Recipes

  • CHICKEN RECIPES

  • CHICKEN CUTLETS
    Chicken breast (3-½ oz/100 grams)
    1melba toast ground into crumbs
    ½ cup fat free chicken broth
    ¼ tsp. garlic powder
    ¼ tsp. paprika
    ¼ tsp. poultry seasoning
    ¼ tsp. cayenne (some like it hot!!)
    Salt and pepper to taste.
    –Combine Melba crumbs, garlic powder, paprika, poultry seasoning, cayenne, salt and pepper. Put in a Ziploc bag and add chicken to fully coat with seasonings and crumbs. Add half of the broth to a frying pan along with coated chicken, cook about 3-4 min each side.  Keep adding more broth as it cooks off.
  • MOO SHU CHICKEN
    Chicken breast cut into thin strips (3-½ oz/100 grams)
    Green cabbage sliced thin
    Green onions chopped
    Braggs Amino Acid
    Chicken Broth
    –Wilt cabbage and onion in a little chicken broth.  Add chicken that has been sprayed with Braggs.   Sauté’ till chicken is cooked.  Add Braggs to taste, BUT be careful…very salty if you add too much.
  • CURRIED CHICKEN
    Cooked chicken breast (3-½ oz/100 grams)
    ¼ cup Greek nonfat yogurt
    ¼ tsp. minced onion
    1 stalk celery minced
    ¼ tsp. curry powder or to taste
    ¼ tsp. mustard
    –Combine above ingredients and serve on a bed of greens
    Can substitute Shrimp or Fish for Chicken
  •  ITALIAN CHICKEN OR STEAK
    Chicken (or Steak) (3-½ oz/100 grams)
    Diced tomato
    2-3 minced garlic
    1 tsp. oregano
    1 tsp. basil (fresh is best)
    Dash of dried red pepper flakes
    Dash of liquid smoke
    –Preheat oven to 350.  Sear Chicken each side for a minute or two in a frying pan until just browned.  Place ½ of the diced tomato in casserole dish. Add meat on top of the tomatoes and top with garlic. Combine the rest of the tomatoes and herbs and spices, place on top of meat.  Cover tightly.  Bake 45-60 min.
  • FRIED CHICKEN STRIPS
    Chicken breast sliced into 3 strips (3-½ oz/100 grams)
    1Tbsp. Milk
    1 Melba toast
    Salt, pepper, paprika, red pepper, garlic powder to taste
    –Preheat oven to 350.  In small bowl combine milk and any seasonings you prefer.  Grind up Melba to powder and set aside is separate bowl.  Add Chicken to milk/seasoning mixture and coat well. Then place chicken in Melba powder and coat both sides of chicken.  Bake for 30-40 min. turning over halfway through.  Broil last 5 min. 2-3 min each side.
    ** This recipe includes one of your servings of melba toast as well as your  1Tbsp. of milk.
  • ROSEMARY LEMON CHICKEN
    Chicken (3-½ oz/100 grams)
    ½ lemon
    Lemon zest to taste
    ½ tsp. rosemary (fresh is best)
    1-2 cloves of garlic minced
    Salt and pepper
    –Combine all ingredients in a bowl and toss in chicken. Place in a non-stick skillet and cook for 5 min or until juices run clear.
  • GREEK CHICKEN
    Chicken (3-½ oz/100 grams)
    ¼ tsp. oregano
    ¼ tsp. dried minced onion
    3-5 cloves of garlic (left whole)
    ½ juice of lemon
    Salt and pepper to taste
    –Preheat oven to 350. Place all ingredients in a covered casserole dish.  Cook for 30-45min or until chicken is no longer pink.
  • BLACKENED CHICKEN, SHRIMP OR STEAK RUB
    Meat (3-½ oz/100 grams)
    1 tsp. paprika
    ½ tsp. onion powder
    ½ tsp. garlic powder
    ¼ tsp. oregano
    ¼ tsp. thyme
    ¼ tsp. ground red pepper flakes
    Salt and pepper to taste
    –Combine all spices and use as a rub on meat.  Grill and serve over mixed greens or spinach
  • CHICKEN, LEAN GROUND BEEF OR STEAK CABBAGE ROLLS
    Chicken breast cooked and chopped (3-½ oz/100 grams)
    2-3 Steamed cabbage leaves
    Onions, salt
    Garlic powder
    Dash of liquid smoke
    –Wrap in big cabbage leaves.
  • SHRIMP OR CHICKEN CURRY
    Shrimp or Chicken (3-½ oz/100 grams)
    Chopped onion
    3-4 garlic cloves minced
    1/8 cup water or fat free chicken broth
    ½ tsp. curry powder
    ¼ tsp. cumin
    Salt and pepper to taste
    –Cook onion and garlic until translucent.  Add Shrimp or Chicken seasonings and water. 
  • TASTY CHICKEN TACOS
    Ground chicken sautéd (3-½ oz/100 grams) 
    1 tsp. cumin
    1  tsp. chili powder
    Fresh Pico de gallo
    Fresh cilantro,
    –Wrap in lettuce and ENJOY 
  • CHICKEN SAUTé
    Sauté chicken breast (3-½ oz/100 grams) with 1 sliced apple
    Salt and pepper to taste
    –Serve with steamed cabbage sprinkled with rice vinaigrette!!
  • CHICKEN SALAD
    Chopped cooked chicken (3-½ oz/100 grams)
    1 apple diced
    1 tsp. Walden farms mayo
    1 tsp. cilantro
    –Serve with lettuce
  • ITALIAN VEAL
    Ground veal, sautéd (3-½ oz/100 grams)
    1 tsp. tomato paste
    Fresh garlic to taste,
    Onion powder to taste
    Pinch of Allspice 
    Pinch of Italian seasoning
    –Serve on sliced tomato’s!!
  • MAINDISH CEVICHE
    Chopped cooked shrimp (3-½ oz/100 grams)
    1 tsp. fresh grated ginger
    1 tsp. fresh HOT salsa fresca
    1 whole lemon
    –Spoon ceviche on to cup cucumber with a dollop of Walden farms ketchup!! ENJOY

  • MARINATES:

  • ¼ Cup Balsamic Vinegar,
    1 Tbs Walden farms maple syrup,
    –GREAT ON CHICKEN!! 
  • 1-Tbs Tapatio,
    1-Lemon,
    –GREAT ON FISH!!
  • ½ cup Braggs amino acids
    Fresh ginger
    –GREAT ON EVERY THING!

