Creamy Chicken with Toasted Parmesan

Ingredients:

  • 2 chicken breasts, cut into 1 1/2 inch cubes
  • 6 oz plain Greek yogurt
  • 1/2 tsp garlic salt
  • 1/2 tsp onion powder
  • 1 tsp Italian seasoning
  • 4 tbs parmesan
  • dash of black pepper & chili powder

Directions:

  1. Preheat oven 375 degrees.
  2. Mix chicken breast, Greek yogurt, garlic salt, onion powder, Italian seasoning, and 2 tbs parmesan in a bowl.
  3. Pour the chicken into a oven-safe dish and bake for 35 minutes.
  4. While the chicken bakes, combine remaining parmesan, black pepper, and chili powder in a small bowl.
  5. Lay parchment paper on a baking sheet and spoon the parmesan mix into 2 mounds onto the parchment paper.
  6. Use the back of the spoon to flatten the mounds. Add the parmesan to the oven during the last 5-8 minutes of the chicken’s baking time until the parmesan is golden brown.
  7. Plate the chicken and crumble the parmesan on top.

 

 

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Chicken Fajita Strips

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.

Ingredients:

  • 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
  • cooking spray

Directions:

  1. Slice chicken breasts into 1-inch strips and place in a bowl.
  2. 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.
  3. Preheat a pan over medium heat or indoor grill at 350º with cooking spray.
  4. Place the chicken strips on the cooking surface and cook for about 2 minutes on each side. Set the chicken to the side.
  5. Preheat a pan over medium heat with cooking spray. Add garlic and saute until fragrant.
  6. 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.

Chicken w/ Rosemary Cream Sauce

Ingredients:

  • 4 chicken breast halves
  • 1/2 cup fat free chicken broth
  • 1/2 cup chopped green onions
  • 1/4 cup white wine
  • 1 tsp fresh rosemary – minced
  • 1/2 cup fat free half and half
  • salt and pepper
  • cooking spray

Directions:

  1. Heat pan over medium heat with cooking spray.
  2. Season both sides of chicken breasts with salt and pepper.
  3. Add chicken to pan and cook for 3 minutes per side.
  4. Add green onions, wine, and rosemary and cook for 30 seconds.
  5. Add chicken broth and cook for 2 minutes.
  6. 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.

 

(Source: http://www.myrecipes.com/recipe/chicken-with-rosemary-sauce-10000000491533/)

 

Shredded Chicken Lettuce Wraps

Ingredients:

  • 3 chicken breasts
  • 16 oz chunky salsa
  • 3-5 tbs fat free cream cheese
  • Iceberg lettuce

Directions:

  1. Combine chicken and salsa in a crock pot.
  2. Cook on low for 8 hours.
  3. Strain out half of the juices. Use forks to shred chicken.
  4. Mix in 3-5 tbs of cream cheese depending on how thick you like the sauce.
  5. Serve with iceberg lettuce wedges.

Straciatella Soup

There’s a restaurant I frequent in Huntington Beach, CA called Mangia Mangia (which I now can translate to Eat Eat thanks to my free Italian lessons from Duolingo.com). I always have the most perfect Italian meals there. Fresh garlic bread, fried calamari, and a gorgeous risotto with scallops and asparagus in a cream sauce drizzled with truffle oil. Needless to say, these meals are not Dukan friendly. I realized today, however, that one part of the meal IS completely dukan friendly and that is the soup that comes with my entree: the straciatella soup. Straciatella is an Italian soup made with eggs, cheese, herbs, and spinach. It’s simple and delicious! So, I made it earlier tonight as a precursor to my steak dinner. It was so easy to make and really resembled the restaurant’s version. I hope you like it too!

Ingredients:

  • 6 cups fat free, low sodium chicken broth
  • 2 large eggs
  • 2 tbs low fat grated parmesan cheese
  • 1 cup tightly pressed fresh spinach
  • 1 tbs dried parsley
  • 1 tbs dried basil
  • salt & pepper

Directions:

  1. Heat the chicken broth on medium-high heat.
  2. Meanwhile, combine and whisk together eggs, cheese, parsley, and basil.
  3. Once the broth begins to simmer, reduce to medium-low heat and slowly drizzle in egg mixture while stirring the broth with a fork for one minute.
  4. Add spinach and season with salt and pepper to taste.

 

 

Rosemary Chicken & Roasted Vegetables

Ingredients:

  • 4 chicken breast halves
  • 2 red potatoes, cut into cubes
  • 1/2 medium onion, chopped
  • 1 zucchini, cut into cubes
  • 2 cloves garlic, minced
  • mix together a few dashes of: salt, pepper, rosemary, garlic powder, and onion powder.

Directions:

  1. Preheat oven 350 degrees F.
  2. Lightly sprinkle dry seasoning mix on both sides of chicken breasts.
  3. Heat pan on medium-high heat with cooking spray.
  4. Brown chicken breasts on both sides (do not cook through).
  5. Meanwhile, place vegetables in a medium baking dish with dry seasoning mix and 1 second of cooking spray and toss together.
  6. Remove chicken from pan and place chicken on top of vegetables.
  7. Bake for 35-45 minutes.

Note: For a CRUISE-FRIENDLY version of this dish, replace red potatoes with another vegetable such as broccoli or bell peppers.

