Recipes

Mexicali Pork Chops

Ingredients
4 whole loin lean pork chops , 1 1/2-inch thickness
4 oz canned green chili peppers , chopped
2 tsp oregano leaves
2 medium garlic cloves , minced
2 tsp ground cumin
4 tbsp cider vinegar
2 tsp olive oil

Directions
1 In blender container, place chilies, oregano, garlic, cumin, and vinegar. Puree until smooth. Marinate chops in mixture 4-24 hours, refrigerated.
2 Heat oil in heavy skillet. Remove chops from marinade, and cook 7-8 minutes on each side.

http://www.dlife.com/diabetes/diabetic-recipes/Mexicali-Pork-Chops/r1232.html

Cilantro Chicken Recipe

Ingredients:

1 tbsp olive oil
1/4 cup sliced white onion
1 cup fresh cilantro , chopped
7 oz Salsa (green or red)
4 boneless, skinless chicken breasts (diced , cubed or shredded)
1/2 cup chicken broth

Directions:

1. Cook chicken breasts and set aside to use in step 4 (cook the chicken any way you prefer).
2. Heat oil in a medium saucepan over medium heat. Add onion and saute until soft, then stir in cilantro.
3. Add salsa (use fresh if desired) and season with salt and pepper to taste. Reduce heat to low and simmer for 3 to 5 minutes.
4. Add cooked chicken and broth, mix all together and heat through (do not over-stir the chicken). Serve hot. Feel free to top with more salsa.

Asian Lettuce Wraps

Ingredients

1 pound ground chicken or ground turkey
8 scallions or green onions, white and green part chopped (
1 (8oz) can water chestnuts, drained, rinsed and chopped fine
1 red bell pepper, chopped fine
¼ cup reduced-sodium soy sauce
2½ tablespoons hoisin sauce, see shopping tips
1 tablespoon ginger (from a jar) or fresh grated ginger
1 tablespoon water
2 teaspoons sesame oil
1 large head butter lettuce, wash, dried and leaves separated

Dipping Sauce Ingredients

¼ cup reduced-sodium soy sauce
2 tablespoons seasoned rice vinegar
1 tablespoon sugar (or sugar substitute)
½ tablespoon ginger (from a jar) or fresh minced ginger
1 teaspoon sesame oil
½ teaspoon garlic (from a jar) or fresh minced garlic

Instructions

1. In a large pan, brown the ground turkey over medium-high heat, breaking up the pieces.  Pour into a colander, in the sink and drain fat.  Return chicken to pan.  When cool enough to handle, break up the chicken pieces until minced.
2. Add the scallions, water chestnuts, red pepper, soy sauce, hoisin sauce, ginger, water and sesame oil.  Cook for a few minutes until the scallions and red pepper are soft.  Keep warm.
3. In a small bowl, add all the dipping sauce ingredients and mix well.
4. To assemble each turkey wrap: Spoon about ⅓ cup of turkey filling onto one lettuce leaf and roll it up, if desired. Serve with dipping sauce on the side.  This sauce is quite strong.  You’ll only need 1 teaspoon of sauce per wrap.  You can also set up the components on individual plates and serve family style.  Let everyone make their own wrap.

Makes about 16 lettuce wraps

Nutritional Info: 1 lettuce wrap + 1 teaspoon dipping sauce = 62 calories, 2g fat, 8g protein, 4g carbs, 1g fiber, 405mg sodium, 2g sugar

 

Surf n Turf Recipe

Ingredients:

4 Oz Top Sirloin Steak
4 Oz Shrimp (Peeled and Thawed)
1/4 Hass Avocado
Salt and Pepper to Taste

Directions:

1. Season and cook steak to your preference (I usually just season with a little salt and pepper and cook my steak medium rare)
2. Slice the steak thickness in half (this will give you the top and bottom “buns” for your sandwich)
3. Cut the shrimp into bite size pieces and cook on a skillet until they are no longer opaque
4. Cut the avocado into bite size pieces and mix with the cooked shrimp
5. Put half of the avocado/shrimp mixture on top of one of the halves of steak
6. Cover with the remaining half of the steak
7. Top the sandwich with the left over shrimp and avocado mixture and enjoy!

