Chicken Recipes – Low Calorie Diet
BREADED CHICKEN CUTLETS
100g chicken
1 Grissini (ground into powder)
1/2 c homemade chicken broth
1/4 tsp garlic powder
1/4 tsp paprika
1/4 tsp poultry seasoning (optional)
1/4 tsp cayenne (use less if you want them less spicy)
salt/pepper to taste
Preheat pan over MED heat. In small dish, combine grissini powder, garlic powder, paprika, poultry seasoning, cayenne, and salt/pepper. (You could also use ziplock bag.) Add chicken to seasonings and fully coat. Add half of broth and chicken to pan. Cook for approx. 3-4 mins each side depending on thickness of chicken. Keep adding more broth as it cooks off. Serve immediately.
Serving Size – 1 protein
BAKED CAJUN CHICKEN
100g chicken
1/2 TBSP milk
1/2 tsp Cajun seasoning
Preheat oven to 350. In a small dish, coat both sides of chicken with milk. Place chicken in glass baking dish. Sprinkle top with Cajun seasoning. Bake uncovered 20-30 mins until chicken is no longer pink.
Serving Size – 1 protein, 1/2 milk
CHILE CHICKEN
100g chicken
1 TBSP red chile paste
1 TBSP apple cider vinegar
3 cloves minced garlic
1 tsp oregano
1/2 tsp cumin
1/2 tsp Stevia
salt
crushed red pepper (optional)
In sandwich bag, add all ingredients except chicken. Mix. Sprinkle chicken wit salt and add the chicken to the back. Seal and shake until coated. Place in fridge to marinate at least 1 hr. Cook chicken on George Foreman or under a broiler until done. Top with crushed red pepper and serve.
Serving Size – 1 protein
LEMON MUSTARD CHICKEN
100g chicken
Juice of 1/2 lemon
1 TBSP sugar free spicy mustard (If you can’t find a sugar free mustard, you can use mustard powder)
1/2 tsp black pepper
1/2 tsp oregano
1/4 tsp cayenne pepper
Preheat broiler. Broil 1 side of chicken 5-10 mins until slightly browned. In small bowl, add the rest of the ingredients and mix well. Spoon mixture onto chicken. Flip over and coat other side. Broil uncooked side 5-10 mins or until no longer pink.
Serving Size – 1 protein, 1/2 lemon
KUNG PAO CHICKEN
100g chicken – cut into chunks
Chopped onion (allowed amount)
1-2 tsp sambal oelek
red pepper flakes (optional)
Marinade
1 part liquid aminos
Seasoning
Mash together in small bowl:
3 cloves minced garlic
1-2 tsp fresh minced ginger root
Sauce
Stir together in small bowl:
1/2 c broth
1-2 tsp liquid aminos
In small dish, combine marinade & chicken. Refrigerate 30 mins – 1 hour. Preheat non-stick pan over MED-HI heat. Cook chicken 5-7 mins, browning on all sides. Add sambal oelek. Cook 1-3 additional mins. Remove chicken from pan and set aside. Add onion to pan and cook until tender. Stir seasoning mixture in with onions. Cook 1-3 mins. Add sauce mixture to pan. Cook 1-3 mins. Re-add chicken to pan. Stir. Cook 1-3 mins Top with a few dashes of red pepper flakes (optional). Serve.
Serving Size – 1 protein, 1 vegetable
ORANGE GINGER CHICKEN
100g chicken
2 c cabbage, cut in strips
1/4 c homemade chicken broth
Juice of 1/2 lemon
1 orange, peeled and squeeze the juice and add the pulp to sauce
1/2 tsp for fresh ginger, slivered or grated
4 TBSP of Bragg’s Liquid Aminos
Salt, Pepper to taste
In a small bowl add all the ingredients except the chicken and cabbage and whisk together. Place in a small frying pan and add chicken. Cook chicken until done remove chicken and add the cabbage with about 1/4 cup of water. Cook cabbage add back chicken until Cabbage to desired tenderness. I had my cabbage cut long almost reminded me of lo mein.
Serving Size – 1 protein, 1 vegetable, 1 fruit, 1/2 lemon
SWEET N SPICY CHICKEN WRAPS
100g chicken breast
4 cabbage leaves whole
1 Gala apple, cored and chopped
2 TBSP of Braggs Liquid Amino Acids
Water
1 TBSP Tabasco or sugar free hot sauce
1 tsp ground course mustard
2 gloves of garlic, minced
2 TBSP homemade chicken broth
Pepper to taste
1 tsp Garlic Powder
In one small skillet put 100 grams of chicken in saute pan with 2 TBSP of Braggs Liquid Aminos, black pepper, and garlic powder cook chicken until done, adding water to deglaze pan and keep chicken moist. While chicken is cooking take another large pan (I use a 8″ pan with high sides so the cabbage leaves lay open and will not tear) add water bring to a boil….add Cabbage leaves one at a time just to cook until cabbage leaf is tender and plyable. (I also remove the hard veins of larger leafs). As they are done take out set to side. Once the chicken is completely cooked remove chicken from the pan let cool and cut up…keep the juice from cooking chicken add the minced garlic 1 TBSP of mustard and about 2 TBSP of organic beef or chicken broth ( I had beef opened and used it) bring to boil and cook your apples in this mixture once the apples start cooking down and tender return the chopped chicken to the apples. Take your large steamed cabbage leafs and spoon in the mixture and roll into wraps… This was so satisfying it was sweet and spicy and very filling…
Serving Size – 1 Protein, 1 Fruit, 1 Vegetable
FRIED CHICKEN
100 g chicken breast
1 TBSP milk
1 Grissini bread stick
Sea salt
Pepper
Totally crush bread stick in food processor or put in a plastic bag and crush with a rolling pin. Dip chicken in milk and coat with the bread stick crumbs. Cook in a nonstick pan. Season with salt and pepper.
