I have some issues with chicken. I hate prepping it and I hate even more to cook it. I’m always so paranoid of undercooking it that I end up overcooking it. Either that or I cut it open several times during the cooking process to check if it’s done. Yes, amateur cook is I.
I eat it because I know its health benefits but rarely ever order it when I go out. To be perfectly honest, I think chicken is plain and boring. So, when I find an easy chicken recipe that tastes good, it’s like finding a four leaf clover. Below is one of those recipes. It is semi-homemade so the prepping and cooking process is quick. Also, I find that cutting the chicken into strips, seasoning it, then cooking it seals in the juices much better than cooking a whole chicken breast.
1 lb chicken breast
1 packet chicken fajita seasoning
1/2 white onion, sliced
8 oz roasted red peppers (from the jar)
1/2 tbs minced garlic
Slice chicken breasts into 1-inch strips and place in a bowl.
Spray the chicken with cooking spray for one second and add the fajita seasoning (leave 1-2 tablespoons of seasoning for the vegetables). Use your hands to rub the seasoning into the chicken.
Preheat a pan over medium heat or indoor grill at 350º with cooking spray.
Place the chicken strips on the cooking surface and cook for about 2 minutes on each side. Set the chicken to the side.
Preheat a pan over medium heat with cooking spray. Add garlic and saute until fragrant.
Add onions and 1/2 of the remaining seasoning and cook until they begin to soften. Stir in roasted red peppers and the rest of the seasoning and cook for 1 minute.
I left my vegetables separate from the chicken but you can add the chicken into the pan with the vegetables to combine and reheat the chicken. You can also use fresh bell peppers instead of the canned. Of course, you would have to cook fresh bell peppers for a bit longer. Omit the vegetables for attack phase or pure protein days.
If you want to add some oat bran to the meal, consider eating this dish with some oat bran tortillas. Recipe here.
Season both sides of chicken breasts with salt and pepper.
Add chicken to pan and cook for 3 minutes per side.
Add green onions, wine, and rosemary and cook for 30 seconds.
Add chicken broth and cook for 2 minutes.
Stir in half and half and cook for 2 minutes.
Note: This is a thin, light cream sauce. If you prefer your sauce thicker, dissolve a tsp or two of cornstarch in hot water and add it to the sauce. Heat it to the simmer and take it off the stove to thicken.
Quite a while ago I posted a Gingerbread Biscotti and Chocolate Chip Dip recipe inspired by Chocolate Covered Katie. The dip is a deeelicious, protein-filled dessert made from cream cheese and, surprisingly, tofu! Well, this time around, I made a small additional tweak to the recipe and made a cinnamon roll inspired pudding. YUM. I make enough to refrigerate and have it as a treat for several days to come!
3/4 tsp vanilla extract
1/2 cup soft tofu
1/2 cup fat free cream cheese
3 packets of splenda
1 tbs splenda brown sugar
1/2 tsp ground cinnamon
Blend all ingredients together in a food processor or blender until smooth.
Refrigerate for a few hours for a nice thick consistency.
As someone who’s Vietnamese, naturally I LOVE Vietnamese food. Unfortunately, since most Vietnamese dishes contain fish sauce (a very potent, salty sauce), Bob tends to not like it so much. Many non-Vietnamese people probably feel the same way. Even so, there are a few dishes that many people, regardless of their cultural background, seem to gravitate towards. One dish is called Pho, a noodle soup with a base made from cooking bone marrow, onions, and ginger. It takes many many hours to get the right flavors for the broth and is served with rice noodles and thinly sliced beef or chicken. Another dish you may have heard of is called Banh Mi. A French-influenced sandwich stuffed with a variety of meats and usually includes an asian mayo, soy sauce, and pickled carrots and daikon. Finally, there is the ever-so-popular Bo Luc Lac or “Shaking Beef.” A dish made with tender, cubed steak and usually served with rice and a vinaigrette salad.
My mom is an EXCEPTIONAL Vietnamese cook. Really, I’m not just saying that because I’m her daughter 🙂 Needless to say, I will never cook at her level by any means. She wakes up in the wee hours of the morning to make the perfect Pho broth and is constantly being praised left and right for her cooking. Well, I won’t be waking up at the break of dawn to cook any time soon but what I can do is make a Dukan-friendly version of this dish: Bo Luc Lac. Do NOT be afraid of the fish sauce, it really gives the dish a great flavor! In fact, one of the winners of Top Chef was a Vietnamese chef that was known to put fish sauce in ALL of his culinary creations!
2 lbs lean steak, cut into 1 inch cubes
5 cloves garlic, minced
1 tbs splenda brown sugar
1 tbs oyster sauce
1 tbs low-sodium soy sauce
1 tbs fish sauce
1/2 onion, sliced
Combine all ingredients in a bowl. Refrigerate for 1 hour to allow steak to marinate.
Heat a wok/large pan on high heat with cooking spray.
Cook steak/onions in batches to avoid overcrowding the meat. Brown on all sides. (note: you want to cook the meat fast to get the nice brown color while keeping the meat tender)
Optional: Serve with some fresh, sliced cucumbers.