 MACRO NUTRIENT BREAKDOWN:

Each sandwich yields approximately 330 calories with 13.5g of fat, 45g of protein and only 4g of carbs!!

  Steak Shrimp Avocado Total
Total Fat 4.6 g 2 g 7 g 13.6 g
               Saturated 1.7 g 0 g 1 g 2.7 g
          Unsaturated  2.9 g 2 g 6 g 10.9 g
Carbohydrates 0 g 0 g 4 g 4 g
Sugar 0 g 0 g 0 g 0 g
Protein 25 g 18 g 1.5 g 44.5 g
Calories 148 110 72.5 331

Smothered Chicken Recipe

SMOTHERED CHICKEN II

  • 6 boneless chicken breasts
  • 1 tablespoon Spicy Seasoning Salt, about
  • 1/8 teaspoon pepper
  • 1/8 teaspoon garlic powder
  • Butter
  • Cooking oil
  • 1 large onion, chopped, 7 ounces
  • 3 green and/or red peppers, chopped
  • 3-4 small zucchini, in thin half moons, about 12 ounces
  • 16 ounces fresh mushrooms, sliced
  • 2 cloves garlic, minced

Flatten the chicken breasts with a meat mallet; season on both sides with seasoning salt, pepper and garlic powder. Grill on an outdoor or indoor grill; keep warm. Meanwhile, heat 2-3 tablespoons butter and a tablespoon or so of oil in a very large non-stick skillet or wok. Sauté the onion, peppers, zucchini, mushrooms and garlic on medium to high heat until tender and a little browned. Season with seasoning salt to taste. Serve hot veggie mixture over the chicken. If you use large chicken breasts and cut them each in half you can get 12 smaller servings.

Makes 6-12 servings

Do not freeze

Per 1/6 Recipe: 239 Calories; 8g Fat; 31g Protein; 11g Carbohydrate; 4g Dietary Fiber; 7g Net Carbs

Per 1/12 Recipe: 119 Calories; 4g Fat; 16g Protein; 6g Carbohydrate; 2g Dietary Fiber; 4g Net Carbs

Chicken Pizza Recipe

CHICKEN PIZZA RECIPE:

1 flattened boneless chicken breast
Dash Italian seasoning
Dash garlic powder
Dash salt

Toppings:
1 tablespoon pizza sauce
1/2 ounce pepperoni, 8 thin slices
1/2 large fresh mushroom, sliced thin, 1/2 ounce
1 ounce Italian sausage, cooked and crumbled
1 ounce mozzarella cheese, shredded
2 tablespoons green pepper, minced, 1/2 ounce
1 tablespoon red onion, minced, 1/4 ounce

Pound the chicken as thin as possible without tearing it. Season both sides of the chicken with the seasonings and place it on a foil-lined baking sheet. Spread the pizza sauce on the top of the chicken. Arrange the remaining topping ingredients in this order: pepperoni, mushrooms, sausage, cheese, peppers and then the onions. Lightly sprinkle with a little more Italian seasoning and garlic powder. Bake at 400º 10 minutes. Do not overcook.

Thai Turkey Skillet Recipe

THAI TURKEY SKILLET (WE TRIPLED THIS RECIPE)
1 pound lean ground turkey
2 red bell peppers, sliced thin
2 tablespoons fresh ginger
3 cloves garlic, chopped
1 teaspoon red pepper flakes
3 tablespoons natural peanut butter
2 tablespoons lime juice
2 tablespoons soy sauce
1 tablespoon sesame oil
1/2 cup cilantro, chopped
8 romaine lettuce leaves

Brown the ground turkey in a large nonstick skillet or wok; drain the grease. Add the peppers, ginger, garlic and red pepper flakes. Cook over medium-high heat about 4 minutes or until the peppers have softened slightly.