Serving Size – 1 protein, 1 milk, 1 bread stick
MOCK EGG ROLLS
2-3 big cabbage leaves
1 c. shredded cabbage
1/8 tsp onion salt
1/8 tsp garlic powder
1/8 tsp Chinese Five Spice
1/2 packet Stevia
2 Sesame flavored Melba Toast rounds
100 g cooked chopped chicken or shrimp
Steam big cabbage leaves for 5 minutes. Move leaves over to side of steamer to make room for shredded cabbage. Steam both for 5 minutes. Remove shredded cabbage to a mixing bowl. Add chopped chicken or shrimp and spices. Mix and then wrap in big cabbage leaves. Garnish with Melba rounds.
Serving Size – 1 protein, 1 vegetable, 1 Melba Toast
BAKED GARLIC CHICKEN
4 – 100 g pieces of chicken breast
3 tsp crushed garlic cloves
2 TBSP water
Dash of salt
Dash of pepper
1/2 tsp oregano
1/2 tsp basil
Put the garlic and water into the microwave for 20 seconds. Add salt, pepper and herbs to form a paste, adding more water if needed. Rub all over the chicken pieces. Lay the chicken pieces in a baking pan and bake on 425 for 30 minutes.
Serving Size – 4 protein (You may have 1 serving of protein per meal. This is a great meal to make in advance so you have leftovers for the rest of the week)
SHISH KABOBS
100 g. chicken or shrimp
1-2 c. approved vegetable (onions, tomatoes)
You may add 1 vegetable i.e onion, tomato chunks OR cherry tomatoes, on to the skewer along with your choice of protein. Season with herbs and lemon juice prior to grilling. Ready in 10 minutes.
Serving Size – 1 protein, 1 vegetable
GARLIC CHICKEN
4 – 100g chicken
Diced onion
3-5 cloves garlic – unpeeled & left whole
Juice of half lemon
Black pepper to taste
Preheat oven to 350. Heat non-stick saucepan over MED. Add the onion. Stir constantly until tender. 5-10 mins. Transfer onions to glass baking dish. Place chicken atop onions. Squeeze on lemon juice & sprinkle with pepper. Place garlic around and on the chicken. Cover tightly either with lid or aluminum foil. Cook for 30-45 mins or until chicken is no longer pink.
Serving Size – 1 protein, 1 vegetable, 1/2 lemon
BLACKENED CHICKEN SALAD
100g chicken tenders
1 tsp paprika
1/2 tsp garlic powder
1/4 tsp oregano
1/4 tsp thyme
1/4 tsp white pepper
1/4 tsp black pepper
1/4 tsp ground red pepper
Spinach or salad greens (as allowed)
Combine all spices and rub on chicken. Grill until no longer pink. Serve over spinach or salad greens.
Serving Size – 1 protein, 1 vegetable
1/4 c vinegar
1/4 c water
1-2 TBSP cayenne pepper
1-2 T chili powder (adjust as needed)
In small bowl, mix vinegar, water, and cayenne pepper. Add chicken to marinade and refrigerate for 1-2 hrs. Preheat oven to 350. Add chili powder to a small dish and dip chicken in chili powder. Place on rack in baking pan. Bake 15-20 mins turning halfway through. Serve immediately with some homemade buffalo sauce or Frank’s Original Red Hot Sauce.
Serving Size – 1 protein
LEMON ROSEMARY CHICKEN
100g chicken
1/2 lemon
1/2 tsp rosemary
1/4 tsp pepper
1-2 cloves minced garlic
Heat non-stick pan over MED-HI heat. In small bowl, grate lemon peel. Add lemon juice, rosemary, pepper, and garlic. Toss in chicken. Place chicken in skillet. Cook 5 mins brushing with remaining juice mixture. Turn over chicken and cook 5 more mins or until juices run clear.
Serving Size – 1 protein, 1/2 lemon
MELBA DELIGHT
1 to 2 melba toast
100g chicken breast – sliced
1 tomato, sliced
Oregano to taste
Salt to taste
Mix all together and serve. Great for either afternoon snack or a light lunch.
Serving Size – 1 protein, 1 vegetable, 1 Melba toast
*Dr. Simeons does not recommend mixing vegetables on Phase 2.
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