1001 Low-Carb Recipes Part 27

At least 30 minutes before cooking time, put 4 bamboo skewers in water to soak. Get your grill going before you a.s.semble your kebabs.

Okay, time to make kebabs. With a fork or slotted spoon, lift the scallops out of their Marinade. Pat them dry with a paper towel and put them on a plate. Sprinkle them liberally with the barbecue rub.

Cut the slices of bacon in half. Wrap each scallop around its circ.u.mference with a half-slice of bacon, piercing with a bamboo skewer to hold. Put 8 bacon-wrapped scallops on each skewer.

Grill, turning once or twice, over a medium-hot fire-have a water bottle on hand to put out flare-ups. Baste once or twice with the reserved lemon-maple marinade, using a clean utensil each time. Cook until the bacon is done and the scallops are fairly firm.

Yield: 4 servings 4 servings If you consumed all the marinade, you'd get 15 grams of carb per serving, not counting the polyols in the pancake syrup, but you're not going to. I'd give a generous estimate of 5 grams of carbohydrate per serving; 28 grams protein.

Broiled Orange Chili Lobster If you ever manage to get tired of lobster with lemon b.u.t.ter or lobster with curried mayonnaise, try this.

4 lobster tails, split down the back of the sh.e.l.l 2 tablespoons (28 g) b.u.t.ter 1 teaspoons chili garlic paste teaspoon orange extract teaspoon Splenda 1 teaspoon lemon juice Preheat the broiler.

The lobster tails should have their sh.e.l.ls split along the back. Put them on a broiler rack.

Melt the b.u.t.ter and then stir in everything else. Baste the lobster tails with this mixture, being sure to get some down into the sh.e.l.l. Place the tails 5 to 6 inches (13 to 15 cm) under the broiler, set on high.

Broil for 7 to 8 minutes. Baste every couple of minutes with the b.u.t.ter mixture, using a clean utensil each time. End the basting about 2 minutes before the end of cooking time. Serve.

Yield: 4 servings 4 servings Each with 53 g protein; 2 g carbohydrate; trace dietary fiber; 2 g usable carbs.

Oysters en Brochette Oysters are an oddity in the world of animal protein because they actually contain a few carbs of their own. Still, they're quite nutritious (loaded with zinc), and many people love them. This makes an elegant appetizer or a very light supper.

16 large oysters 6 slices bacon 24 mushrooms b.u.t.ter (optional) Lemon wedges (optional) Preheat the broiler.

You'll either need metal skewers for this or you'll need to think far enough ahead to put 6 bamboo skewers in water to soak for a few hours before you begin cooking.

Either way, simply skewer a slice of bacon near the end and then skewer a mushroom. Fold the strip of bacon back over, skewering it again, add an oyster, and fold and skewer the bacon again-you're weaving the bacon in and out of the alternating mushrooms and oysters, see?

Lay the skewers on a broiler pan and broil them close to the heat with the broiler on low for about 10 minutes. Turn once or twice until the oysters are done and the bacon's getting crisp. You can baste these with b.u.t.ter while they're broiling if you like, but it's not strictly necessary. Serve one skewer per person as a first course, with lemon wedges if you like.

Yield: 3 servings 3 servings Each with 8 grams of carbohydrates and 2 grams of fiber, for a total of 6 grams of usable carbs and 10 grams of protein.

Two Variations: My husband, who refers to mushrooms as "slime," likes these without the mushrooms. This cuts the carb count down to just 2 grams per serving.

If you'd like to impress the guests at your next party, you can cut strips of bacon in half and wrap each half-strip around an oyster, piercing with a toothpick to hold. Broil as directed above until the bacon gets crispy and serve hot. These are called Angels on Horseback-I have no idea why-and they're a cla.s.sic hot appetizer. These will have just a trace of carbohydrates per piece.

10.

Poultry

Drunken Chicken Wings I'd call these Chinese-inspired except for the bourbon, which is all-American. How about calling it East-Meets-West?

20 whole chicken wings, or 40 drummettes 1 tablespoon (15 ml) fish sauce (nuoc mam or nam pla) 1 tablespoon (6 g) grated ginger 2 teaspoons black pepper 1 teaspoon chili garlic paste cup (6 g) Splenda 2 tablespoons (30 ml) sugar-free imitation honey cup (60 ml) bourbon Throw your wings into a large resealable plastic bag. Mix together everything else. Reserve some of the marinade for basting and pour the rest over the wings. Press out the air, seal the bag, and toss it in the fridge. Let your wings live it up for at least a few hours.

When it's time to cook, light your grill; you'll want it medium-high. When the fire is ready pour off the marinade and arrange the wings on the grill. Grill for 7 to 10 minutes per side, basting often with the reserved marinade. Make sure you use clean utensils each time you baste to avoid cross-contamination. Serve.

Yield: You will, of course, have 20 wings or 40 drummettes-how many servings will depend on whether you're serving these as a main dish or an appetizer. You will, of course, have 20 wings or 40 drummettes-how many servings will depend on whether you're serving these as a main dish or an appetizer.

Whichever, each whole wing will have well under 1 gram of usable carbohydrate, and 9 grams of protein. Halve those figures for drummettes. Carb count does not include polyol in sugar-free honey.

Roast Chicken with Balsamic Vinegar This has wonderfully crunchy skin and a sweet-and-tangy sauce to dip bites of chicken in.

1 cut up broiler-fryer Bay leaves Salt or Vege-Sal Pepper 3 to 4 tablespoons (45 to 60 ml) olive oil 3 to 4 tablespoons (42 to 56 g) b.u.t.ter cup (60 ml) dry white wine 3 tablespoons (45 ml) balsamic vinegar Preheat the oven to 350F (180C, or gas mark 4).

