Chicken in Broccoli Cheese Sauce

A yummy recipe from George Stella’s Real Food Real Easy cookbook. Serves 4-6. Calories: 460, Fat: 19 g, Protein: 63 g, Fiber: 1 g, and Net Carbs: 4 g.

INGREDIENTS:

  • 1 tablespoon trans-fat free margarine (or butter)
  • 4-6 boneless, skinless chicken breasts
  • 1 cup chicken broth
  • 8 ounces light cream cheese (or regular cream cheese)
  • 2 cups frozen broccoli florets
  • 1/2 teaspoon salt (or salt substitute)
  • 1/4 teaspoon garlic powder
  • 1 cup shredded sharp Cheddar cheese

INSTRUCTIONS:

  1. ADD margarine or butter to a large skillet over medium-high to high heat, until sizzling.  Add chicken breasts and brown well, about 3 minutes each side.
  2. TRANSFER chicken to a slow cooker set to low. Add the chicken broth to the skillet the chicken was cooked in over medium-high heat and use a spatula to scrape the bottom, breaking up any glaze the chicken may have left in the pan. Heat broth until simmering.
  3. ADD the cream cheese, broccoli florets, salt, and garlic powder to the slow cooker and then pour simmering chicken broth over top.
  4. COVER and let cook 5-6 hours, or until chicken is thoroughly cooked. After the first hour of cooking, stir well to disperse the cream cheese throughout.
  5. WHEN chicken is finished cooking, set the slow cooker to high and stir in shredded Cheddar cheese, until melted. Serve immediately.

George Stella’s Tips:  If you are planning on leaving the house, you can skip the stirring an hour into cooking by melting the cream cheese in the skillet before adding the chicken broth in step 2.

George Stella’s Variation: The broccoli will break up into the sauce, and that’s not a bad thing, but if you’d like something with a little more texture, start with fresh broccoli or (even better) cauliflower florets. Also, you can add 2 teaspoons of Dijon mustard for a little more zing (which I did).

Advertisements

Holly’s Chopped Salad

This is my sister’s recipe and it is a big hit in our family.  It takes a little while to make because there is a lot of chopping involved but it is absolutely delicious.  The ingredients can be altered to suit your own personal taste preferences.  The key is that ALL ingredients must be chopped in SMALL pieces.  It can easily feed 6-8 people.

INGREDIENTS:

  • Two heads of lettuce (two varieties) (or 2-3 bags), chopped
  • 1 cup of spinach, chopped
  • 1 cup cauliflower, chopped
  • 1 cup broccoli, chopped
  • Red bell pepper, chopped
  • Yellow bell pepper, chopped
  • Cucumber, chopped
  • Tomatoes, 2-3, chopped
  • Avocado, chopped
  • 3-4 hardboiled eggs, chopped
  • 3-4 cooked bacon slices, crumbled
  • 1/2 cup parmesan cheese
  • 1/4 cup sunflower seeds
  • Pepper

DIRECTIONS:

  1. Mix all ingredients together in a large bowl.  Add pepper and dressing (we use Marie’s ranch dressing).

Enjoy!

Crispy Baked Chicken Wings Recipe

This is a great recipe that my friend Jana turned me on to.  I located it at http://www.fifteenspatulas.com and made some adjustments.  The recipe yields 2-4 servings.

INGREDIENTS:

  • 2 lbs. chicken wing pieces
  • salt
  • pepper
  • garlic powder

DIRECTIONS:

  1. Preheat the oven to 450 degrees F.
  2. Heat up a big pot of boiling water.  Season the water like you would for cooking pasta (taste the water, it should taste a little repulsively salty, like sea water).
  3. Boil the chicken wings for 7-8 minutes, then remove them to a wire rack so the excess water can drain off.  Let them drip dry a little bit, then dry them well with a paper towel.
  4. Place the chicken wings directly on a sheet pan.  (I use parchment paper on the pan.) Bake the chicken wings for 25-30 minutes on one side, then flip the wings and bake for another 5 minutes on the other side.  The wings should have crispy crackly golden skin on the side that was in contact with the sheet pan.

Options:  I mix ranch dressing and wing sauce to dip my wings in.  I also made these with parmesan cheese.  I put the parmesan cheese, salt, pepper and garlic powder into my food processor and then just rolled my wings in the mix before baking.  D’lish!

Low Carb Slow Cooker Chicken Fajita Soup

I found this recipe at http://www.aboutamom.com.  The carb count is not available but based on the ingredients, it is very low.

