Tag: chicken

Chicken w/ Rosemary Cream Sauce

Posted in Attack Phase, Chicken, Consolidation Phase, Cruise Phase, Protein Veggie, Pure Protein, Stabilization PhaseTagged , , , , , , , , , , , , , Leave a comment

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/)

 

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Straciatella Soup

Posted in Chicken, Consolidation Phase, Cruise Phase, Protein Veggie, Stabilization PhaseTagged , , , , , , , , , 4 Comments

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

Posted in Chicken, Consolidation Phase, Cruise Phase, Protein Veggie, Stabilization Phase, UncategorizedTagged , , , , , , 4 Comments

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

Posted in Chicken, Consolidation Phase, Cruise Phase, Protein Veggie, Stabilization Phase, UncategorizedTagged , , , , , , , 8 Comments

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.

Chili-Lime Chicken

Posted in Attack Phase, Chicken, Consolidation Phase, Cruise Phase, Pure Protein, Stabilization Phase, UncategorizedTagged , , , , , , , , , , , Leave a comment
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/)

Japanese Sticky Chicken

Posted in Attack Phase, Chicken, Consolidation Phase, Cruise Phase, Pure Protein, Stabilization Phase, UncategorizedTagged , , , , , , , , , , , 8 Comments
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)

Sweet N Sour Chicken

Posted in Chicken, Consolidation Phase, Cruise Phase, Protein Veggie, Stabilization Phase, UncategorizedTagged , , , , , , , , , , , , , , , Leave a comment
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

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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

Posted in Attack Phase, Chicken, Consolidation Phase, Cruise Phase, Pure Protein, Stabilization Phase, UncategorizedTagged , , , , , , , , , , , , , Leave a comment
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

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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.