Chicken Recipes

Blackened Chicken

4 servings

8 Boneless Skinless Chicken Breast Halves
2 Tablespoons Salt
1 1/2 Tablespoons Garlic powder
1 1/2 Tablespoons Ground black pepper
1 Tablespoon White Pepper
1 Tablespoon Onion Powder
1 Tablespoon Ground Cumin
1/2 Tablespoon Cayenne Pepper
1/2 Tablespoon Paprika
3/4 Pound Unsalted Butter - Melted

Pound chicken breasts to about 1/3" thick. Thoroughly combine the seasoning mix ingredients in a small bowl. Just before cooking each piece of chicken, dip it in the melted butter so that both sides are well coated, then sprinkle each fillet evenly with the seasoning mix, using about a rounded 1/2 teaspoon on each, and patting it in with your hands. (If you lay the fillet on a plate or other surface to season it, be sure the surface is warm so the butter won't congeal and stick to the surface instead of to the meat. Immediately place the fillet skinned side down in a hot skillet, making sure all meat folds are opened up and the meat is lying flat. Pour about 1 teaspoon butter on the top of the fillet (be careful, as the butter may flame up). If you cook more that 1 fillet at a time, place each fillet in the skillet before buttering and seasoning another one.

Cook uncovered over the same high heat until the underside forms a crust, about 2 minutes. (The time will vary according to the thickness of the fillets and the heat of the skillet or fire; watch the meat and you'll see a white line coming up the side as it cooks.) Turn the fillets over and pour about 1 teaspoon more melted butter on top of each. Cook just until meat is cooked through, about 2 minutes more.

Serve the chicken fillets crustier side up while piping hot. Clean the skillet after cooking each batch and repeat the blackening procedure with the remaining chicken fillets.
Carbs:

0 carbs.



Chicken Under a Brick

6 servings

1 whole (3- to 4-pound) chicken
(trimmed of excess fat, then rinsed and patted dry with paper towels)
1 Tablespoon minced fresh rosemary leaves or 1 teaspoon dried rosemary, plus 2 sprigs fresh rosemary (optional)
2 teaspoons salt
1 Tablespoon coarsely chopped garlic
2 Tablespoons extra-virgin olive oil
1 lemon, quartered

Remove the backbone and split the chicken. Mix together the rosemary leaves, salt, garlic, and 1 tablespoon of the olive oil and rub this all over the chicken. Tuck some of it under the skin as well. Allow to marinate, if time permits, for up to a day, refrigerated.

When you are ready to cook, preheat the oven to 450°F. Preheat a large ovenproof skillet over medium-high heat for about 3 minutes. Press the rosemary sprigs if you are using them into the skin of the chicken. Put the remaining olive oil in the pan and wait a minute for it to heat up. Place the chicken in the pan, skin side down, along with any pieces of rosemary and garlic. Weight the chicken with another skillet or use a flat pot cover and a couple of bricks or rocks. The basic idea is to flatten the chicken by applying a fair amount of weight evenly over its surface.

Cook over medium-high to high heat for 10 minutes; transfer, still weighted, to the oven. Roast for 15 minutes more. Take the chicken from the oven and remove the weight; turn the chicken over (it will now be skin side up) and roast 10 minutes more. To check for doneness, insert an instant-read thermometer into the thickest part of the thigh; it should read 160°F to 165°F. Serve hot or at room temperature (refrigerate it if you will not be serving it within the hour), with lemon wedges.

comments : The great dish of Lucca, Italy, should always be made with the best olive oil available. I weight the chickens with a cast-iron pan and a couple of big rocks. The only problem is that handling the hot, heavy pan takes a steady, strong wrist, so use two hands. The effort is well worth it: This is the simplest and best method for producing a beautiful, crisp-skinned bird. I specify rosemary here, which is delicious. But most herbs are equally wonderful. Try savory (in similar quantity); parsley, basil, chervil, chives (use twice as much); or tarragon, marjoram, or thyme (use half as much).
Carbs:

Zero carbs.