  • SOUPS:

  • Soup can taste like anything you want!
    Use only chicken broth in a box with NO fat and NO sugar. 
  • TOMATO SOUPS
    1 box chicken broth 
    1 tsp. tomato paste
    1 tsp. Garlic
    Pinch Basil
    Pinch Salt
    Pinch Allspice
    –Blend    
  • MEXICAN SOUP
    1 box chicken broth
    ½ cup red chili
    1 tsp. coco powder
    Lemon to taste
    Pinch Cilantro
    Salt to taste
    Stevia to taste
    –Stir
  • ASIAN FLARE
    1 box chicken broth
    ¼ cup fresh grated ginger
    Chinese 5 spice to taste
    Green onions
    1 egg white (slowly blend in to hot soup)
  • CHILI
    1-lb Lean ground beef
    3-cups Organic fire roasted tomatoes
    1 chopped onion
    4 Cloves of garlic, pressed
    1-tsp. garlic powder
    1-tsp onion powder
    Dash of red pepper Flakes
    ½-tsp. oregano
    ½-tsp. cumin
    Salt & pepper
    –Combine—3 servings
  • TACO SALAD
    Place above Chili on Chopped Romaine lettuce
  • GO-GREEK SALAD DRESSING
    Fat-free cottage cheese
    Garlic (shredded)
    Diced cucumber
    Chopped dill
    Salt & pepper to taste 
    –Put in blender or food processor
  • PASTA HA-HA! MARINARA SAUCE
    Chopped steamed cabbage (till tender)
    1 can fire roasted tomatoes
    1 chopped onion
    3 cloves garlic pressed
    1 bunch of basil
    ½ tsp. oregano
    Dash of red pepper flakes
    Dash of liquid smoke (hold the msg please and no sugar!!)
    Truvia to taste
  • FRITTATA CAULIFLOWER, BROCCOLI, SPINACH or ASPARAGUS
    3 egg whites
    1 whole egg
    Choose your veggie (allowed amount)
    1-2 pressed garlic cloves
    1 tbsp. dehydrated minced onion
    1 tbsp. water
    1 tsp. parsley
    1 tbsp. chopped dill
    Salt & pepper and maybe–Tabasco??
    –Heat veggie and garlic until tender
    –Preheat oven to 400deg
    –Mix eggs and water.  Add veggie of choice, minced onion, and seasonings
    –Pour egg mixture into non-stick baking dish
    –Place in oven 10-15 min or until done
    –Top with Tabasco sauce it you dare!!

  • DESSERTS & GOODIES

  • ORANGE STRAWBERRY SORBET
    1 can orange Zevia soda
    6 frozen strawberries
    Put in blender equals one of your daily  fruit servings
  • APPLE CINNAMON DIP
    1-Sliced apple (Organic preferably–Fuji’s are great)
    Cinnamon and Truvia mixed to taste put in small container and dip away!
    This satisfies the munchies, good fiber & great tasting!
    Note: Cinnamon is a natural blood sugar moderator which is Great! Tasty and good for you.
  • APPLE BAKE
    1-Chopped Apple
    Lemon juice
    Cinnamon and truvia mixture
    Microwave till apple is tender.
  • STRAWBERRY SMOOTHIE
    Fat-free cottage cheese 
    Sliced Strawberries
    Truvia
    Enjoy as “ice cream” or blend!
  • LEMONADE
    1-lemon
    16-drops of lemon drop stevia
    2-strawberries
    ½- cup water
    Scoop of ice
    –Blend together and enjoy!!
  • ORANGE JULIUS
    1-orange
    1-Tbs low fat milk
    8-drops vanilla stevia
    ½- cup water
    Scoop of ice
    –Blend together and enjoy!!
  • ROOR BEER FLOAT
    1-Tbs low fat milk (optional)
    8-drops root beer stevia
    ½- cup water
    Scoop of ice
    –Blend together and enjoy!!
  • CAFé MOCHA
    ½- cup coffee
    1- Tbs low fat milk (optional)
    1- tsp coco powder
    2- packets of stevia or Truvia
    Scoop of ice
    –Mix, shake or blend.
  • CHOCOLATE COVERED STRAWBERRIES
    Mix 1-jar Walden farms Marshmallow cream
    Coco powder
    –Mix to taste-Amazing on top of strawberries!

  • GROCERY LIST (to add a little spice)

  • Braggs Liquid Aminos   
  • Liquid Smoke (no msg)   
  • Mustards (no sugar or fats)   
  • Tabasco sauce   
  • Can of organic Fire Roasted Tomatoes   
  • Trader Joes Garlic and Herbs in Cubes (Freezer section)   
  • Truvia (sugar substitute)   
  • Zevia (soda) Black Cherry, Root Beer, Dr. Zevia (Dr. Pepper) Cola, Orange, Ginger ale, Lemon Lime   
  • Fresh Herbs   

 NewRecipes_Jan2011_LLS.pdf (download)