Chicken Verde
2017-01-17 17:39:32
Serves 12
Simple pressure cooker recipe that can be served in a variety of manners.
44 calories
3 g
19 g
1 g
5 g
0 g
62 g
245 g
2 g
0 g
0 g
Amount Per Serving
Calories 44
Calories from Fat 10
Trans Fat 0g
Polyunsaturated Fat 0g
Monounsaturated Fat 0g
Total Carbohydrates 3g
1%
Sugars 2g
Protein 5g
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
- 1 thigh
- 1 large breast
- 1 clove garlic or 1/4 tsp garlic powder
- 1/8 cup cilantro
- 1/8 tsp cumin
- 1/2 lime for juice
- 1 cup green enchilada sauce
- 2 oz mild green roasted chilies
- 1/4 chopped onion
- 4 oz. green salsa
- 2 oz water
- 1 tbsp corn startch
- Dump all ingredients except corn starch into pressure cooker. Tightly secure pressure cooker lid. Place on stove at high temperature. When cooker comes to full pressure, reduce flame to low and continue cooking for approximately 18 minutes (depending upon size of chicken breast, you might have to adjust the cooking time).
- Debone chicken. Return chicken to mixture and place mixture in skillet. Make slurry with water and corn starch. Add slurry to skillet. Bring to a boil and simmer for 1 minute.
- This easy recipe can be served as a stew, in tortillas for tacos or made into a great green enchilada dish. Enjoy!
By Linda Carol
Adapted from Lauren Greutman @ Pinterest
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Chicken & Broccoli
2016-09-18 16:15:05
Serves 10
238 calories
14 g
56 g
8 g
22 g
4 g
279 g
237 g
4 g
0 g
4 g
Amount Per Serving
Calories 238
Calories from Fat 72
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 3g
Total Carbohydrates 14g
5%
Sugars 4g
Protein 22g
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
- 2 bunches broccoli or 16 oz. frozen flowerrets
- 2 - 4 boneless skinless chicken breasts
- 1 tablespoon extra virgin olive oil
- 3 tablespoons butter
- 3 tablespoons flour
- 2 cups chicken broth
- 1⁄2 cup milk or 1⁄2 cup fat free half-and-half
- 1⁄3 cup sherry wine (optional)
- 1/4 cup shredded parmesan cheese (or more to taste)
- pepper
- nutmeg (optional)
- Preheat oven to 325.
- Steam broccoli for 5 minutes until crisp-tender. Alternatively, place broccoli in a shallow bowl and cover with plastic wrap. Microwave for 2-5 minutes (depending on the strength of your microwave) until crisp-tender. Drain in colander.
- In a medium frying pan, saute chicken breasts in olive oil until lightly browned, about 4-5 minutes per side. Remove from heat and drain on paper towels.
- In a small saucepan, melt butter over medium heat. Whisk in flour and cook for 1-2 minutes to eliminate the taste of raw flour. Then gradually whisk in chicken broth. Bring to a boil and then reduce to a simmer until the sauce is the consistency you desire. Slowly add half and half until thoroughly blended. Add just a dash of nutmeg. Add cheese blend and whisk until combined. Add pepper to taste.
- In a 9x13 dish arrange chicken breasts (either whole or sliced) and broccoli. Pour sauce over top and sprinkle with extra cheese if desired. Cover with aluminum foil. Make several slits in the aluminum foil to allow the steam to escape.
- Note: At this point, the dish can be frozen or refrigerated.
- Bake in the oven for 30-45 minutes, taking off the aluminum foil for the last 10.
By Linda Carol
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Perfectly Moist Chicken Breasts
2016-09-06 16:58:57
Serves 4
Everyone who has had bariatric surgery compares notes about chicken... chicken breasts, chicken thighs, light meat, white meat, dark meat, can eat it, can't eat it, gets stuck, doesn't get stuck... wow! When you cook a boneless skinless chicken breast until its as dry as wood, put the whole hunk on a plate and serve it naked - is it any wonder you cant eat it! The key to juicy chicken? DON'T OVERCOOK IT! Most people overcook their proteins, turning them into dry hockey pucks on a plate. There are those of us who have been cooking 30 years who have no idea when chicken is done - we cook it, cut it and check it, then cook it longer! If you follow these instructions and have faith in these simple steps, you will be amazed by the transformation of your formerly dry chicken into a favorite moist and easy to eat meal.
38 calories
0 g
18 g
1 g
7 g
0 g
22 g
55 g
0 g
0 g
0 g
Amount Per Serving
Calories 38
Calories from Fat 8
Trans Fat 0g
Polyunsaturated Fat 0g
Monounsaturated Fat 0g
Total Carbohydrates 0g
0%
Sugars 0g
Protein 7g
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
- Boneless skinless chicken breast
- Olive oil
- Kosher Salt and freshly ground black pepper
- Remove the chicken from the package on to a paper towel on your cutting board. Take the kitchen shears you never use that are in your knife block and use to trim off the larger pieces of yellow fat and odd looking tissue so that it's a neatly trimmed piece of meat. I also cut off the pointed TIP at the end as it gets very dry. SNIP!