Shake Recipes

Peppermint Twist Shake

1 pkt Jell-o sugar free pudding -- vanilla
3/4 cup cold water -- (3/4 to 1)
4 ice cubes
1/2 tsp peppermint extract
1/4 tsp vanilla extract
1 drop red food coloring

Combine all ingredients in blender. Cover and whirl at high speed for approximately 30 seconds. Pour into chilled glass

Per Serving (excluding unknown items): 6 Calories; 0g Fat (0.0% calories from fat); 0g Protein; trace Carbohydrate; 0g Dietary Fiber; 0mg Cholesterol; 8mg Sodium.



Dreamsicle Shake

1 can diet orange soda
2 tbsp heavy cream
1 scoop whey protein Isolate -- vanilla
Ice -- if desired.

Blend at medium speed for 1 minute.

Per Serving (excluding unknown items): 0 Calories; 0g Fat (0.0% calories from fat); 0g Protein; trace Carbohydrate; 0g Dietary Fiber; 0mg Cholesterol; 9mg Sodium. Exchanges: .



Breakfast on the Go

2 tsp splenda
2 tbsp cream
1 cup coffee
1 scoop whey Protein Isolate
5 ice cubes

Blend away.... Thick, but you can drink it through a straw.

Per Serving (excluding unknown items): 78 Calories; 7g Fat (80.1% calories from fat); 1g Protein; 3g Carbohydrate; 0g Dietary Fiber; 26mg Cholesterol; 19mg Sodium. Exchanges: 1 1/2 Fat.


Butterfinger Frosty

1/8 cup cream
7/8 cup water
1 tbsp Designer Whey, chocolate -- 1 scoop
1 1/2 tsp splenda
1 1/2 tsp Peanut Butter -- or any nut butter
2 cups crushed ice

- Whirl all together in a blender
-Pour into a tall glass, grab a straw and enjoy!!
-Carbs per serving: 5.3 and 19.9 grams protein

Per Serving (excluding unknown items): 144 Calories; 13g Fat (75.9% calories from fat); 5g Protein; 4g Carbohydrate; 1g Dietary Fiber; 26mg Cholesterol; 69mg Sodium. Exchanges: 0 Grain(Starch); 1/2 Lean Meat; 2 1/2 Fat.



Di's Basic Shake & Variations

Recipe By :"Diana "

1/3 cup heavy cream
1/3 cup cold water
2 scoops soy protein Isolate -- or whey any flavor
psyllium husks 1 tsp -- (1 to 2)
optional - adding fiber but not carbs here
12 ice cubes -- (12 to 15)

The real trick to keeping the protein shakes low carb is to use heavy cream and water instead of milk. Whirl the whole thing up in the blender. (Pulse works best for crunching up the ice cubes.) The end result will have a consistency like a Wendy's Frosty. Omit the ice cubes, and you can just drink it.

To a chocolate shake you can add
1 teaspoon unsweetened cocoa powder + 1 packet artificial sweetener +
a) 1 teaspoon instant coffee
b) 1/4 to 1/2 teaspoon peppermint extract
c) 2 tablespoon DiVinci sugar free creme de menthe syrup
d) 1/4 to 1/2 teaspoon coconut extract
e) 1-2 teaspoons peanut butter

To a Strawberry shake add:
a) 2-3 tablespoons DiVinci sugar free raspberry syrup
b) frozen strawberries in place of some of the ice cubes

To a Vanilla Shake you can add:
a) 1/4 to 1/2 teaspoon coconut extract
b) 1-2 teaspoons peanut butter
c) 2 or more tablespoons DiVinci sugar free creme de menthe extract
d) some frozen blueberries in place of some of the ice cubes + a sprinkling of cinnamon or ginger
e) 1 to 2 tablespoons DiVinci sugar free cinnamon syrup
f) 1 teaspoon vanilla, 1 packet artificial sweetener, + 1 teaspoon root beer extract
g) 1/4 to 1/2 teaspoon orange extract
h) 1 teaspoon instant coffee, a packet of artificial sweetener & a little cinnamon
i) 1/4 to 1/2 teaspoon lemon extract, a packet of artificial sweetener, and a little cinnamon or ginger

Per Serving (excluding unknown items): 274 Calories; 29g Fat (94.5% calories from fat); 2g Protein; 2g Carbohydrate; 0g Dietary Fiber; 109mg Cholesterol; 40mg Sodium. Exchanges: 0 Non-Fat Milk; 6 Fat.

