CHICKEN RECIPES for K/E

[Siggie]

Please post any chicken recipes for K/E i.e. spices and marinades that are K/E friendly and did not cause you to stall. PLAIN OLD CHICKEN BREAST IS GETTING A LITTLE HARD TO DIGEST.

[pink parsley]

Try making soups with chicken added. You can use a combination of water and broth if you are sensitive to sodium. Any spices that you like, plus veggies like mushrooms or cabbage work great in soups. I use the low-sodium canned broths, but they don't stall me.

I made hot and sour soup with chicken and it came out great, but it might be too high in sodium for K/E people. Sodium doesn't stall me so I can handle a bit more than many folks. Let me know if you want the recipe.

[Siggie]

Yes. I would like the recipe. Thanks

[pink parsley]

Hot & Sour Soup

3/4 pound chicken breast or pork, sliced thin
48 ounces chicken broth
1/4 cup soy sauce
1/4 cup white vinegar
1 1/2 teaspoons finely ground white pepper
3-4 dried shiitake mushrooms (optional, but adds great flavor)
1-2 eggs, beaten, with about 2 tablespoons water* (I use one egg and it's pretty eggy)
Sliced green onions

*I've never made this with Eggbeaters so I don't know what the equivalent in egg whites would be, but it's eggy with just one egg so maybe 1/4 to 1/3 cup eggbeaters would work

Put mushrooms in small bowl with hot water and let sit for 10 minutes. Squeeze out water and slice thinly. (I discarded the stems.)

Spray a saute pan with cooking spray and lightly brown the meat.

In large pot, bring broth to a boil and add soy sauce and meat, simmer 10 minutes.

Add vinegar and white pepper, both to taste. Add a little at a time to get the hot/sour flavor you want. You can start with less and work your way up.

Add shitake mushrooms, simmer 10 minutes.

Beat the egg with the water. Bring soup to medium boil, pour egg into soup in a THIN stream.

Wait 10-15 seconds, then stir slowly.

Reduce heat, add sliced green onions, serve. About 5 cups of soup.

If you made this without the meat, I would use two eggs or more of the Eggbeaters.

[ekrulo]

Pink Parsley - your soup sounds wonderful. I'm definitely going to give it a try. I love soups...

I sometimes make Enchilada Chicken Thighs (each serving of 1 thigh has 119 cal, 3 carbs (1 fiber), 5g fat, 15g protein). Using chicken breast would lower the fat...

Also sometimes make a recipe I found on a LC site a while back: Vignedoce (vinegar thighs). I haven't put it into Mastercook for actual nutri. info but it's very low carb. Sounds a little weird but it's really good (I think).

Another recipe I copied, "Bruce's Adobe Chicken" (I don't know Bruce but I thank him)... It uses Soy sauce, vinegar, water, a little onion, garlic, and (if you like spice) red pepper flakes. The liquid keeps the chicken moist while cooking and then reduces down into a sauce that coats the chicken. Pretty yummy - we enjoy it.

ellen

[pink parsley]

Ekrulo - thanks for the suggestions. I will probably try all of these. With this eating plan, the spicier the better, since the low-fat options are pretty bland!

Do you have any advice on doing stuffed chicken breasts? I just put a chicken breast in the oven that I stuffed with some canned crab meat and shredded low-fat cheddar (I was out of parmesan and mozzarella), seasoned with Old Bay Seasoning.

Stuffed breasts sounds like a good way to vary up the menu a bit. I'll let you know how this comes out. I probably should have put some egg white in the crab as a "binder."

[Antigone]

Bruce's Adobo chicken is probably taking from Philippines' signature adobo dish.

[pink parsley]

Okay, my stuffed chicken breast came out pretty good. I would definitely make this again:

1 6- to 8-ounce chicken breast
About 1/3 to 1/2 cup canned crab or tuna
About 3 tablespoons low-fat shredded cheddar cheese, parmesan, or mozzarella, or any other cheese
Old Bay Seasoning or any other seasonings, like curry powder, lemon pepper, or whatever you like
Paprika

Preheat oven to 350. Spray baking dish with cooking spray.

Pound out chicken breast with meat mallet between two sheets of wax paper or Saran wrap. (I put it in a Ziploc bag.) Lay chicken breast in pan.

Mix crab meat with seasonings and cheese. Spread evenly over chicken breast and turn up sides. Secure with wooden toothpicks. Sprinkle with paprika, lemon pepper, cracked pepper, and salt.

Bake at 350 for about 30 minutes.

[flagal189]

I love love LOVE to Broil my chicken in the oven but I marinade it in low carb bbq sauce and then baste them when I flip them...sooooo goood!!! I love chicken on the grill, but we can't have a grill at our place plus it get's expensive buy the charcoal and all that...soo i used the broiler to cook all my meet I want grilled.... Also I like to use a wok and dice up a chicken breast throw it in with some soy sauce and a bit of minced garlic (I love garlic!!) and then I use a little bit of wasabi when I am eating it...soo yummmy!! (not sure if wasabi is K/E friendly but a little bit goes a looooooong way!)

