LOW-CARB CHICKEN RECIPES

1. Creamy Apple Bacon Chicken

Why do apple and bacon seem to go so well together? I think the sweet/salty combination makes it work, and helps it work nicely with chicken. If you don't have to be super-strict with carbs, you can add more apple.

Ingredients:
• 1 lb. boneless skinless chicken breast, either whole or cut into pieces (see below)
• 1 small apple, cut into ¼ inch slices
• ¼ cup apple juice (see below for alternatives)
• ¼ cup dry white wine (or chicken broth)
• 1/3 cup heavy cream
• 2 Tablespoons oil plus one more of oil, butter, or bacon grease
• 1 teaspoon dried thyme -- or use tarragon or a mix of "French-type" herbs, or fresh if you have it -- 2-3 teaspoons
• 2 strips bacon, cooked crisp and crumbled
• salt and pepper

Preparation:
One-quarter cup apple juice has 7 grams of sugar, spread over 3 servings. This is less apple juice than any container you can buy, so I will sometimes just add water or chicken broth and zero-carb sweetener to the sauce, or even apple-flavored herb tea.
The chicken breasts can be either left whole, cut in half, or cut into bite-sized pieces. I like the bite-sized pieces for taste, but use the larger pieces when looks are more important. Sprinkle salt and pepper on both sides.

1) Heat 1 to 2 Tablespoons fat in pan. I don't like to use more than half bacon grease, as it burns. Lightly brown apple slices in pan. You don't want them to be too soft, just to the point where you can start to easily put a fork in them. Remove apples.

2) Add another Tablespoon of oil, and brown chicken on both sides. The chicken probably won't be cooked through at this point, which is OK. Push chicken to one side or to the edges. Add the wine, which should deglaze the pan. Add the rest of the liquids and herbs and simmer until reduced and chicken is cooked through.

3) Serve with bacon bits sprinkled over the top.

2. Creamy Southwest Chicken

This skillet chicken dish is one you can have on the table in 20 minutes, start to finish, using canned green chiles and shredded cheese.

Chicken Cooking Tip: Using the best available chicken you can afford really makes a difference. Taste tests usually favor kosher chickens, chickens that have access to pasture, and natural chickens, but there is a lot of variation between farms. Sample and decide.

This skillet chicken dish is one you can have on the table in 20 minutes, start to finish, using canned green chiles and shredded cheese. The chiles are mild, so this isn't a spicy dish, but is a tasty one. Serve with refried beans and/or a salad and sliced avocado.

Ingredients:
• 1 lb boneless skinless chicken breasts
• 1/4 C minced onion
• 2 cloves minced garlic
• 6-8 oz canned chopped green chiles (depending on can size)
• Optional: small amt of chicken stock or Better than Boullion
• 1/4 C cream
• 1/3 C shredded cheddar or jack cheese
• Olive oil
• Salt, pepper

Preparation:
1) Heat large skillet with oil.

2) Cut chicken into bite sized pieces and season with salt and pepper. Saute' till brown on both sides, adding onions about half way through.

3) Add garlic and cook for another minute.

4) If needed, deglaze the pan with a little water or chicken stock. Add 1 teaspoon Better Than Bouillon if desired.

5) Add green chiles and cream, and simmer until chicken is done and sauce is thickened.

6) Top with cheese, and serve when cheese melts.

Optional garnish: avocado slices; cilantro


3. Skillet Chicken Divan

You can make this low carb version of chicken divan on the stovetop and run it under the broiler if you want. Or forget the broiler and just serve and eat. It is classic comfort food, and a great way to use up leftover chicken or turkey (or buy a roasted chicken at the deli).

Tip: "Chicken Tenders" are a flap of breast meat underneath the main piece of meat. Sometimes these are sold separately, and are even faster to cut up, since it is already partly done for you.

You can make this low-carb version of chicken divan on the stovetop and run it under the broiler. Or forget the broiler and just serve and eat. Classic comfort food, and a great way to use up leftover chicken or turkey (or buy a roasted chicken at the deli). Often you see it with almonds on top, but I like the texture of nuts throughout. You can use chopped walnuts or almonds. Milk can be substituted for the soy milk and/or cream, and the proportions of these can be changed as well.