- Turn on your oven to preheat to 400 degrees. Arrange the chicken on a Pam-sprayed, or foil or parchment lined metal baking sheet - rub the pieces with a little olive oil to keep them moist, season with a tasty herb blend such as Tony Chatcheres, Mrs. Dash, McCormick Grill Blends, or even just Kosher Salt and Freshly Ground Black Pepper, and pop them into the hot oven.
- I cook my chicken breast to 160 degrees which takes about 15 to 18 minutes. I can tell when it hits the right temperature by using an instant-read meat thermometer (bought at the grocery store for just $6). To use a meat thermometer, open the oven, take out the pan, set it on top of the stove or cutting board, and close the oven door. Stick the thermometer about ½ inch deep into the thick part of your chicken breast and watch the needle move. When it runs right up to between 155 and 160 degrees its done. The temperature will continue to rise as it will continue to cook after you have taken it from the oven.
- Allow the meat to rest for ten minutes - this allows the juices to reabsorb. If you don't allow meat to rest, when you make that first cut, the juices run out all over the cutting board instead of staying in the meat and keeping it moist. Slice on the diagonal as in the photo - nice even thin slices to fan out on your plate. Spoon on some salsa or salad and enjoy! Shown with Cedars Mediterranean Salad used as a salsa. Delicious!
By Susan Maria Leach
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Sheet Pan Fajitas
2016-05-12 15:11:11
Sheet pan meals are a no fuss method for a no-recipe meal. Cookie sheet, chicken, fish or other lean protein, any combo of vegetables, a little olive oil, salt and pepper and oven time and dinner is done. Check out bariatriceating.com for a ton of other sheet pan dinners
1580 calories
312 g
0 g
31 g
35 g
4 g
4332 g
328 g
208 g
0 g
23 g
Amount Per Serving
Calories 1580
Calories from Fat 276
Trans Fat 0g
Polyunsaturated Fat 3g
Monounsaturated Fat 20g
Total Carbohydrates 312g
104%
Sugars 208g
Protein 35g
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
- 2 tablespoons olive oil
- 2 tablespoons seasoning from an envelope of McCormack Chili Mix
- Juice of half a lime
- One package chicken tenders, there are usually 10 in a package at my grocery store
- 2 sweet bell peppers, cut into rings - I like yellow and red for color
- 1 large jalapeño, stemmed seeded and cut into 4 pieces
- 2 Roma tomatoes, cut in half
- Four ½ inch slices of sweet onion
- Preheat oven to 450 degrees.
- Blend the olive oil, chili seasoning and half a lime in a small bowl, add the chicken tenders and toss to coat.
- Arrange on half the sheet pan.
- Arrange the vegetables on the other half of the sheet pan.
- Drizzle vegetables with additional olive oil and season with salt and pepper.
- Roast for 15 minutes.
- Serve roasted chicken with the roasted vegetables - half a tomato, an onion slice, jalapeño sliver, pepper rings, scoops of avocado and Greek yogurt. A little cilantro. Amazing.
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Dilly Chicken Salad
2016-05-12 12:37:07
Serves 6
We all agreed this was a chicken salad to die for- super creamy, nothing lost in the absence of mayonnaise, and so fresh tasting with the dill, onions, and lemon zest
148 calories
3 g
68 g
4 g
25 g
1 g
118 g
95 g
2 g
0 g
2 g
Amount Per Serving
Calories 148
Calories from Fat 32
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 1g
Total Carbohydrates 3g
1%
Sugars 2g
Protein 25g
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
- 16 oz cubed chicken breast
- 1/2 cup fresh dill, diced
- 1/2 c red onion, diced
- 2/3 cup plain Greek yogurt (Fage brand)
- 1 tsp lemon zest (optional_
- salt and pepper to taste
- Mix all ingredients. Enjoy!
By Kathy Anderson VSG 2016
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Chicken Jambalaya
2016-04-12 19:18:23
Serves 6
424 calories
38 g
125 g
18 g
27 g
6 g
320 g
454 g
4 g
0 g
10 g
Amount Per Serving
Calories 424
Calories from Fat 163
Trans Fat 0g
Polyunsaturated Fat 3g
Monounsaturated Fat 7g
Total Carbohydrates 38g
13%
Sugars 4g
Protein 27g
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
- 1 lb. cut up chicken thigh or breast
- 1/2 lb. sliced andouille sausage
- 2 yellow onions cut into 1" pieces
- 1 red bell pepper cut into 1" pieces
- 1 green bell pepper cut into 1" pieces
- 1 15 oz. can diced tomatoes
- 1 can kidney beans (undrained)
- 2 Tbs thyme
- 1 Tbs granulated garlic
- 1/2 c chopped fresh garlic
- 1/2 tsp black pepper
- 1/2 tsp dried chili pepper flakes
- 1 c brown rice
- water
- Spray pan with Pam. saute chicken then add sliced sausage and onions. Saute until onions are translucent. Add remaining ingredients. Add water as needed. should be saucy. Approximately 1 hour cooking time.
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Chicken Cutlets
2016-03-31 20:57:13
Serves 4
This is a very simple go to meal that is super juicy and tender to eat.
