas in foil and heat in oven for 10 to 15 minutes, until softened and heated through. Keep warm. 3. Combine lettuce, chicken, tomato, carrots, scallions and mint in a large bowl. Add 1/3 cup of the reserved dressing; toss to coat. 4. Set out chicken mixture, tortillas and remaining dressing for diners to assemble wraps at the table. Serve immediately. Tip: To warm tortillas in a microwave, stack between two damp paper towels; microwave on high for 30 to 60 seconds, or until heated through. Ingredient Note Fish sauce: A pungent, soy sauce-like condiment used throughout Southeast Asia, made from fermented, salted fish. Available in large supermarkets and in Asian markets.
Blend chicken and spices and shape into 4 oz patties. Fry in Pam
In medium sized bowl, combine ingredients thoroughly. Shape into patties and grill. On the Foreman grill, it's about 6-8 minutes, less time the longer the grill has been running.
Pound out the chicken a little to make the thickness more even, but it's not necessary. Place chicken in a large mixing bowl and pour oil over. With clean hands, spread oil to coat evenly. Place chicken on cutting board and sprinkle with salt, garlic powder, white pepper THEN coarse black pepper. Press black pepper firmly into chicken. Flip and repeat. Cook chicken over medium heat in nonstick skillet, or broil, for approximately 6 minutes on each side.
Grilled Rosemary Lemon Chicken
Place oil, lemon juice, and rosemary in a blender and process for 1 min. Place chicken in shallow baking dish and pour mixture over chicken; turn to coat. Sprinkle breasts evenly with salt and pepper. Cover with plastic wrap and marinate 1 hour at room temperature or overnight in the refrigerator. Heat grill pan to medium high heat, Grill chicken 4-5 min. per side, Discard marinade. Serve chicken warm with a lemon wedge
Spray pan with Olive or PAM. Place chicken breasts between 2 sheets of plastic wrap, pound to .5" thickness. Put chicken in a bowl, pour oil over and mix with your hands until evenly coated. Lay pounded chicken with "rough" side up, sprinkle with minced garlic (use more if desired), then green peppercorns, white pepper & salt. Press firmly into chicken and let sit for 5-10 minutes. Flip chicken, sprinkle with black pepper & garlic powder. Heat nonstick skillet to medium, place chicken rough side down and cook 3-4 minutes on each side. Turn when browned. Cook on reverse for 1-2 minutes, serve warm.
Spray small nonstick skillet with nonstick spray, add chicken cubes, garlic & onion and cook for 2 minutes, stirring occasionally. Add broth, mushrooms, pimento and broccoli, cover, cook for 2 more minutes or until broccoli is crisp tender. Remove chicken & veggies to a bowl with a slotted spoon. Add cream & parmesan cheese to skillet, stir quickly over high heat until thickened. Check for seasoning. Return chicken & veggies to sauce, stir to coat and serve! Serve this over a fresh spinach salad for a complete dinner!
In a medium skillet, heat the oil and garlic over medium heat. Sprinkle the chicken with the salt and pepper, then, add to the skillet and cook for 7-10 minutes. Add the white wine and cook for an additional 2 minutes. Remove the chicken to a platter. Sauté the tomatoes in a skillet until tender. Place the tomatoes over the chicken and cover with the pan drippings.
Set a gallon zip loc food storage bag in a large mixing bowl and place chicken in the bag. Add the wine, oil, vinegar, basil, oregano or tarragon, onion powder, and garlic. Close the bag to coat the chicken. Well. Marinate for 5-24 hours in the refrigerator, turning occasionally.
Cut zucchini and onion in ~1/2 " thick slices, drizzle with a bit olive oil and sprinkle with Italian seasoning. Cut up some low fat turkey kielbasa (about 1/2 to 3/4" thick slices) and spread everything on a baking sheet. Roast at 400F for about 20 to 30 minutes. Serve sprinkled with Parmesan cheese. If your carb count allows it, add some tomato sauce.
Place chicken and salad dressing in a Zip lock bag and place in the refrigerator to marinate for 20 minutes – 4 hours. Take skinless chicken breasts (sometimes thighs) and put on South Beach Italian dressing. Smear it around to coat the top. Then sprinkle parmesan cheese on top to coat the chicken. I bake it for about 45 minutes. The cheese absorbs the Italian dressing flavor and it browns on top like breading.
Roast Sticky Chicken
In small bowl, mix together all dry ingredients. Remove and discard giblets from chicken. Rinse chicken cavity and pat dry with paper towel. Rub each chicken inside and out with spice mix. Place 1 onion into the cavity of each chicken. Place chickens in a Zip-lock bag or double wrap with plastic wrap. Refrigerate overnight or at least 4 - 6 hrs. Preheat oven to 250 degrees. Place chickens in a roasting pan. Bake uncovered for 5 hrs, to a minimum internal temp of 180 degrees F. Let the chickens stand for 10 min. before carving.