INGREDIENTS:

  • 3 boneless, skinless chicken breasts
  • 32 oz. chicken stock
  • 1 (14.5 oz.) can diced tomatoes
  • 1 medium yellow pepper, diced
  • 1 medium red pepper, diced
  • 1 medium onion, diced
  • 2 cloves garlic, minced
  • 6 oz. mushrooms, thinly sliced
  • 1 (8 oz.) package McCormick Taco with Chipotle & Garlic Skillet Sauce (I could not locate this sauce so I used 6 oz. tomato paste, paprika and chipotle chili powder)
  • 1 tbs. season salt
  • 2 tbs. fresh cilantro, chopped

INSTRUCTIONS:

  1. Except for the fresh cilantro, add all ingredients to the slow cooker.  Cover and cook on low for 6 hours.
  2. Using two forks, shred the chicken breasts.  Gently stir in fresh cilantro, cover, and continue cooking for an additional hour.

This recipe makes a lot of soup, about 14 cups.  I topped off with a little sour cream.

Mushroom Swiss Smothered Chicken Breasts

Another great recipe from George Stella’s Real Food, Real Easy cookbook. It has 3 net carbs per serving. There are great variation ideas at the end of the recipe. I’ve added ham to this recipe and am looking forward to trying it with bacon next time. Enjoy!

INGREDIENTS:

  • 2 tablespoons fat-free margarine (or butter)
  • 4 boneless, skinless chicken breasts
  • salt and pepper
  • 8 ounces mushrooms, sliced
  • 1/4 teaspoon garlic powder
  • 4 slices Swiss cheese

DIRECTIONS:

  1. Add the margarine or butter to a large skillet over medium-high to high heat.  Once sizzling, add chicken breasts and sprinkle liberally with salt and pepper.
  2. Cook chicken until golden brown, about 3-4 minutes per side.
  3. Add mushrooms over chicken and sprinkle garlic powder, as well as another small pinch of salt and pepper over top.  Cover, reduce heat to low, and cook an additional 5 minutes, or until cutting into chicken at its thickest part reveals no pink.
  4. Place oven rack about 6 inches from the top, set broiler to high and transfer chicken breasts to a sheet pan.  Top chicken breasts with an even amount of the cooked mushrooms, and then cover all with the juices from the pan.  Then top each with a slice of Swiss cheese.
  5. Broil for only 1 to 2 minutes or until cheese is bubbly and melted.  Serve immediately.

Variation:  A slice of ham or two strips of bacon can be added between the mushrooms and the Swiss cheese for even more smothered goodness!

Amish Broccoli Salad

This is a delicious, healthy and sweet salad which can be a main dish or a side dish.  The recipe comes from http://low-carb-news.blogspot.com.  This dish claims to yield 12 servings but it is so delicious it yields around half that in my house.  1 serving = 4.1 net carbs.  There are variations to the recipe that I will add to the bottom.

INGREDIENTS:

  • 1 lb chopped broccoli
  • 1 lb chopped cauliflower (chopped into very small chunks)
  • 1/2 lb bacon, fried and crumbled (about 7 slices)
  • 2 cups grated Smoked Gouda OR cheddar cheese, divided
  • 1 cup mayonnaise
  • 1 cup sour cream
  • liquid sweetener to equal 1/2 cup sugar (or 1/2 cup sugar substitute OR to taste)
  • 1/2 tsp salt OR to taste

DIRECTIONS:

  1. In large salad bowl, combine broccoli, cauliflower, bacon and 1-1/2 cups Smoked Gouda or cheddar cheese;
  2. In medium bowl, combine mayonnaise, sour cream, sweetener and salt.  Stir the creamy mixture into the broccoli salad.  Sprinkle the remaining cheese over the top. Cover the salad bowl with plastic wrap and chill before serving.

Variations:  Leave out the cauliflower and use only broccoli.  Add some chopped or sliced red onions.  Replace the cauliflower with diced cooked chicken.  Maybe add in some chopped, hard boiled eggs.

Tuscan Cauliflower Soup Recipe

Another recommended recipe from my friend Jana.  It comes from http://www.tasteofhome.com.  I’m not a big soup person but I love this recipe.  There are 6 net carbs in 1-1/4 cups.  Enjoy!!

