1001 Low-Carb Recipes: Hundreds of Delicious Recipes From Dinner to Dessert That Let You Live Your Low-Carb Lifestyle and Never Look Back (78 page)

Who says all Italian food involves pasta?

4 boneless, skinless chicken breasts

¼ pound (115 g) prosciutto or good boiled ham, thinly sliced

40 leaves fresh or dry sage (Fresh is preferable.)

2 tablespoons (28 g) butter

2 tablespoons (30 ml) olive oil

½ cup (120 ml) dry white wine

Place a chicken breast in a large, heavy, resealable plastic bag and pound it until it’s ¼ inch (6 mm) thick. Repeat with the remaining chicken breasts.

Once all your chicken breasts are pounded thin, place a layer of the prosciutto on each one, scatter about 10 sage leaves over each one, and roll each breast up. Fasten with toothpicks.

Melt the butter with the olive oil in a heavy skillet over medium heat. Add the chicken rolls and sauté, turning occasionally, until golden all over.

Add the wine to the skillet, turn the heat to low, cover the skillet, and simmer for 15 minutes.

Remove the chicken rolls to a serving plate and cover to keep warm. Turn the heat up to high and boil the liquid in the skillet hard for 5 minutes to reduce. Spoon over the chicken rolls and serve.

Yield:
4 servings

Each with 2 grams of carbohydrates, no fiber, and 37 grams of protein.

3 boneless, skinless chicken breasts

3 tablespoons (45 ml) olive oil

1 medium onion, chopped

½ teaspoon ground coriander

1 teaspoon ground cumin

¼ teaspoon ground cinnamon

½ teaspoon turmeric

¼ teaspoon black pepper

1 tablespoon (6 g) freshly grated ginger

1 can (14½ ounces, or 410 g) diced tomatoes

2 cloves garlic, crushed

1 cup (240 ml) chicken broth

Cut the chicken breasts into cubes. Heat the olive oil over medium heat in a heavy skillet and add the chicken and onions.

Sauté for a couple of minutes and then stir in the coriander, cumin, cinnamon, turmeric, and pepper. Cook until the chicken is white all over.

Add the ginger, tomatoes, garlic, and broth; stir. Cover, turn the heat to low, and simmer for 15 minutes.

Yield:
3 servings

Each with 14 grams of carbohydrates and 1 gram of fiber, for a total of 13 grams of usable carbs and 26 grams of p

The minute I told my sister about this, she started hounding me for the recipe.

1½ pounds (680 g) boneless, skinless chicken breast

¼ cup (60 ml) olive oil

4 ounces (115 g) kasseri cheese, sliced

8 tablespoons (120 ml) tapenade

¼ cup (60 ml) dry white wine

2 cloves garlic

One at a time, pound the chicken breasts until they’re ¼ inch (6 mm) thick all over. Cut the breasts into 6 servings, if necessary. Sauté them in the olive oil over medium-high heat. When they’re turning golden on the bottom, turn them and lay the slices of kasseri over them. Let them cook another 2 to 3 minutes or until the cheese is starting to melt. Spread the tapenade over the breasts and add the wine to the skillet. Let the whole thing cook for another minute or two, just to warm the tapenade and make sure the chicken is cooked through. Remove the chicken to serving plates, add the garlic to the wine left in the skillet, stir the whole thing and let it boil for a minute or so, and pour it over the chicken before serving.

Yield:
6 servings

Each with just 2 grams of carbohydrates, a trace of fiber, and 40 grams of protein.

3 pounds (1.4 kg) chicken pieces

2 tablespoons (30 ml) lemon juice

Salt and pepper

3 tablespoons (42 g) butter

1 medium onion, sliced

2 cloves garlic, crushed

½ cup (120 ml) dry white wine

1 cup (240 ml) chicken broth

½ teaspoon ground rosemary

1 cup (230 g) plain yogurt

Guar or xanthan

Rub the chicken with the lemon juice and sprinkle it with salt and pepper.

Melt the butter in a big, heavy skillet over medium-high heat and brown the chicken all over. When the chicken is brown, remove it from the skillet, pour off the fat, and put the chicken back.

Add the onion, garlic, wine, chicken broth, and rosemary to the skillet. Cover, turn the heat to low, and let the whole thing simmer for 30 minutes or so.

When time’s up, pull the skillet off the heat and uncover. Let it cool for about 10 minutes. Remove the chicken to a serving platter. Whisk the yogurt into the sauce in the skillet, stirring until it smoothes out. Thicken a bit with guar or xanthan and serve over the chicken.

Yield:
5 to 6 servings

Assuming 5, each will have 38 g protein; 6 g carbohydrate; trace dietary fiber, 6 g usable

This dish is Greek chicken, simmered in red wine, tomatoes, and spices. If all you’ve had is Greek roasted chicken (which is wonderful, by the way!), try this!