Parmesan "Breaded" Chicken Strips
Cut chicken into strips. Take the yolk of one egg in a bowl with just a little water to thin it out, and beat it with a fork. Pour about 1/3-1/2 cup of Parmesan cheese into another bowl. Add pepper, about 1/2 tsp garlic salt, 1 tsp dried parsley, 1/4 tsp onion powder and mix it up. Now dip your chicken strips into the egg, then into the parmesan cheese and spray baking sheet with PAM. Put in oven for 15 minutes or so at 400. Then turn on the broiler and give them another 5 minutes. They get super crispy and good.
Turkey Breakfast Sausage Patties
Combine all ingredients. Refrigerate overnight to allow the meat to absorb the flavor of the spices. Form into small patties or small links: the thinner the patty the shorter the cooking time.
Turkey Italian Sausage Patties
Combine all ingredients. Refrigerate overnight to allow the meat to absorb the flavor of the spices. Form into small patties or small links: the thinner the patty the shorter the cooking time. Use to spice up Portabella pizza
Pour Barbecue sauce over chicken and bake
If using whole turkey, remove neck and giblets from turkey, reserve the neck bone. Rinse the inside of the turkey; pat dry with paper towels. Preheat oven to 425 degrees.
Zucchini replaces noodles in this lower-carb, lower-fat version. Get your lasagna pan out and place the vegetable down covering the bottom. Place the sauce you have just made onto the vegetable, and sprinkle lightly with parmesan and mozzarella, using enough to make the recipe work. Continue layering until finished. Bake for approximate 30 minutes (at 400 degrees) until browning has occurred on top. Let stand 5 minutes. Adjust seasonings to taste. Variations: Try 1 cup low-fat ricotta or cottage cheese and 1 egg white with 1/4 cup shredded Italian cheese and seasonings for the filling, with 1/4 cup shredded cheese on top. For fewer carbs, try egg white crepes, cut in strips as the noodles. Make extra to freeze for future lunches or dinners.
Quick “Pasta” and Spaghetti Sauce
Begin heating water in a large pasta pot with a liner basket. Make sure water level stays below the inner pan. When water is boiling, place the squash halves, cut sides down, in liner basket and put in pasta pot to steam for 8-10 minutes, until the squash is tender. Meanwhile, in a large skillet, heat 1 Tbs. of the oil. Add the crushed garlic cloves and onion and cook over medium high heat for 3 minutes until onion is translucent. Add ground meat and cook for 4-5 minutes until the meat browns. Reduce the heat; simmer gently for 10 minutes. Place the spaghetti squash in a serving bowl, and use a fork to pull the threads of squash from the shell. Place squash on plate and add pasta sauce to the top. Top with Parmesan cheese.
Turkey Sausage
Heat oil in large skillet, heat water for pasta. Sauté sausage, peppers and onion in skillet. Pour sauce over sausage and vegetables.
In a medium-sized saucepan, combine the all ingredients except spaghetti squash over medium-low heat and whisk until smooth and creamy, stirring constantly to prevent burning. Add the spaghetti squash strands to the sauce and stir until thoroughly mixed and heated through. Serve immediately.
Spaghetti Squash Chicken Alfredo
Sauté chicken pieces in butter until cooked, about 10 minutes.
Ginger Chicken with Snow Pea Salad
Bring medium saucepan of salted water to boil. Fill medium bowl with ice and water, Boil snow peas for 2 minutes, Combine 2 twp. Canola oil, 1 Tbs. of the soy sauce and ginger I a shallow bowl. drain and place in ice water for 1 minute to chill. Drain and pat dry. Add chicken and toss to coat. Heat remaining canola oil in a large skillet over medium high heat. Add chicken and cook until golden and no longer pink inside, 5 minutes per side. Transfer to a cutting board and slice. Combine peas, scallions, sesame oil and soy sauce in bowl; toss together. Serve pea salad with chicken.
Blue Cheese Dipping Sauce
1 Tbs. trans-fat free margarine Melt margarine in a medium saucepan. Whisk in pepper sauce and cook for 1-2 min. or until slightly thickened; set aside. Heat oil in a large nonstick skillet over medium high heat. Season chicken with salt and pepper, add to pan and cook, turning occasionally, until browned on all sides, about 6 minutes. Add margarine mixture to pan and gently toss chicken until well coated, 1 – 2 minutes. Remove chicken from pan and skewer each cube with a toothpick. Skewer 1 piece of celery at the base of each. Arrange on a platter and serve with dip.
