3 Chicken Recipes: Chicken Balsamic Vinegar Sauce, Chicken Francaise, Mustard Chicken

Chicken Balsamic Vinegar Sauce

Ingredients:

12 oz. chicken breasts

2 tbsp. butter

1 tbsp. olive oil

1 tbsp. chopped onions

4 tbsp. balsamic vinegar

1 1/2 cup chicken broth

1/2 pkg. frozen spinach, drained

5 sun dried tomatoes, sliced

1 small tomato, chopped

Instructions:

1. Saute chicken in 1 tbsp butter and 1 tbsp oliveoil.

2. Sprinkle with salt and pepper. Remove when done.

3. Saute onions few minutes. Add vinegar and bring to boil.

4. Boil 3 minutes, or til reduced to a glaze, stirring.

5. Add broth and boil til reduced to 1/2 cup.

6. Add spinach and dried tomatoes.

7. Remove pan from heat, whisk in 1 tbsp butter.

8. Serve over chicken, and top with chopped tomato.

(Serves 3, 16 Carbs, 6 Fiber (10 net carbs), 454 Cal, 22 Fat, 49 Protein)

Chicken Francaise

Ingredients:

1 egg

1/4 cup grated parmesan

2 tbsp. butter

1 tbsp. lemon juice

12 oz. chicken breasts, pounded thin

cream (optional)

Instructions:

1. Melt butter in pan.

2. Beat egg in bowl and add cheese til consistency of thick batter like cornmeal muffin mix.

3. Add splash lemon juice.

4. Thickly coat chicken breasts with batter and drop into sizzling hot melted butter. May need to add more butter.

5. When done, remove from skillet.

6. Can add a little cream, or broth and/or lemon juice to deglaze the pan and make a little gravy.

(Serves 2, 1 carb, 0 fiber, 369 cal, 19 fat, 46 protein)

Mustard Chicken

Ingredients:

12 oz. boneless, skinless chicken breasts

3 tbsp. butter, melted

2 tsp. dijon mustard

2/3 cup crushed pork rinds

2 tbsp. grated parmesan

1 1/2 tsp soy flour

2 tbsp. butter

shake or two of: garlic powder, thyme

sage, cinnamon, paprika, pepper

Instructions:

1. Preheat oven 350.

2. Melt 3 T butter and mix with mustard, garlic and all spices.

3. Mix crushed pork rinds, parmesan and soy flour and place in shallow dish.

4. Cut each breasts in half lengthwise.

5. Coat chicken well with mustard mixture, then roll in rind mixture.

6. Place in shallow baking dish, dot with butter, and bake covered about 30 minutes, then uncover and bake additional 15 minutes.

(Serves 2 @ 1 carb, 0 fiber, 529 cal, 36 fat, 48 protein)

Comments

3 Quiche Recipes: Bacon and Leek Quiche, Quiche with Flaked Ham and Swiss Cheese, Elegant Seafood Quiche

Bacon and Leek Quiche Ingredients: 1 bunch fresh spinach, well rinsed and trimmed 1 tsp olive oil 2 lbs. leeks, quartered, washed, and finely chopped 2 oz. bacon, trimmed of fat and finely minced 1 egg, lightly beaten 1/2 cup skim milk (use heavy cream) 1 tsp Dijon mustard 2 oz. low-fat goat cheese 1/3 cup Parmesan shards 2 tsp. unsalted butter Salt and freshly ground pepper Instructions: Preheat the oven to 375 ◦F. Lightly spray or wipe a 9-inch pie plate with olive oil. Place the spinach leaves in a vegetable steamer over low heat and steam until just wilted, about 1 minute. Line the pie plate with the spinach leaves. Season with salt and freshly ground pepper to taste. Heat the oil in a saucepan. Add the leek, cover, and sweat for 5 minutes. Whisk the bacon, egg, skim milk, mustard, and goat cheese, and add the leek. Pour the mixture carefully over the spinach, top with the Parmesan, and dot with the butter. Bake for ...

3 Soup Recipes: Turkey Meatball Soup, Clam Chowder, Italian Chicken Soup

Turkey Meatball Soup Ingredients: 1 lb. ground turkey 1 clove garlic, minced ½ cup parmesan cheese 2 eggs 3 cup spinach, finely chopped 1 cup diced tomatoes 1 cup Italian seasoned chicken broth Instructions: Mix the ground turkey with minced garlic, parmesan cheese, eggs and finely chopped spinach. Shape them to look like meatballs. Brown them and add tomatoes and Italian seasoned chicken broth. Add water whatever seems right. Add fresh 2 cups fresh spinach leaves and let them wilt. Sprinkle more parmesan cheese on top. It’s about 31 pro, 25 fat, 14 carbs and 4 fiber Clam Chowder Instructions: 1 stick butter 1 small onion, chopped 4 stalks celery, chopped 1 pint heavy cream 2 cans (16 oz. each) whole baby clams 1 cup clam broth 1/2 cup chicken broth (optional) 4 tablespoons thyme 4 tablespoons arrowroot 2 small tomatoes, chopped (optional) 8 spears asparagus, cut into 1/8ths Salt and pepper, to taste...

3 Beef Recipes: Asian Crockpot Steak, Ethiopian Beef and Peppers, Pineapple Beef Stir Fry

ASIAN CROCKPOT STEAK You will need: 1/2 tbsp. olive oil 1 lb. beef round, cut into stir fry strips 1/4 cup onion, chopped 1 garlic clove, minced 1 cup of bok choy, sliced or shredded 1 1/2 cups beef broth 1/4 cup soy sauce 1/2 t ground ginger 1 1/2 tbsp. not/Starch (or guar gum - thickener) 2 cups broccoli, cooked You have to: Sautee meat in oil. Put in the crockpot. Add other ingredients (except thickener and broccoli) . Cover and cook on low for 10 hours. Pour meat and sauce into pot, bring to a boil and add thickener. Stir in cooked broccoli and serve. Serves 3 @ 8 carb, 3 fiber, (NET 5 carbs), 17 fat, 36 protein, 329 cal ETHIOPIAN BEEF & PEPPERS You will need: 1/2 small can green chilies 2 cloves garlic, chopped 1/2 tsp EA: cardamom, turmeric, cinnamon, cloves, Old Bay 3/4 cup red wine 1 lb. beef, cut into 1/2" strips (sirloin, chuck, etc.) 1/2 cup onion, chopped 1 red or green pepper, cut in strip...

Three Recipes

Search This Blog