Chili-Lime Chicken

Chili-Lime Chicken

Ingredients:

  • 16 drumsticks, skin removed
  • salt & pepper
  • 1/2 cup lime juice
  • 3 tbs chili powder
  • 2 cloves garlic, minced
  • 1 packet splenda

Directions:

  1. Preheat oven 400 degrees F.
  2. Pat drumsticks dry and season with salt & pepper.
  3. Place drumsticks in a large baking dish.
  4. Mix remaining ingredients in a bowl and pour over chicken.
  5. Cover with foil and bake for 15 minutes.
  6. Remove foil and bake for another 35 minutes, basting drumsticks with juices often.
  7. Remove from oven and plate drumsticks. Top with rendered sauce and garnish with lime wedges.

(source: http://www.myrecipes.com/recipe/chili-lime-drumsticks-10000001909045/)

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Japanese Sticky Chicken

Japanese Sticky Chicken

Ingredients:

  • 8 drumsticks, skin removed
  • 1 cup water
  • 1/2 cup balsamic vinegar
  • 1/3 cup low-sodium soy sauce
  • 2.5 tbs splenda brown sugar
  • 4 garlic cloves, peeled
  • 1 tsp chili powder

Directions:

  1. Combine all ingredients in a large pan over high heat.
  2. Bring to a boil. Then, reduce to a simmer for 20 minutes, uncovered.
  3. Increase the heat while turning the chicken often until the sauce turns into a sticky glaze.
  4. Remove garlic cloves and serve.

(source: http://www.food.com/recipe/japanese-mums-chicken-68955)

Caramelized Onion Chicken

Caramelized Onion Chicken

Ingredients:

  • 4 chicken breast halves
  • 2 large onions, sliced
  • 4 cloves garlic, minced
  • 1/3 cup splenda brown sugar
  • 2 tbs white wine vinegar
  • salt and pepper to taste

Directions:

  1. Use cooking spray to grease a large baking dish.
  2. Place chicken in the dish and sprinkle with salt and pepper.
  3. Preheat oven at 425 degrees F.
  4. Heat pan on medium with cooking spray.
  5. Add garlic and onions and top with more cooking spray.
  6. Cook onions until soft. Then, add brown sugar, vinegar, and salt to taste.
  7. Cook for about 7 minutes and remove from heat.
  8. Place onions on top of chicken breasts and bake for 20 minutes.

(source: http://americanfood.about.com/od/meatsandpoultry/r/caronichic.htm)

BBQ Chicken Pizza

BBQ Chicken Pizza

Dukan Pizza Crust

Ingredients:

  • 1 egg white
  • 2 tbs oat bran
  • 2 tbs fat free cream cheese
  • 1 ts baking powder

Directions:

  1. Preheat oven at 375 degrees F.
  2. Whisk together egg white, oat bran, cream cheese, and baking powder.
  3. Heat pan to medium-low heat with cooking spray.
  4. Pour in mixture to form a 4-5 inch circle.
  5. Cook for about 3-4 minutes on each side or until browned and can be handled.
  6. Put crust in the oven directly on the rack.
  7. Bake for 10 minutes or until firm. Flipping after 5 minutes.

note: leave oven on once you remove the crust.

Pizza Toppings

Ingredients:

  • chicken breast half
  • 1-2 tbs BBQ sauce, any brand
  • 1 tbs chopped red onions
  • 1 tsp chopped cilantro
  • 2 tbs low-fat/fat free cheese (I used a blend of cheddar, mozzarella, & parmesan)
  • salt & pepper to taste

Directions:

  1. Lightly season chicken breast with salt and pepper and cut into 1 inch cubes.
  2. Cook chicken in pan until browned and cooked through.
  3. Top pizza crust with cheese, onions, and chicken.
  4. Place on a baking sheet and bake for 5 minutes at 375 degrees F.
  5. Remove pizza from oven and top with cilantro and BBQ sauce as desired.

Sweet N Sour Chicken

Sweet N Sour Chicken

Ingredients:

  • 2 chicken breasts, cubed
  • 1/2 onion, chopped
  • 1 red bell pepper, chopped
  • 1 green bell pepper, chopped
  • 2 cloves garlic
  • 1 (15 oz) can tomato sauce
  • 2 tbs splenda brown sugar
  • 4 tbs red wine vinegar

Directions:

  1. Heat a skillet on medium heat with cooking spray.
  2. Cook chicken until cook through and brown.
  3. While chicken is cooking, cook minced garlic with cooking spray in a separate pan until fragrant.
  4. Add bell peppers and onions and cook until slightly tender.
  5. Stir in tomato sauce, brown sugar, and red wine vinegar.
  6. Once chicken is done, add chicken to sauce and cook for another minute.