1 large onion sliced into ½ inch thick rounds Heat oven to 400 degrees F. Combine onion slices in a single layers in a roasting pan. Rinse chicken under cold water and pat dr .with paper towels. Sprinkle the inside cavity with ¼ teaspoon of the salt and ¼ tsp black pepper. Place chicken on top of onion slices, tuck the wings under and tie the legs together. Combine remaining ½ tsp. salt, ½ tsp. pepper and paprika in a small bowl. Slide your hand under the skin to loosen the skin. Press skin back down. Rub the outside of the skin with 2 tsp. of oil. Dust lightly with remaining paprika mixture. Roast chicken for 30 minutes. Baste with remaining 1 tsp oil, the reduce oven temperature to 350 degrees. Continue to roast and baste every 30 minutes with accumulated pan juices, until meat thermometer reads 180 degrees F. when placed into the thickest part of the thigh, about 1 ½ hours. Allow the chicken to rest 15 minutes before serving hot with onions, if desired.
4 chicken breasts
Italian Turkey Meatloaf Mini-Muffins
Measure all ingredients into bowl and mix well. Cover meat mixture and place in fridge for 3 hours or overnight to allow flavors to blend. Preheat oven to 375. Spray muffin tin with non-stick spray and divide meat mixture into tin -- I find that 1 lb ground meat works out to 6 good size muffins (they're about 2 oz each when cooked). Bake until cooked through and slightly browned. Remove from oven and take individual meat loaves out of tin and allow to cool slightly. I use individual silicon muffin cups rather than a muffin tin. This allows me to make up a dozen portions and freeze for later meals.
2 oz. Chicken breast, cooked and cut into Place cooked breasts in microwave safe bowl for 30 sec. until hot. Drizzle pizza sauce over chicken. Sprinkle with seasonings, salt and parmesan and enjoy.
New Year's Favorite 1 16-oz can or jar of sauerkraut, rinsed Place sauerkraut in a pot. Add enough water to cover the sauerkraut. Add Splenda and Caraway seasoning. Heat through. Add turkey Kielbasa to pot. Serve over Cauliflower Faux mashed potatoes.
Cut raw chicken into strips or cubes. Heat oil in a large skillet over medium-high heat until hot. Sauté garlic, onion, and bell pepper, stirring often, for about 3 minutes. Salt and pepper to taste. Add chicken to pan, shake skillet every now and then to sear chicken on all sides, about 3 to 5 minutes. Add broth, tomatoes with their liquid, and okra. Stir to break up the okra, then cover, reduce heat, and simmer 8 minutes or until everything is heated through and slightly thickened. Add hot sauce and Creole or Cajun seasoning. If you want a thicker gumbo, turn off the heat, Add Thick N Thin to broth to make a more thick broth. If gumbo becomes too thick, thin to taste with additional chicken broth or hot water.
In a food processor, combine the tomatoes and it's juice with the basil and blend until almost smooth, Set aside. Heat oil in a large cast iron sauce pot over medium heat. Add the onions, garlic, mushrooms and saute about 12 minutes or until tender. Stir in the tomato puree, oregano, Fibersure and Splenda. Bring to a simmer over medium high heat. Decrease the heat to medium and continue simmering for about 10 minutes until the sauce thickens, stirring occasionally. Season with salt and pepper. This sauce can be used immediately or refrigerated for later use.
Brown ground turkey; drain. Add marinara sauce from recipe above and simmer. Peel eggplant. Slice lengthwise 1/4 inch thick. Salt the eggplant and lay sliced eggplant on grill pan. Cook till tender and grill marks appear on both sides. Mix together ricotta cheese and eggs till smooth. Spoon a small amount of marinara and sauce i the bottom of a 9x13 pan. Then add first layer eggplant, then add 1/2 ground turkey mixture. Add 1/2 of ricotta cheese, then the rest of the eggplant, ground turkey mixture and last (on top) remaining cheese. Bake at 350 degrees. Bake until cheese is golden brown, approximately 45 minutes. |
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Averaging from 4 to 8 pounds, the cylinder shaped spaghetti squash is generally available year-round with a peak season from early fall through winter. While a true spaghetti squash is pale ivory to pale yellow in color, in the early 1990's, an orange spaghetti squash, known as "Orangetti" was developed and this is what is frequently found in today's supermarkets. Higher in beta carotene, the orange variety is also bit sweeter than its paler counterpart, although both have a mild flavor that is easily enhanced by the food served with or on it. A dieter's dream, a four-ounce serving of spaghetti squash has only 37 calories. 