Ingredients:
• 2.5 cups (or so) of chopped cooked chicken
• 3 cups cooked chopped broccoli
• 8 oz mushrooms, sliced, 1/4 cup chopped onion
• 1/2 cup dry white wine
• 1 Tablespoon Better than Boullion and 3/4 cup water, or 3/4 cup chicken broth and salt to taste
• 1/4 cup heavy cream
• 1/2 cup unsweetened soy milk (see note above)
• 2 teaspoons low carb thickener such as NOTStarch or 2 T whole wheat flour
• 1 teaspoon dried thyme
• 1 teaspoon Worcestershire sauce
• 3/4 cup walnuts, chopped (it's nice if you toast them, but not vital)
• 1/2 cup shredded parmesan cheese

Preparation:
1) Saute onion and mushrooms in oil for 4-5 minutes.

2) Add wine and boil most of it away.

3) Add thickener. If you are using flour, cook for a minute or so before adding the rest of the ingredients.

4) Add liquids and seasonings. Cook, stirring occasionally, for 2-3 minutes. Add the rest of the ingredients except the cheese - you can mix that in or sprinkle it over the top and put the whole thing under the broiler to brown.


4. Moo Shu Chicken

Often, Moo Shu pork or chicken has quite a bit of sugar in it, either added directly or in Hoisin sauce, which can have up to 10 grams of sugar per Tablespoon. I have a sugar-free plum sauce to serve with my version of Moo Shu Chicken (you can substitute pork if you'd like). You can substitute packaged cole slaw mix for the cabbage. But if you do, don't cook it more than a minute or it will become mushy, which is not at all the texture you're going for.

Ingredients:
• Marinade:
• 3 Tablespoons soy sauce
• 1 Tablespoon sesame oil
• 1 clove garlic, crushed
• 1 teaspoon grated fresh ginger
• � teaspoon Chinese Five Spice powder
• Stir-fry:
• 1 lb. chicken, cut into �-inch strips
• 2 medium stalks celery, thinly sliced
• 3 cloves crushed garlic
• 1 Tablespoon grated fresh ginger
• 6 oz. fresh shitake mushrooms, sliced into �-inch strips
• 1 cup sliced green onion (scallions) - about 6 onions
• 4 cups sliced cabbage (�-inch strips)
• 8 oz. bean sprouts (mung beans are good, or any type intended for stir-frying)
• 1 Tablespoon soy sauce
• 1 Tablespoon oil (vegetable or olive)

Preparation:
1. Mix together marinade ingredients, add chicken, and mix to coat.
2. Prepare vegetables, and grate ginger and garlic so everything will be ready.
3. Heat large skillet on medium-high heat with vegetable or olive oil. When the oil is hot, add the chicken, and stir-fry until just cooked through, probably 3 to 4 minutes depending upon how thick you cut the chicken. Remove chicken from pan.
4. Add the sesame oil, then the celery, ginger, and garlic. Saute for one minute.
5. Add the vegetables in the following order, stir-frying for 1 to 2 minutes after each addition: mushrooms, onions, cabbage, bean sprouts.
6. Add the soy sauce and the chicken. Toss to combine.
7. Serve with sugar-free plum sauce. If you like, use low-carb tortillas as wrappers.

5. Easy Thai Coconut Curry Chicken

This is a very simple skillet meal. It's one I do when I have little energy. You can use any Thai seasoning mixture or curry paste you like.

Tip: When thawing boneless skinless chicken that you intend to cut up, don't let it thaw all the way. It will be easier to cut if it's still a little firm.
This is a simple skillet meal. You can use any Thai seasoning or curry you like. There are jars of Thai curry paste on the market of various types, or you can use a powdered mixture. My favorite powder for this dish are Penzeys* Sate Seasoning mix, which is really yummy.

