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.

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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/)

 

Corned Beef & Cabbage

This is an adapted corned beef and cabbage recipe I made with tri-tip. Enjoy!

Ingredients:

  • 1.5 lb tri-tip roast (fat trimmed)
  • 5 large wedges of cabbage
  • 1/2 large white onion quartered
  • 1 tbs pickling spice
  • 3 tbs kosher salt
  • 1/8 cup splenda brown sugar
  • 1 tsp minced garlic
  • 1 tsp black pepper

Directions:

Simply combine all ingredients in a crock pot and add water to barely cover the roast. Set the crock pot on low for 8 hours.

Chocolate Molten Lava Cake

Chocolate Molten Lava Cake

Ingredients:

  • 3 tbs unflavored protein powder
  • 2 tsp cocoa powder
  • 1 egg
  • 2 tbs splenda brown sugar
  • 1/4 tsp vanilla extract
  • 2 tbs oat bran
  • 1 tbs skim milk
  • 1 tsp baking powder
  • dash of salt
  • 1-2 tbs sugar-free chocolate sauce

Directions:

  1. Preheat oven 350 degrees F.
  2. Whisk all ingredients together and pour into a souffle cup.
  3. Bake for 15-18 minutes. (the outside rim should be cooked while the center remains very moist & melty)
  4. Pour sugar-free chocolate sauce over cake and serve while hot.

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.

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/)

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)

Swedish Meatballs

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As a Dukaneer, I have had my share of meatballs (and I’m sure you have, too!). After all, you can season them with just about anything, pop them in the oven and you have yourself a Dukan-friendly meal! But what makes the perfect meatball? I haven’t a clue but what I do know is that these Swedish Meatballs are melt-in-your mouth delicious! The meatballs themselves are tender and flavorful and the sauce is to die for. It may even give Ikea a run for their money 😉

Swedish Meatballs

Meatball Ingredients:

  • 1.5 lbs extra lean ground beef
  • 1 large egg, beaten
  • 1/3 cup milk
  • 1/2 cup low-fat parmesan cheese
  • 1/3 cup oat bran
  • 1 tsp garlic powder
  • 1 tsp pepper
  • 1/2 tsp oregano
  • 2 tbs dried parsley

Sauce Ingredients:

  • 1/3 cup fat free sour cream
  • 1 (14.5 oz) can fat free beef stock
  • 1/2 tsp garlic powder
  • salt & pepper to taste
  • 3 tbs cornstarch, dissolved in 3 tbs hot water

Directions:

  1. Preheat oven 350 degrees F.
  2. In a large bowl, mix all ingredients for the meatballs.
  3. Form 2-inch meatballs and place on baking dish. (tip: I found that meatballs come out more tender when I bake them in a muffin pan)
  4. Bake for about 18 minutes.
  5. In a medium pan, heat 2 seconds of cooking spray on medium heat.
  6. Add beef stock. Then, slowly whisk in cornstarch mixture. Bring to a boil.
  7. Turn heat to low and add sour cream, garlic powder, and salt and pepper to taste.
  8. Plate meatballs and top with creamy sauce.

(source: http://www.simplyrecipes.com/recipes/swedish_meatballs/http://www.food.com/recipe/kittencals-italian-melt-in-your-mouth-meatballs-69173)

Sirloin w/ Parmesan Cream Sauce

Sirloin w/ Parmesan Cream Sauce

Ingredients:

  • 2 lbs top sirloin
  • salt & pepper to taste
  • 2 cloves garlic, minced
  • 1/2 cup finely chopped onion
  • 1/2 cup fat free cream cheese
  • 1 cup fat free half & half
  • 1 cup low-fat Parmesan cheese
  • 1/8 teaspoon ground black pepper
  • 1 tbs chopped fresh parsley

Directions:

  1. Season steaks with salt, pepper, and any other desired steak seasoning.
  2. Grill for 2-4 per side or 4-7 in George Foreman Grill depending on how well you like your steak.
  3. Heat a medium pan with 2 seconds of cooking spray on medium heat.
  4. Add garlic and onions and saute for about 1 minute.
  5. Add cream cheese, half & half, and parmesan cheese. Stir over heat until cheese is melted and smooth.
  6. Add salt & pepper to taste and finish with parsley and remove from heat.

(source: http://kitchengirljo.blogspot.com/2009/03/giveaway-steak-with-shrimp-and-creamy.html)

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)