INGREDIENTS:

  • 4 cups fresh cauliflowerets (about 14 ounces)
  • 2 cans (14-1/2 ounces each) reduced-sodium chicken broth
  • 2 cups water
  • 2 garlic cloves, minced
  • 1 pound bulk Italian sausage
  • 1 cup sliced fresh mushrooms
  • 1 cup heavy whipping cream
  • 1/4 teaspoon pepper
  • 1/2 pound bacon strips, cooked and crumbled (optional)

DIRECTIONS:

  1. In a large saucepan, combine cauliflower, broth, water and garlic; bring to a boil.  Simmer, uncovered, 12-15 minutes or until cauliflower is tender.
  2. Meanwhile, in a large skillet, cook sausage and mushrooms over medium heat 6-8 minutes or until sausage is no longer pink, breaking up sausage into crumbles.  Remove with a slotted spoon; drain on paper towels.
  3. Add sausage and mushrooms to cauliflower mixture; return to a boil.  Reduce heat; simmer, uncovered, 5 minutes. Stir in cream and pepper; heat through.  Serve with bacon (optional).  Yield: 8 servings (2-1/2 quarts).

4-Ingredient Chicken Bake

This recipe comes from a shared video from my friend, Jana.  The video is located on BuzzFeed Video’s Facebook page.  I converted the video instructions into my own directions.  This is an easy, low carb and yummy recipe.

INGREDIENTS:

  • 4 boneless/skinless chicken breasts (or how many you want to cook)
  • Basil Pesto
  • Roma tomatoes (2 or 3), sliced
  • Mozzarella cheese

DIRECTIONS:

  1. Place breasts in a 9×12 glass baking dish.  Season with salt and pepper.
  2. Put 1 tablespoon pesto on each breast.
  3. Put sliced tomatoes on top of each breast.
  4. Cover all with mozzarella cheese.
  5. Bake 40 minutes at 400 degrees.

Spicy Chicken Bacon Ranch Casserole

This is a delicious recipe I adapted from http://www.ketodelivered.com.  It has 6 servings and 2.8 g. net carbs per serving.

INGREDIENTS:

  • 2 jalapenos (the actual recipe calls for 4 but I found 2 to be plenty)
  • 3 oz. cheddar cheese
  • 1/2 rotisserie chicken (I used the majority of the chicken)
  • 1/4 cup ranch
  • 10 slices bacon
  • 3 oz. cream cheese
  • 1/2 green pepper
  • 1 cup crumbled cauliflower
  • 1 tsp. red pepper flakes
  • 1/2 tsp. onion powder
  • 1/4 tsp. garlic powder
  • salt and pepper to taste

INSTRUCTIONS:

  1. Preheat oven to 375 F.
  2. Chop bacon, chicken, green pepper and 2 jalapenos.
  3. In a pan, cook bacon pieces until crisp, then add cauliflower, green pepper and jalapenos.  Stir occasionally.
  4. Once soft, add all other ingredients (except cheddar cheese) and mix together well.
  5. Spread mixture on the bottom of a 9×13 casserole dish.
  6. Grate cheddar cheese and sprinkle over top.
  7. Bake for 15 minutes or until cheddar is melted and starting to crisp.

Enjoy!

Cuban Pot Roast

Another great recipe from http://www.ibreatheimhungry.com.  This crock pot recipe serves 10 and has 2 g. net carbs per serving.

INGREDIENTS:

  • 2.5 – 3 lb. boneless chuck roast
  • 1/2 cup salsa verde
  • 1/2 cup canned chopped green chilis
  • 1 cup diced tomatoes
  • 2 tbsp. dried onion flakes
  • 1 tsp. garlic powder
  • 1/2 cup red and yellow peppers cut into strips
  • 1 tsp. salt (or salt substitute)
  • 2 tbsp. ground cumin
  • 1 tbsp. ground coriander
  • 1 tsp. dried oregano
  • 1 tbsp. chili powder (or a little more if you like it spicy like me)
  • 1/2 tsp. black pepper
  • 2 tbsp. apple cider vinegar

INSTRUCTIONS:

  1. Generously season the roast with salt and pepper.  Sear in a hot pan until browned on all sides.  Place the meat in the bottom of a 5 qt. crock pot (slow cooker).
  2. Add the salsa verde, chilis and tomatoes to the pan you seared the meat in.  Deglaze and bring to a boil.  Pour over the meat in the crock pot.  Add the onion flakes, garlic, peppers, salt, cumin, coriander, oregano, chili powder, black pepper and apple cider vinegar and stir.
  3. Cook for 4 hrs. on high or 6 hrs. on low (or until the meat is tender).  Shred the meat and serve with your choice of toppings.