Ingredients:
• 1 lb. skinless chicken breasts or thighs, cut in bite-sized pieces
• 1/2 medium onion (optional, but I like it), chopped
• 1 medium red Bell pepper, chopped
• 12 oz. fresh or frozen green beans
• 1 can coconut milk (can use light or regular)
• Thai spices as described above to taste (depends on heat) curry powder
• Salt or seasoning salt to taste

Preparation:
For maximum efficiency:

1) Heat some oil (I included 1 T in the nutritional info below) in the pan -- olive, coconut, peanut, or high-oleic safflower oil all work well. Amount depends upon size of pan; you want a thin coating on the bottom.
2) Chop onion, and add.
3) Chop pepper and add. Stir. Cook until onion is getting soft, if it isn't already.
4) While that is cooking, chop the chicken.
5) Add the spices (including the salt). The amount will depend upon the spice. For example, with Penzey's Sate' Seasoning, I use about 4 t, but for a hot paste, more like 2 t. It just depends upon how spicy the blend is and how spicy you like your food. Stir until the you start to smell the spices.
6) Add the chicken. Stir until almost cooked through.
7) Add the coconut milk. (Note: this makes a fairly soupy curry. If you want it thicker, just add maybe 2/3 of the can.) Bring it to a boil, and simmer for 3 to 5 minutes.

Serving Suggestion: Serve over Cauliflower Rice.


6. Chicken Marsala

Usually the meat in Chicken Marsala (or Veal Marsala) is pounded flat and floured. You don't need the flour (although you can sprinkle a bit over the meat if you like, for not a big carb count and it will help in browning). Although pounding the meat out helps it cook more quickly, you don't have to do it. I often use chicken breast tenderloins (quicker and less expensive) and sometimes cut them up for ultra-fast cooking. Be sure to use dry Marsala wine, not sweet, for low-carb cooking.

Ingredients:
• 1 lb. boneless skinless chicken breasts
• 1 small onion
• 1 cup mushroom slices
• 3 T (or so) olive oil
• 1/2 cup dry Marsala wine
• 2 T minced Italian (flat leaf) parsley
• Chicken broth or Better than Bouillon

Preparation:
1. If desired, pound chicken between two pieces of wax paper or plastic (use anything from an old wine bottle to a small heavy pot for this). Season chicken with salt and pepper.

2. Heat oil in skillet and add chicken. Cook until done, remove, and cover with foil.

3. Add onion and mushrooms, cook until soft. Add wine to pan and cook for 1 to 2 minutes.

4. At this point, judge the amount of liquid for sauce for chicken. If you need more, add a bit of broth. Taste, and adjust seasonings. If it needs more salt, this is a good place to add a little Better Than Bouillon, if you have it, for the chicken flavor and salt.

5. Pour vegetables and sauce over chicken, and sprinkle with parsley.


7. Chicken with Cranberries and Red Wine

I like to use chicken thigh meat because I think it stands up to this intensely-flavored sauce, but you can use chicken breasts, or pork. It's quicker to do this boneless version, but if you have bone-in meat, just brown it on the stove and finish it in the oven at 350 F. with the sauce. If I'm pressed for time, I do the sauce in a separate pan.

Ingredients:
• 1 to 1and 1/2 lbs boneless skinless chicken, thigh meat preferred
• 1/4 C minced onion
• 1 cup dry red wine
• 1 cup fresh or frozen cranberries
• 2 T grated fresh ginger
• 1 bay leaf
• 1/2 T Chinese Five Spice Powder (if you don't have it, use 1/2 t cinnamon and 1/2 t allspice)
• Sweetener to taste
• Salt and pepper
• 1 T butter
• 1 T olive oil

Preparation:
1) Heat large skillet on stove. Add oil. Put salt and pepper on chicken.

2) Brown chicken on both sides.

3) Remove chicken and cover to keep warm. Pour out excess oil if there's much more than you started with.

4) Saute' onion for 2-3 minutes.

5) Add ginger and cook another minute or so.

6) Add wine and bay leaf. Scrape to dissolve brown bits on pan. Bring mixture to a boil.

7) Add cranberries. Cook until cranberries are popped, 5 minute or so. Add some sweetener - start with 1/4 cup sweetening power - the exact amount is going to depend upon the acidity of the other ingredients. Ideally, you'll find a balance where the tartness is relieved just enough to be tasty, but before it goes over into "jammy". If it gets too thick, add some chicken stock or water.

8) Adjust seasonings, adding salt if necessary.

9) At the end, add one T cold butter - this will thicken it and "round out the corners" taste-wise.

10) Serve chicken with sauce poured over the top.