Jalapeño Cheese Chicken

Ingredients:

  • 4 chicken breast halves
  • 3 oz fat free cream cheese
  • 3 tbs fat free cheddar/mozzarella cheese
  • 2 jalapeños, cleaned & minced
  • salt & pepper

Directions:

  1. Preheat oven 375 degrees F.
  2. Place plastic wrap over chicken breasts and flatten with a mallet.
  3. Season chicken with salt & pepper on one side and flip over.
  4. Mix together cheeses and minced jalapeños.
  5. Spread jalapeno cheese mixture onto chicken breasts.
  6. Roll chicken and hold together with a toothpick.
  7. Spray cooking spray on baking sheet, place chicken, and top with more spray.
  8. Bake for 30 minutes.

Smoked Turkey Jambalaya

Ingredients:

  • 14 oz lean smoked turkey sausage, sliced
  • 3/4 cup chopped onion
  • 3/4 cup chopped celery
  • 3/4 cup chopped green bell peppers
  • 2 tbs minced garlic
  • 1/2 cup diced tomatoes
  • 3 bay leaves
  • 1 tsp worcestershire sauce
  • 1 tsp hot sauce
  • 5 cups fat free chicken broth
  • 3/4 cup brown rice
  • Combine a dash of each of the following spices: paprika, black pepper, chili powder, onion powder, garlic powder, oregano, & thyme.

Directions:

  1. Heat a large sauce pan on medium heat with cooking spray and brown onions, celery, and bell peppers for 3 minutes.
  2. Add tomatoes, garlic, bay leaves, worcestershire sauce, and hot sauce.
  3. Stir in rice and slowly add chicken broth.
  4. Cover and cook for 20 minutes. Stir occasionally.
  5. In a separate pan, spray with cooking spray and brown sausage. Set aside.
  6. Remove cover and cook until rice is tender (about 15 minutes).
  7. Mix in sausage and spice-mix and cook for an additional few minutes.

For a CRUISE PHASE FRIENDLY dish — omit brown rice, increase diced tomatoes to 1 cup, decrease chicken broth to 2.5 cups, and cook uncovered for a total of 15 minutes before moving to step 7.

 

(source: http://www.foodnetwork.com/recipes/emeril-lagasse/cajun-jambalaya-recipe2/index.html)

Chicken Carnitas

Chicken Carnitas

Ingredients:

  • 6 chicken leg quarters, skin removed
  • 9 garlic cloves, minced
  • 1 tsp chili powder
  • 1/2 tsp salt
  • 1 tsp oregano
  • 1/4 lime
  • 1/2 tsp garlic powder
  • 1/2 tsp onion powder
  • 1/2 tsp lemon pepper
  • 1/4 tsp pepper

Directions:

  1. Preheat oven 425 degrees F.
  2. Spray a large baking dish with cooking spray.
  3. Place chicken legs in dish and top with more cooking spray.
  4. Combine chili powder, salt, oregano, and 2/3 of minced garlic.
  5. Rub mixture on chicken and bake for 45 minutes.
  6. Remove chicken from oven.
  7. Use 2 forks to remove chicken meat from bone within the same baking dish and shred.
  8. Mix chicken meat with juices from the baking dish.
  9. Preheat medium pan on medium heat with cooking spray.
  10. Add remainder of garlic and cook until fragrant.
  11. Add chicken meat along with garlic powder, onion powder, lemon pepper, pepper, and 2-3 squeezes of lime juice.
  12. Cook chicken until it’s nice and brown and a bit crisp.
  13. Optional: serve on some Homemade Dukan Tortillas.

Dukan California Rolls

My favorite food in the world is sushi. I love rice, I love seaweed, and I loooove seafood! Even for those of you who aren’t so fond of the raw stuff, I think we can agree on the deliciosity of one roll: the California Roll. Normally made with imitation crab meat, avocado, rice, and cucumber, it is the simplicity in this dish that makes it so great. In fact, many specialty rolls are based around the California Roll.

The California Roll is especially good for me because..drum roll please..I am allergic to crustaceans! 😦 Yes, the reaction hit me about 2 years ago. Apparently, it is very common to develop a reaction to seafood as an adult. Lucky for me, I am not allergic to fish or mollusks, just crustaceans. This includes lobster, shrimp, crab, crawfish, etc. All things that I once ate in abundance! So, if you’ve ever wondered why I rarely post seafood recipes, that’s why.

With that said, here it is Dukaners.. a low-carb sushi recipe that will hopefully hit your Japanese food craving.

Dukan California Rolls

Ingredients:

  • 3 large egg-whites, whisked
  • 1/4 cup cucumber, julienned
  • 1/2 cup imitation crab meat, finely chopped
  • 1.5 tbs low-fat mayo
  • 1.5 medium sheets of roasted seaweed
  • 3 tbs low-sodium soy sauce

Directions:

  1. In a small pan, heat cooking spray on medium heat.
  2. Pour in egg-whites and allow it to take the round shape of the pan.
  3. Cook until both sides are browned. Remove and cut egg whites into squares (1/2 inch by 1.5 inch).
  4. Combine mayo with imitation crab meat and mix.
  5. Cut seaweed sheets into 1.5-2 inch wide strips.
  6. Place 1-2 tbs of crab meat in one section of each seaweed strip, then cucumber, & 2-3 squares of egg-whites. (see picture)
  7. Carefully roll the seaweed and use a toothpick to hold the roll together.
  8. Serve rolls with low-sodium soy sauce.