- (1.0 cup of chopped) Raw Onions
- (6.0 clove) Garlic
- (900 gms) Ground Chicken Breast
- 3 Jalapeno Peppers
- (3.0 tsp of ground) Oregano
- (1.0 tbsp) Cumin
- (3.0 tbsp) Chili Powder
- (900 gms low sodium canned chicken broth or homemade chicken broth even better)
- (1.0 dash) salt
Prepare all the ingredients by mincing the garlic and jalapeno peppers. Chop the onions and tomatoes.
You may use any varieties of tomatoes but I prefer roma tomatoes because they are flavorful for eating and meaty for cooking. Use a stock pot and spay it with cooking spray or Pam to avoid dish from sticking.
Set it over medium high heat. Into the stock pot, add the onions, garlic and jalapeno peppers. When adding the jalapeno peppers try to add a small amount and stir, then taste it.
Add more if necessary. Sauté the ingredients, then add the grounded chicken breast and cook halfway through or until nearly browned.
Mix the diced tomatoes with the chicken broth and stir until all the ingredients are well blended. Cover the pot, re-adjust the heat, and simmer for about 20 minutes.
Remove the cover and season it with salt and pepper to taste and stir. Re-season only if necessary.
Serve it into a bowl and garnish it with a sprinkle of cilantro and a slice of lemon on the side. Serve and enjoy!
Use a stock pot and spay it with cooking spray or Pam so avoid mixture from sticking.
Tips: When cutting jalapeno peppers, use gloves or wash your hands thoroughly after mincing and make sure not to rub your eyes with your hands.
Facts: Spicy foods can help ease pain caused by arthritis and damaged nerves. Eating spicy foods can help burn bonus calories and kill some cancer and leukemic cells because of the main compound “capsaicin “ which is found in chilies.
- 1 Handful fresh chervil
- Stevia to taste
- 2 Garlic Cloves
- 1 Handful freshly chopped flat
- 30 g Coconut Oil
- 150 ml Plain Yoghurt
- Zest and juice of 3 Lemons
- Freshly ground himalayan Salt
- 2 baby chickens
- 600 ml Low sodium chicken stock
Wash and dry the chicken. Zest the lemons and squeeze the juice. Lift the skin off the breast and gently work your fingers between the flesh and the skin to seperate them.
Crush the garlic. Pick some of the thyme leaves off the stems. Mix together the butter, garlic and thyme leaves, half the lemon zest and some seasoning. Spread the seasoned coconut oil on the chickens and over the flesh of the breasts.
Season the birds inside and out. Strew the rest of the thyme over the base of an oven proof dish and sit the birds on top, breast sides down. Pour over half the stock and a squeeze of lemon. Roast in the preheated oven until the juices run clear (aprrox 50 minutes dependant on the size of the birds).
Turn the birds after 1/2 hour and baste with the pan juices leaving the skin on the breast to crisp. Remove the chickens from the cooking dish and keep warm whilst you make the sauce.
Cook together the rest of the stock and the lemon zest and juice with a little stevia. Use to de-glaze the cooking dish scraping up all the crusty cooking juices and simmer them together to amalgamate the flavours.
Strain into a clean pan. Add the yoghurt and cook down fairly hard to reduce and caramelise the yoghurt. Season carefully and add a little more stevia if necessary (it depends how tart the lemons are) Finish the sauce with a good handful of freshly chopped parsley. Remove the breasts and legs off the carcasses and serve with a coating of the sauce.
1 tsp (5 ml) coconut oil
2 chicken breasts on the bone, skin removed
1/3 cup (80 ml) rooibos tea
1 bay leaf
1/2 tbsp (7,5 ml) prepared mild mustard
3 tbsp (45 ml) lemon juice or white grape vinegar
1 tsp (5 ml) liquid stevia
1 tbsp coconut oil
1/2 tsp (2,5 ml) dried origanum
black pepper to taste
100 g broccoli, cut in florets
1 cup (250 ml) frozen cauliflower
1/4 cucumber, halved and sliced
large handful mixed lettuce leaves
1. Chicken: Heat the oil in a large frying pan over a medium heat and fry chicken on both sides until golden brown.
2. Reduce heat, add tea and bay leaf. Cover with a lid. Simmer for 20-25 minutes or until just cooked. Spoon out and allow to cool. (Freeze the pan juices and use as a stock for another meal.) Remove the bones from the chicken and shred the meat.
3. Salad: Mix mustard, lemon juice, stevia, oil and origanum and season with pepper. Pour some of this mixture over the chicken to marinade the cooked meat.
4. Pour boiling water over the broccoli and cauliflower. Allow to stand for 7-10 minutes or until cooked. Drain and repeat if necessary. Rinse well to cool.
1 protein and 1 fruit
Number of Servings: 1
- 100g chicken – cut into chunks
•orange – cut in 1/4s
•2-3 cloves minced garlic
•1 T fresh ginger root (about 1/2″-1″ long piece, peeled & minced)
•1/2 t basil
•juice of half lemon
1. Preheat pan over MED heat.
2. Sprinkle chicken with pepper.
3. Add chicken to pan and stir fry until brown on all sides, about 5-10 mins.
4. Add garlic and cook for 1 min.
5. Squeeze juice of orange quarters over chicken.
6. Peel & separate orange into sections. Add orange sections, ginger, lemon juice, and basil. Stir
7. Cover and simmer for about 20-30 mins
Number of Servings: 1
This is one of my favorite salads and one that my friend and I always make when we’re together in England. It’s very nice with avocado for phase 3 and 4 as well.
100gms boneless chicken breast, grilled
Lettuce, chopped, about 2 cups
1/2 small tomato
1/2 ounce Mozarella cheese
1 hard boiled egg, sliced in half
2 tablespoons homemade low fat Ranch dressing
Pinch fresh parsley, chopped, optional
Grill the chicken; slice thinly. Arrange the lettuce on a large plate. Top with the chicken and remaining ingredients.
Makes 1 serving
Do not freeze
Optional ingredients (not included in carb count):
- Sliced cucumber
- Minced chives
- Slivered green peppers
- Sunflower kernels
Enjoy this tangy citrus chicken dish which is great if you’re having guests over for dinner, or just as a super quick easy mid-week meal
- 1 free-range chicken
- 2 lemons, juiced
- 2 grapefruit, juiced
- 3 cloves garlic, finely chopped
- 2 T coconut oil
Cut the chicken into 4 pieces. Mix the remaining ingredients except the coconut oil and marinate the chicken for 1 hour.
Preheat the oven to 200°C. Heat the coconut oil in a non-stick pan over a medium to high heat and brown the chicken.
Finish in the oven until cooked through and golden, basting with the citrus marinade.