Warning: I once cut the chicken into bite-sized pieces and cooked it in the sauce. We had chicken that was entirely purple for dinner.

With 1.5 lbs chicken, this makes about 5 servings.


8. Fajitas - Chicken or Beef

Before you ask, yes, there is soy sauce in this recipe (I consider it the "secret ingredient") I got the idea years ago when I asked the cook in a Mexican restaurant about his great fajitas, so I feel I'm on safe ground. Skirt steak is traditional, but you can really use whatever beef you like, or boneless skinless chicken breast. I usually use green onions for grilling (you can get more for the same carbs, and more fiber) but regular onions if I'm making them in a skillet.

Ingredients:
• 1.5-2 lbs skirt steak or other beef or chicken easily cut into strips
• 1 medium onion, sliced, or 15 medium scallions (green onions) - same amount of carb!
• 2 large Bell peppers, sliced - two different colors is nice
• 1/4 cup soy sauce
• 1/4 cup lime juice
• 1 teaspoon chili powder
• 2 Tablespoons oil

Preparation:
1. Combine soy sauce, lime juice, chili powder, and oil. If grilling, save a couple of Tablespoons aside to toss with the vegetables.

2. Slice the meat into about 1/2 inch slices. If using skirt steak, flank steak, or other meat with an obvious grain (lines through the meat), be sure to cut perpendicular to the grain, or you will be chewing a very long time. (Think about it - you want to create a lot of short fibers, not a few long ones.) How to Cut Meat Against the Grain

3. If cooking in a skillet, marinate everything together in a bowl or plastic bag (a zip-type works well). If grilling, marinate the meat and veggies separately. Even a few minutes helps, up to 2 hours is great.

4. If grilling, remove from marinade and grill.

5. For cooking in a skillet (preferably regular, not nonstick), cook the meat first (it will probably take two batches, depending upon your pan). Add a little oil to the skillet and get it very hot (the oil will shimmer). If you don't get it hot enough (or crowd too much meat in), the meat will steam instead of browning. When the meat is browned, remove and add veggies. When they begin to soften, return meat to skillet to heat through.

6. Serve with salsa, sour cream, cilantro (if desired) and guacamole. If low-carb tortillas are available, that is a nice addition, but a fork works fine.

9. Low Carb Pasta with Chicken and Roasted Red Pepper Sauce

This recipe can use any kind of low carb pasta, but it works very well with the tofu shirataki fettuccini noodles.

Ingredients:
• Low carb pasta (if using shirataki noodles, two 8 ounce packages works well for 4 servings)
• 1.5 lbs boneless skinless chicken, cut into cubes - for 5 servings - less for fewer servings
• 1/2 cup finely choppped onion
• Salt and pepper
• Roasted Red Pepper Cream Sauce (see link below)
• Basil (optional - fresh chopped preferred)

Preparation:
1) Season the chicken with salt and pepper. Saute' chicken and onions in a small amount of oil until cooked through.

2) Heat Roasted Red Pepper Sauce through in a saucepan or in the microwave. Do not boil.

3) Rinse shiratake noodles in hot water (or prepare other low carb pasta). Cut with kitchen shears to desired length.

4) Toss ingredients together. If fresh basil is available, I will usually chop some up and add it at this point.

10. Basil Chicken with Vegetables

This is a quick, easy, and tasty meal. The suggested vegetables are only a starting place, both in quantity and variety - you can really use almost any vegetable. Broocoli, cauliflower, and onions are good additions. You can also substitute pesto sauce for the basil and garlic if you wish.

Ingredients:
• 1 pound boneless chicken meat, cut into bitesized pieces
• 1 red Bell pepper, chopped
• 8 oz mushrooms, sliced
• 2 cups sliced zuchinni or other summer squash
• 8 oz fresh basil, chopped
• 3 cloves garlic, minced or pressed
• 3 Tablespoons olive oil
• Salt and pepper to taste

Preparation:
Heat oil in large skillet on high heat, and sprinkle salt and pepper on chicken. Cook chicken on one side. Add the vegetables and stir. When food is nearly cooked, push it to one side and add the garlic. After about 30 seconds, stir it all together and add the basil. Cook another 30-60 seconds and serve. Pesto (homemade or store-bought) can be substitued for the garlic and basil.