Meanwhile, whisk together the peanut butter, lime juice, soy sauce, sesame oil and cilantro. Remove the skillet from the heat and add the peanut butter mixture to the skillet; mix well. Serve the meat mixture rolled up in the lettuce leaves or over chopped lettuce.

Roast Chicken Recipe

Roast Chicken (We doubled this recipe in this video)

Ingredients 

  • sea salt (optional)
  • freshly ground black pepper
  • 3/4 tsp fennel seeds, crushed
  • 1/4 tsp garlic powder
  • 1/4 tsp dried oregano
  • 4 (4-6 oz each) skinless, boneless chicken breasts
  • 6 Tsp olive oil, divided
  • 1 large shallot, thinly sliced
  • 2 tsp fresh rosemary, chopped
  • 2 medium red bell peppers, thinly sliced
  • 1 yellow bell pepper, thinly sliced
  • 1 cup chicken broth
  • 1 Tbs balsamic vinegar

Instructions

  1. Preheat oven to 450℉.
  2.  Combine 1/2 tsp salt, fennel seeds, 1/4 tsp freshly ground black pepper, garlic powder and oregano.
  3. Brush chicken with 2 tsp oil, and sprinkle spice rub over chicken.
  4. Heat a large skillet over med-high heat, and add 2 tsp olive oil.
  5. Add chicken and cook 3 minutes or until browned.  Turn each piece and cook 1 minute more.
  6. Remove chicken from pan and arrange in a large baking dish.  Bake for 15-20 minutes, or until fully cooked.
  7. Meanwhile, heat remaining oil over medium-high heat in the same large skillet used to brown the chicken (do not wash it first).
  8. When pan is hot, add shallots and rosemary, and sauté 3-5 minutes, or until shallots are translucent.
  9. Add peppers, and stir in broth, scraping pan to loosen brown bits.
  10. Reduce heat and simmer 5 minutes.  Add vinegar and season with sea salt and freshly ground black pepper.  Cook 3 minutes more, stirring frequently.
  11. Serve sauce over chicken.

Low-Carb Chili Recipe

Ingredients
1 cup fresh onion, chopped
2 cloves garlic, minced
3 tbsp olive oil
2 lbs of lean ground turkey
4 slices of turkey bacon
2 cups tomatoes, undrained (fresh is best, but one 14 oz can diced tomatoes works too)
2 cups of beef broth (one 14 oz can)
2 tsp salt
2 tsp black pepper
2 bay leaves
1 tsp oregano
1/4 tsp crushed whole cumin
2 1/2 tbsp chili powder

Instructions
1. In a pan, cook the garlic, chopped onions, olive oil, chopped up turkey bacon and ground turkey together over medium heat for about 10 to 15 minutes or until all the red in the turkey has turned gray or brown (no red showing as you stir it)

2. Next turn down the heat to low, and add tomatoes, beef broth and stir in all the seasonings. Cover with lid, and simmer for about 1 1/2 hours or until the beef is very tender. Remove the two bay leaves. Serve and Enjoy!

Chile Monterey Chicken

CHILE CHICKEN MONTEREY

Ingredients

  • 4 boneless chicken breasts
  • Seasonings of your choice
  • 1 tablespoon butter
  • 1 small onion, chopped, 2 1/2 ounces
  • 4 ounce can mushrooms or 1/4 pound fresh mushrooms, sliced
  • 4 ounce can chopped green chiles
  • 4 ounces pepper-jack cheese, shredded

Directions

Flatten and season the chicken breasts; grill and keep warm. Meanwhile, in a small skillet, sauté the onions and mushrooms in butter until the onions are tender. Stir in the chiles. Place the chicken pieces on a baking sheet or in a shallow baking pan. Top with the mushroom mixture, then with the cheese. Bake at 350º about 5-10 minutes until the cheese has melted.

Nutritional Information

Makes 4 servings. Each serving has 224 Calories; 8g Fat; 32g Protein; 4g Carbohydrate; 2g Dietary Fiber; 2g Net Carbs

Recipe from http://www.genaw.com/lowcarb/