Tilapia Recipes

Usually I prefer Tilapia just plain or with a little parmesan cheese but here are some other low carb recipes I found:


Tilapia Fillets with Mustard-Pecan Topping

Delicious tilapia is enhanced with a tasty Dijon topping, made with mayonnaise, Dijon mustard, and chopped pecans. To cut fat and calories even more, use herbs in place of the pecans or use reduced fat mayonnaise. Tilapia is packed with nutrients and it's absolutely delicious!

INGREDIENTS:
1/2 cup mayonnaise
1/4 cup brown mustard, such as French's Bold 'n Spicy
1 pound tilapia fillets, if frozen, thaw
1/4 cup chopped pecans, finely chopped

PREPARATION:
Lightly butter a large, shallow baking pan, such as a jelly roll pan. In a small bowl, combine mayonnaise, and mustard.
Using paper towels, pat fish lightly to dry. Arrange fish fillets in prepared baking dish.

Spread mayonnaise mixture over each fillet. Sprinkle each fillet with chopped pecans; press down gently.
Bake in a preheated 350° oven for 12 to 15 minutes, until fish flakes easily with a fork.
Use 2 to 3 fillets per person, or 4 to 6 ounces. Serve with broccoli and tomato slices. Tilapia recipe makes 4 servings.

Nutrients (from MasterCook 6.0)
Per Serving (excluding unknown items): 355 Calories; 31g Fat; 23g Protein; 2g Carbohydrate; 1g Dietary Fiber; 65mg Cholesterol; 401mg Sodium. Exchanges: 0 Grain(Starch), 0 Lean Meat; 3 Fat.



Sauteed Tilapia with Parmesan Crust (pictured)

Tilapia filets, one per person
mayonnaise, about 2 tsp. per filet (use real Mayo)
grated Parmesan, Mizithra, or Asiago cheese
olive oil
salt/pepper to taste
Pride of Szeged Fish Rub (optional, but very good)

Preheat broiler. Season fish filets on both sides with salt, pepper, and fish rub if using. Heat heavy frying pan, add olive oil, then saute fish until lightly browned on both sides and not quite cooked through, about 3-4 minutes per side. Turn carefully and do not overcook, since it will be cooking a little more under the broiler.
Take fish out of frying pan and put in ovenproof dish which will fit under your broiler. Spread mayo on the top of each fish filet and top with Parmesan cheese. You want the top of the fish to be well covered with cheese. Broil until cheese is browned and melted, about 4 minutes. Serve hot, with lemon slices if desired.



Low Fat Baked Greek Tilapia

Naturally low fat, tilapia is a wonderfully mild, meaty, inexpensive fish that lends itself to all kinds of flavors. Serve this Greek-style dish with steamed vegetables.

INGREDIENTS:
4 Tilapia fillets
1 tbsp extra virgin olive oil
Juice of 1 large lemon
2 tsp oregano
1/2 tsp paprika
Freshly ground black pepper

PREPARATION:
Preheat oven to 400 degrees. Spray an 11-inch by 7-inch baking dish with nonstick cooking spray. In a small bowl, combine olive oil, lemon juice, oregano, paprika and ground pepper. Lay Tilapia fillets in a single layer in the baking dish.
Drizzle oil, lemon and herb mixture over the fish. Cover with foil and bake for 15-18 minutes.
Serve with steamed vegetables and whole grain couscous or rice.

Serves 4.

