Chicken Tacos

170 Calories per serving

• 100 grams Chicken finely chopped Chicken (weighed, grilled or baked with lemon juice and seasonings)
• 1/4 cup Water or Homemade Broth
• 1 clove garlic crushed and minced
• 1/8 teaspoon oregano
• pinch Cayenne Pepper to taste
• small Fresh Cilantro
• 1 pinch Cumin
• 2-4 leaves lettuce

Cook chicken in chicken broth, adding onion, garlic, and spices.

DEGLAZE pan with lemon juice or a little water. Serve in leaves of lettuce.

Top with homemade salsa

(1 protein, 1 vegetable) 

Simple Omelet

This has eggs but I will put it here.  I read again mixed messages.  Some say stay away from eggs others say it didn't hurt them.  So basically if you can back off the eggs.

1 egg and 3 egg whites

1 tbsp milk (optional)

½ tbsp dehydrated minced onion (9 calories) or onion powder

Shredded baby spinach leaves

4 oz diced tomatoes (20 calories)

Heavy sprinkling of Old Bay Seasoning


Cook either as an omelette or as scramble. If as an omelette, pour egg mixture into heated non-stick pan and cook until underside is firm. Sprinkle with onions, tomato and spinach leaves. If cooking as a scramble, pour in eggs, cook for a few seconds, then add other ingredients and finish scrambling

Chicken Pizzaiola

194 Calories   Oven 350 degrees, 45-50 mins

• 100 grams chicken
• 1 whole tomato (diced)
• 2-3 cloves minced garlic
• 1 teaspoon oregano
• 1 teaspoon basil
• 1/4 teaspoon chili powder
• 1 dash black pepper

Directions

Sear each side of the chicken for a minute or two in a frying pan with a dash of salt/pepper (until just browned). Preheat oven to 350 degrees. Place 1/2 of the diced tomato in casserole dish. Add meat on top of tomato and top with minced garlic. In small bowl, toss the rest of tomato with the oregano, basil, chili powder, and black pepper. Place on top of steak. Cover tightly with aluminum foil or with lid. Bake

Chinese Chicken

100 grams of cubed meat (chicken, shrimp or steak)

5 tbsp of chicken Bouillon base

Cabbage

Dash of onion salt, Chinese 5 spice, salt & pepper

1 minced clove of garlic

½ packet of Stevia


Shred cabbage.  Sautee minced garlic in 1 tbsp of bouillon base.  Add 2 Tbsp of base and cabbage over medium heat.  Remove while still crunchy.  Combine 2 tbsp of bullion base, onion salt, Chinese 5 spice and stevia.  Pour into pan with cubed meat.  Stir fry this mixture. Throw cabbage back in for 1-2 minutes until heated.

Chicken Fingers

203 Calories

• 100 grams chicken breast, sliced into strips
• 1 breadstick or melba toast
• 1 teaspoon dijon mustard
• 1 teaspoon italian seasoning

Directions

Preheat oven to 375-400 degrees. Grind breadstick in food processor then mix together with spices and set aside. Wash raw chicken and marinate for 5-10 min in mustard. Dip chicken in bread crumbs. Place on foil lined baking sheet and bake until done, approximately 15 minutes

Breaded Chicken Cutlets

189 Calories

• 100 grams chicken
• 1 grissini, ground into powder
• 1/2 cup homemade chicken broth
• 1/4 teaspoon garlic powder
• 1/4 teaspoon paprika
• 1/4 teaspoon poultry seasoning, optional
• 1/4 teaspoon cayenne use less if you want them spicy
• Salt and pepper to taste

Directions

1. Preheat pan over MED heat. 2. In a small dish or ziplock bag combine grissini powder, garlic powder, paprika, poultry seasoning, cayenne, and salt/pepper. 3. Add chicken to seasonings and fully coat. 4. Add half of broth and chicken to pan. 5. Cook for approx. 3-4 mins each side depending on thickness of chicken. Keep adding more broth as it cooks off. 6. Serve immediately.

Chicken Mixture

• 100 grams of ground chicken or turkey
• 2-3 cans stewed tomatoes or crushed (must not have any sugar or corn starch!)
• 3-4 garlic cloves, crushed
• Season with parsley, cumin, basil, rosemary, salt, red pepper flakes.
• Brown chicken with seasonings and then add tomatoes.

Simmer for 10 minutes