[Chelle]

I the diet coca cola bbq chicken, here is the recipe:

Cola BBQ Chicken


Ingredients:
4 boneless, skinless chicken breasts
1/2 C Heinz 1 Carb Catsup
1/2 C Diet Rite Cola

Put chicken in nonstick skillet. Pour the catsup and diet cola over the top. . Bring to boil. Cover, reduce heat and cook for 45 minutes. Uncover, turn up the heat and continue cooking until the sauce becomes thick and adheres to the chicken. It turns into the most incredible BBQ sauce.

I often leave the lid slightly tilted during cooking time. It helps the sauce to "thicken!"
Enjoy--it's great.

[pink parsley]

I found this on an old thread here and thought I'd post it again. I haven't tried it, but probably will this week. I think Amy from Eating Low has a taco seasoning recipe that is 0 carb on her website, but there are also probably others around the internet.

Chicken Enchiladas

4 egg whites beaten with salt and pepper
1 chicken breast boiled, shredded and seasoned with
1 teaspoon taco seasoning (optional if you don't need the flavor or salt)
1/4 cup enchilada sauce
1/2 cup shredded cheddar cheese

Preheat oven to 350.

Boil chicken, shred and season with taco seasoning, salt and pepper

Make "tortillas:" Using 1/3 of egg mixture, swirl over the bottom of a small nonstick skillet (use nonstick spray for extra "release") crepe style until cooked through. Carefully remove and set aside.

In the center of each tortilla, pace 1/3 of chicken mixture and a sprinkle of cheese. Fold in each side and roll. Place enchiladas close together in an 8" baking dish (use nonstick spray to help clean-up).

Pour enchilada sauce over evenly and sprinkle with remaining cheese. Bake 7-10 minutes until heated through and cheese is melted.

Makes 3 enchiladas.

Per enchilada:
Calories: 169
Carbs: 5 grams
Protein: 28 grams

[Fifi]

Chelle ~ thanks for posting this cola chicken recipe! Sounds yummy!

Pink ~ those enchilas are on my menu for this week! I might try them on the 4th. Mmmmmm

[Tryin2drop40]

Pink- Thank you soo much for posting that chicken enchilada recipe! My family (aunts,uncles cousins etc) wants me to make chicken enchiladas for the 4th (they're tired of BBQ for some crazy reason!) and mine are made w/cream cheese (low fat but still a big no no for me) - while they have those I'll be eating those instead! They sound great!

[pink parsley]

Here's an excellent taco seasoning mix I found at cooks.com. It calls for sugar but you can probably substitute Splenda. I used sugar because this makes 3 tablespoons of seasoning, and I can't imagine using all of this in one recipe.

I tried Amy's taco seasoning listed on her website, but it was way too cumin-y. If you like cumin, you can use hers, or add more to this recipe. But this recipe comes out a little more balanced in flavor.


HOMEMADE TACO SEASONING MIX

1 tablespoon chili powder
2 teaspoons onion powder
1 teaspoon each ground cumin, garlic powder, paprika, powdered oregano, and sugar (or Splenda)
1/2 teaspoon salt

Mix all ingredients in small bowl. Makes 3 tablespoons of seasoning mix, which is equal in strength to a 1/4-ounce package of commercial seasoning mix.

[Little Lamb]

Originally Posted by Siggie

Please post any chicken recipes for K/E i.e. spices and marinades that are K/E friendly and did not cause you to stall. PLAIN OLD CHICKEN BREAST IS GETTING A LITTLE HARD TO DIGEST.

I just posted this in a different thread, but since you asked for chicken recipes I will post it here as well.


Larb Gai - Spicy Thai Chicken Salad Recipe

Use fresh herbs in this recipe, dried will not even come close! Use of boneless, skinless chicken and no added oil makes this a very tasty low-fat dish.

4 Servings

time to make 25 min
15 min prep

1 lb boneless skinless chicken breasts, minced in food processor (do not substitute pre-ground chicken, it is too fatty!)
3 tablespoons chopped fresh cilantro
2 spring onions, chopped
2 tablespoons chopped shallots
3 tablespoons chopped mint leaves
1/2 teaspoon cayenne pepper
2 tablespoons lime juice
1 1/2 tablespoons fish sauce
1 teaspoon garlic and red chile paste
thinly sliced cabbage or lettuce, for serving
fresh cilantro stems, for garnish

1. Heat nonstick skillet over medium heat, no oil necessary.
2. Add chicken, stir until cooked through.
3. Remove from heat, drain excess liquid.
4. Add fish sauce and lime juice.
5. Toss all together with cilantro, onion, shallots, mint, cayenne, rice powder, and ground chile/garlic paste.
6. Adjust seasoning to taste.
7. Serve immediately over lettuce leaves or thinly sliced cabbage.
8. Garnish with cilantro sprigs.

I got the fish sauce from Safeway; smells horrible but must add a lot of flavor. We noticed the dish tasted like it had been salted, but there was no added salt in the recipe. Fish sauce?? Anyway, this was absolutely delish, my dh loved it too! EASY, SUPER QUICK and FILLING and lowfat, lowcarb, lowcal, what more could you ask for??

Enjoy....

[puttchikins]

Spray a chicken breast with wishbone asian spray and rub ginger and a little garlic salt or powder..Mix a tbsp of soy sauce and a tbsp of orange divinchis and rub on...Bake in a hot oven 400 for 45 minutes until browned or broil it is good