Per Serving: Calories 167, Calories from Fat 44, Total Fat 4.9g (sat 1.4g), Cholesterol 79mg, Sodium 53mg, Carbohydrate 2g, Fiber 0.4g, Protein 28.8g



Baked Zesty Tilapia

INGREDIENTS:
4 5-ounce Tilapia fillets
2 tsp ground cumin
1 tsp freshly ground black pepper
1 14.5-ounce can Mexican-style recipe-ready tomatoes
3/4 cup shredded reduced fat Jack cheese

PREPARATION:
Preheat oven to 400 degrees.

Lay tilapia fillets in a baking dish. Sprinkle cumin and black pepper over fish. Add canned tomatoes, and sprinkle cheese on top. Bake for 20-25 minutes. Serve with rice, sweet corn and black beans.

Serves 4

Per Serving: Calories 219, Calories from Fat 53, Total Fat 5.9g (sat 3.3g), Cholesterol 94mg, Sodium 272mg, Carbohydrate 6.3g, Fiber 1.2g, Protein 35.3g

Crabcake Recipes

I found some lump crabmeat on sale today and decided to make crabcakes. I ended up making a very basic crabcake with egg & seasonings, but here are some other Kimkins friendly recipes using lump crabmeat.

#1 Crabcakes (from a George Stella cookbook)

1 pound crabmeat
1 T finely diced red bell pepper
1 T finely diced green bell pepper
1 T finely chopped fresh parsley
1 T mayonnaise
2 large eggs
1 T Worcestershire sauce
1 T baking powder
1.5 tsp Old Bay seasoning
2 T Canola oil

In a large bowl, mix all ingredients except oil.
Heat oil in a large skillet over medium-high heat. Carefully spoon the batter in rounded tablespoons into pan. Cook on one side until firm, about 2 minutes then flip and cook other side one minutes more. Continue in batches until batter is used up.

Makes 18 cakes

1 cake = 55 caloreies, 3 fat, .5 carb, 6 pro

You could probably use low fat mayo just fine, though it could make the carb count higher even though it would cut the fat down, but I'm not sure how successful you'd be trying to cook it without the oil. Definitely want to use a non-stick skillet.


#2 Crabmeat Omelet

3 eggs
1/4 t. salt
pinch freshly ground white pepper
1 1/2 T. unsalted butter, divided
2 ounces flaked crabmeat
1/4 t. grated lemon zest

In a medium bowl, whisk together the eggs, salt, and pepper until frothy.

Melt 1/2 T. of the butter in a small nonstick saute pan over low heat. Add the crabmeat and cook until just heated through. Stir in the lemon zest. Cover to warm and set aside.

Melt the remaining butter in another small nonstick suate pan over medium heat. Add the eggs. As they begin to set, use a spatula to carefully lift the edges and gently push them toward the center, tilting the pan slightly to allow the liquid egg on top to flow underneath. Continue to cook the eggs until they are almost set.

Sprinkle the crabmeat over half of the omelet. When sliding the omelet out of the pan, start with the crab-covered side toward the plate. When the omelet is halfway out, flip the pan over to fold the omelet in half.

Super easy to make! I use less butter than called for & I sprinkle a little bit of mozzarella cheese inside or on top.

1 serving, 1.9 g carb, 24.8 g protein

#3 Broiled Crab Cakes recipe

Yield: 6 servings

1 1/2 pounds crab meat, backfin, cartilage and shells removed
2 tablespoons mayonnaise
2 tablespoons Dijon mustard
3 tablespoons minced onion
1 egg

Combine all ingredients and shape into 6 patties. Broil 6 inches from heat source, 3 minutes per side, until golden brown. Serve immediately.

Makes 6 servings of 3 ounces each.

Per Serving: 178 Cal (33% from Fat, 62% from Protein, 5% from Carb); 27 g Protein; 6 g Tot Fat; 2 g Carb; 0 g Fiber; 77 mg Calcium; 1 mg Iron; 540 mg Sodium; 124 mg Cholesterol