580 calories
38 g
98 g
35 g
27 g
6 g
169 g
1518 g
2 g
0 g
28 g
Amount Per Serving
Calories 580
Calories from Fat 315
Trans Fat 0g
Polyunsaturated Fat 10g
Monounsaturated Fat 18g
Total Carbohydrates 38g
13%
Sugars 2g
Protein 27g
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
- One pound chicken tenders - about 10
- 1 large egg
- 1 cup Progresso Italian Bread Crumbs or Panko crumbs - relax, you are not using all of them
- ¼ cup olive oil
- Whisk egg with 2 tablespoons water in a shallow bowl. Pour about one cup breadcrumbs into another shallow bowl or plate.
- Place a piece of plastic or parchment on a cutting board and lay out two chicken tenders. Top with another piece of parchment or plastic wrap. Gently pound to even thickness using a flat meat mallet, the bottom of a wine bottle, a small skillet, or even the heel of your hand. Gentle taps work better than a hammering technique. You are going for a thinner piece of chicken with a similar shape. Repeat with remaining chicken.
- Coat each tender in the egg wash, allow the excess to drip off and then place into the crumbs. Turn over, hold up to remove excess and then place on a plate. You are looking for a very light coating, not a thick crust. Repeat with remaining chicken pieces.
- Heat 3 tablespoons olive oil in a large nonstick skillet over medium high heat until very hot. Test by dropping in a breadcrumb which should sizzle. Add half the chicken tenders and cook for 2 minutes undisturbed, then flip and cook another 90 seconds. Remove to a CLEAN plate. Add an additional tablespoon of olive oil if needed and cook the remaining tenders.
- This is a very simple go to meal that is super juicy and tender to eat. The flattening of the chicken is key to the process. You are not looking to make giant paper thin pieces of chicken - you want the tenders to keep their shape but just be thinner so they cook faster and stay moist. After the first batch is in the pan, I make a simple salad while they cook. I do not buy bagged pre cut greens, as it is MUCH less expensive and MUCH better to buy a bag of romaine hearts and cut across one with a sharp knife for a bowlful of fresh crisp greens. Add a few grape tomatoes and slices of cucumber. Sprinkle with sea salt, a few grinds of black pepper, and 3 parts olive oil to 1 part vinegar. Toss and salad is done at the same time as the chicken! About that 3 parts to 1 on the olive oil and vinegar - that means that its always 3 to1 but amount depends on amount of greens. For salad for two, I would use 3 teaspoons olive oil and 1 teaspoon vinegar while salad for fifty would use 3 quarts olive oil and 1 quart vinegar. See how easy... no more bottled dressing!
By Susan Maria Leach
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Braised Chicken
2016-01-10 19:28:40
Serves 12
This chicken recipe is not only delicious, but "braising" adds flavor and moistness to your meat, making it really sit right in your tummy.
309 calories
4 g
126 g
12 g
42 g
3 g
228 g
666 g
2 g
0 g
8 g
Amount Per Serving
Calories 309
Calories from Fat 110
Trans Fat 0g
Polyunsaturated Fat 3g
Monounsaturated Fat 5g
Total Carbohydrates 4g
1%
Sugars 2g
Protein 42g
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
- 3 ¾ pounds bone-in chicken pieces, preferably dark meat.
- 2 ½ tsp. kosher salt, divided
- ½ tsp. ground black pepper
- 1 ½ Tbsp. extra-virgin olive oil
- ⅓ cup finely chopped shallots
- 1 ½ cups red wine vinegar
- 1 cup chicken broth
- 2 Tbsp. tomato paste
- 1 cup canned whole peeled plum tomatoes, drained and quartered
- 6 cloves garlic
- 4 sprigs of thyme
- 3 bay leaves
- 2 Tbsp. finely chopped parsley
- 1. Preheat oven to 300°. Season chicken with 2 tsp. salt and pepper. Heat oil in a 5- to 6-quart Dutch oven or wide, ovenproof pot over medium-high heat. Arrange half the chicken in pot in a single layer and cook, turning once, until golden brown, 12 to 15 minutes. Transfer to a plate and repeat with remaining chicken.
- 2. Add shallots and cook, stirring occasionally, until golden, about 2 minutes. Add vinegar and cook until much of the acrid aroma has dissipated, 3 to 5 minutes. Add broth and ½ cup water, bring to a vigorous simmer, and cook until slightly reduced, 3 to 5 minutes.
- 3. Whisk in tomato paste and remaining ½ tsp. salt. Add tomatoes, then arrange chicken in pot, skin side up, pouring over any accumulated juices from plate. Tuck garlic, thyme, and bay leaves in liquid. Cover pot snugly with foil, then lid, and transfer to oven. Cook 1 hour and 15 minutes, until chicken is very tender.
- 4. Let rest 30 minutes; discard thyme and bay leaves. Scatter parsley on top and serve.
- Most of the prep time you're doing other things while this dish simmer or cooks in the oven. Get it started, check in periodically. It's worth the time, promise!
By Michael Pollan
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What and How to Eat After the Weight Loss