3 pounds (1.4 kg) cut-up chicken

2 tablespoons (28 g) butter

2 tablespoons (30 ml) olive oil

1 cup (160 g) chopped onion

1 cup (240 g) canned diced tomatoes

4 tablespoons (66 g) tomato paste

¼ cup (60 ml) dry red wine

1 clove garlic, crushed

¼ teaspoon ground allspice

½ teaspoon ground cinnamon

¼ cup (60 ml) chicken broth

In a big, heavy skillet, brown the chicken all over in the butter and olive oil. When it’s golden, remove from the pan and pour off all but about 1 tablespoon (15 ml) of the fat.

In that fat, sauté the onion a bit. When it’s golden, add the tomatoes, tomato paste, wine, garlic, allspice, cinnamon, and chicken broth. Stir it all together and bring to a simmer.

Add the chicken back to the skillet, turn the heat to the lowest setting, cover, and cook for 30 minutes. Uncover and simmer for another 30 minutes and then serve.

Yield:
6 servings

Each with 30 g protein; 8 g carbohydrate; 1 g dietary fiber; 7 g usable carbs.

1 cut up broiler-fryer

cup (160 ml) apple cider vinegar

3 tablespoons (45 ml) oil

2 teaspoons salt

¼ teaspoon pepper

Combine the vinegar, oil, salt, and pepper. Reserve some marinade for basting and pour the rest over the chicken in a large resealable plastic bag. Marinate for at least an hour; more time wouldn’t hurt.

Preheat the broiler to high. Take the chicken out of the marinade and broil it about 8 inches (20 cm) from the flame. Baste it with the reserved marinade every 10 to 15 minutes while cooking using a clean utensil each time you baste. Give it about 25 minutes per side or until cooked through. (Pierce it to the bone; the juices should run clear, not pink.) You may need to rearrange the chicken pieces on your broiler rack to get them to cook evenly so they’re all ready at the same time.

Yield:
4 servings

Each with 3 grams of carbohydrates per serving if you consumed all the marinade, but of course you don’t, so each serving has less than 1 gram of carbohydrates, no fiber, and 44 grams of protein.

You may be wondering why this is called Picnic Chicken—it’s because come summer, if you really were going on a picnic, you could bring the bag of chicken and reserved marinade along in the cooler and grill it at the park or the beach. What a

Making my Paprikash with real sour cream is one of the great joys of low-carbing!

1 cut-up broiler-fryer

3 tablespoons (42 g) butter

1 small onion

2 tablespoons (12.6 g) paprika

½ cup (120 ml) chicken broth

1 cup (230 g) sour cream

Salt or Vege-Sal and pepper

Melt the butter in a heavy skillet and brown the chicken and onions over medium-high heat.

In a separate bowl, stir the paprika into the chicken broth. Pour the mixture over the chicken.

Cover the skillet, turn the heat to low, and let it simmer for 30 to 45 minutes.

When the chicken is tender and cooked through, remove it from the skillet and put it on a serving platter. Stir the sour cream into the liquid left in the pan and stir until smooth and well blended. Heat through but do not let it boil or it will curdle. Season with salt and pepper to taste and serve this gravy with the chicken.

Yield:
4 servings

Each with 7 grams of carbohydrates and 1 gram of fiber, for a total of 6 grams of usable carbs and 53 grams of protein.

Be sure to serve plenty of Cauliflower Purée (page 209) with it to smother in the extra gravy!

1 cut-up broiler-fryer

4 tablespoons (56 g) butter

½ cup (12 g) Splenda

¼ cup (60 ml) spicy brown mustard

1 teaspoon salt 1 teaspoon curry powder

Preheat the oven to 375°F (190°C, or gas mark 5).

Melt the butter in a shallow roasting pan. Add the Splenda, mustard, salt, and curry powder and stir until well combined.

Roll the chicken pieces in the butter mixture until coated and then arrange them skin side up in the pan. Bake for 1 hour.

Yield:
4 servings

Each with 5 grams of carbohydrates, a trace of fiber, and 44 grams of protein.

The recipe I adapted this from was terribly high-carb, including a cup of orange juice and a lot more raisins. The decarbed version is del

3 pounds (1.4 kg) cut-up chicken, whatever you like—I like legs and thighs.

Salt and pepper

2 tablespoons (30 ml) oil

1 orange

¼ cup (30 g) slivered almonds, toasted

1 tablespoon (15 ml) lemon juice

2 tablespoons (20 g) raisins

¼ cup (40 g) chopped onion

1 clove garlic, crushed

cup (160 g) canned diced tomatoes, undrained