 

(source: http://dukanitout.com/sweet-and-sour-roasted-tofu/)

Baked Southwest Chicken

Baked Southwest Chicken

Ingredients:

  • 4 chicken breast halves
  • 3/4 cup salsa
  • 1/4 cup reduced fat parmesan cheese

Directions:

  1. Preheat oven 350 degrees F.
  2. Lay chicken breasts in a greased baking dish, top with salsa, and sprinkle with cheese.
  3. Cover dish and bake for 30 minutes. Remove cover and bake for an additional 10 minutes.

 

(source: http://www.3fatchicks.com/diet-recipes/salsa-chicken/)

Sweet Bacon-Wrapped Chicken Skewers

Brown Sugar Bacon-Wrapped Chicken

Ingredients:

  • 1 large chicken breast, cut into 1.5 inch cubes
  • 10 strips of lean, center-cut bacon (6% fat or less)
  • 1/3 cup splenda brown sugar
  • 1 tbs chili powder

Directions:

  1. Preheat oven 350 degrees F.
  2. Combine and mix brown sugar and chili powder in a bowl.
  3. Wrap each chicken cube in a half slice of bacon.
  4. Place about 5 bacon-wrapped chicken cubes on a skewer and coat with brown sugar mix.
  5. Bake for 30-35 minutes.

(source: http://www.foodnetwork.com/recipes/paula-deen/sweet-chicken-bacon-wraps-recipe/index.html)

Prosciutto Chicken Rolls

Prosciutto Chicken Rolls
Ingredients:
  • 2 chicken breasts
  • 8 slices prosciutto
  • 3 wedges low-fat laughing cow cheese (any flavor)

Directions:

  1. Preheat oven at 400 degrees F.
  2. Filet each breast through the center to create two thin breasts. Then, cut eat of those breasts in half.
  3. Spread cheese on top of each breast and roll.
  4. Then, wrap one slice of prosciutto around each chicken roll and hold with 1-2 toothpicks.
  5. Bake for 30 minutes.

 

Cheesy Chicken Enchiladas

Boy, am I on a Mexican food roll or what?!

I’ve made this recipe a few times before but with wheat tortillas. Obviously on the Dukan Diet, whether it’s wheat or it’s white, it ain’t right! Fortunately, now that I’ve found a Dukan-friendly tortilla recipe, I can prepare this recipe Dukan-style!

Cheesy Chicken Enchiladas

First, make the Homemade Dukan Tortillas recipe found here. (note: do not overcook tortillas as you want them to be on the softer side, not crispy)

Ingredients:

  • 4 Homemade Dukan Tortillas
  • 1 medium onion, chopped
  • 1 large chicken breast
  • 1/2 cup fat free shredded cheddar cheese
  • 1/2 cup picante sauce
  • 3/4 cup green chile sauce
  • 3 tbs fat free cream cheese
  • 1/2 tsp chili powder
  • salt & pepper to taste

Directions:

  1. Preheat oven 350 degrees.
  2. Lightly season chicken breast with salt and pepper and cook through in a skillet with cooking spray.
  3. Remove and shred chicken. Set aside.
  4. In the same skillet, brown chopped onions with cooking spray on medium heat until tender.
  5. Add chicken back into the skillet along with cream cheese, chili powder, 1/4 cup cheddar cheese, and picante sauce.
  6. Cook for about 3 minutes until the cheese is melted.
  7. Place the tortillas in the microwave for about 1 minute.
  8. Spray a baking dish with cooking spray.
  9. Stuff tortillas with chicken mixture, roll and place in the baking dish.
  10. Pour green chile sauce over enchiladas and top with remaining cheddar cheese.
  11. Bake for 15 minutes.

 

(source: http://www.3fatchicks.com/diet-recipes/cheesy-chicken-enchiladas/)

BLT Egg Salad

BLT Egg Salad

Ingredients:

  • 12 extra large eggs
  • 3 medium tomatoes, diced
  • 1 cup chopped iceberg lettuce
  • 12 strips lean center-cut bacon (6% fat or less)
  • 1/4 cup low fat mayo
  • 1/8 cup fat free sour cream
  • salt & pepper

Directions:

  1. Boil eggs for 20 minutes.
  2. Meanwhile, cook bacon until crisp and crumble. Set aside.
  3. Remove eggs from water and rinse in cold water for 15 minutes.
  4. Peel eggs and cut each egg in half and remove egg yolks. Toss yolks.
  5. Cut each egg-white half into 6 cubes.
  6. Place eggs in refrigerator to cool for 5 minutes.
  7. In a large mixing bowl, combine eggs-whites, bacon (reserve a small handful for garnish), mayo, sour cream, and salt & pepper to taste.
  8. Add tomatoes and lettuce and lightly toss. Serve and garnish with remaining bacon.

(source: http://www.foodnetwork.com/recipes/blt-pasta-salad-recipe/index.html)