Tuck a bay leaf or two under the skin of each piece of chicken. Sprinkle each piece with salt and pepper and arrange them in a roasting pan.

Drizzle the chicken with olive oil and dot them with the same amount of b.u.t.ter. Roast in the oven for 1 hours, turning each piece every 20 to 30 minutes. (This makes for gloriously crunchy, tasty skin.) When the chicken is done, put it on a platter and pour off the fat from the pan. Put the pan over medium heat and pour in the wine and balsamic vinegar. Stir this around, dissolving the tasty brown stuff stuck to the pan to make a sauce. Boil this for just a minute or two, pour into a sauceboat or a pitcher, and serve with the chicken. Discard the bay leaves before serving.

Yield: 4 servings 4 servings Each with 2 grams of carbohydrates, a trace of fiber, and 44 grams of protein.

Orange-Five-Spice Roasted Chicken This is my way of combining my love of Chinese food with the current trend toward citrus flavors. It's good, too!

3 pounds (1.4 kg) chicken thighs cup (60 ml) soy sauce 2 tablespoons (30 ml) canola or peanut oil 1 tablespoon (15 ml) lemon juice 1 tablespoon (15 ml) white wine vinegar 1 tablespoon (1.5 g) Splenda 2 tablespoons (40 g) low-sugar orange marmalade 2 teaspoons five-spice powder Place the chicken in a big resealable plastic bag. Mix together everything else. Reserve some of the marinade for basting and pour the rest into the bag. Seal the bag, pressing out the air as you go. Turn the bag to coat the chicken and throw it in the fridge. Let it sit for at least a couple of hours, and longer is fine.

Preheat your oven to 375F (190C, or gas mark 5). Haul the chicken out of the fridge, pour off the marinade, and arrange the chicken in a baking pan. Roast your chicken for 1 hour and baste 2 or 3 times with the reserved marinade, making sure to use a clean utensil each time you baste to avoid cross-contamination.

Yield: 5 to 6 servings 5 to 6 servings a.s.suming 6, each will have 32 g protein; 3 g carbohydrate; trace dietary fiber; 3 g usable carbs-and that's a.s.suming you end up consuming all of the marinade.

Greek Roasted Chicken Many carry-out places do a brisk business in chickens roasted Greek-style, and it's no wonder why-they're terrific. But the best-kept secret about those roasters is that they're as easy as can be to make at home.

3 to 4 pounds (1.4 to 1.8 kg) of chicken (whole, split in half, cut-up broiler-fryer, or cut-up parts of your choice) cup (60 ml) lemon juice cup (120 ml) olive oil teaspoon salt teaspoon pepper Wash the chicken and pat it dry with paper towels.

Combine the lemon juice, olive oil, salt, and pepper and stir them together well. If you're using a whole chicken, rub it all over with some of this mixture, making sure to rub plenty inside the body cavity as well. If you're using cut-up chicken, put it in a large resealable plastic bag, pour the marinade over it, and seal the bag.

Let the chicken marinate for at least an hour or as long as a day.

At least 1 hour before you want to serve the chicken, pull it out of the bag. You can either grill your chicken or you can roast it in a 375F (190C, or gas mark 5) oven for about 1 hour. Either way, cook it until the juices run clear when it's pierced to the bone.

Yield: 5 servings 5 servings Each with less than 1 gram of carbohydrates, a bare trace of fiber, and 52 grams of protein.

If you have a rotisserie, this is a terrific dish to cook in it. Follow the instructions that come with your unit for cooking times.

Absolutely Cla.s.sic Barbecued Chicken You'll notice that this is remarkably similar to the Absolutely Cla.s.sic Barbecued Ribs (page 435), the only difference being that it's chicken!

3 pounds (1.4 kg) cut-up chicken (on the bone, skin on-choose light or dark meat, as you prefer) [image]cup (40 g) Cla.s.sic Barbecue Rub (page 486) cup (120 ml) chicken broth cup (120 ml) oil cup (120 ml) Kansas City Barbecue Sauce (page 467) Wood chips or chunks, soaked for at least 30 min Get your grill going, setting it up for indirect smoking.

While the grill's heating, sprinkle the chicken with all but a tablespoon of the rub. Combine the reserved rub with the chicken broth and oil to make a mop.

When your fire is ready, place the chicken over a drip pan, add the wood chips or chunks, and close the grill. Let it smoke for half an hour before you start to baste it with the mop. Then mop it every time you add more chips or chunks, using a clean utensil each time you baste. Smoke the chicken for about 90 minutes or until an instant-read thermometer registers 180F (85C). When the chicken is just about done, baste the skin side with the Kansas City Barbecue Sauce and move it over the fire, skin-side down, for 5 minutes or so. Baste the other side with the sauce using a clean utensil, turn it over, and give it another 5 minutes over the fire. Boil the remainder of the sauce and serve with the chicken.

Feel free to use this same basic method with any rub and any sauce!

Yield: 5 servings 5 servings Each serving will have 9 grams of carbohydrate and 1 gram of fiber, for a usable carb count of 8 grams; 35 grams protein.

Korean Barbecued Chicken Hot, spicy, garlicky, and a little sweet-this chicken is truly wonderful. And unlike cla.s.sic American barbecued chicken, this is actually grilled, so it cooks faster than the slow-smoked variety.

2 pounds (910 g) chicken pieces 2 tablespoons (33 g) chili garlic paste 3 tablespoons (45 ml) dry sherry 1 tablespoon (15 ml) soy sauce 4 cloves garlic, crushed 1 tablespoons (23 ml) toasted sesame oil 1 tablespoon (6 g) grated ginger 2 scallions, minced 2 teaspoons black pepper 1 tablespoon (1.5 g) Splenda Put the chicken in a large resealable plastic bag. Mix together everything else. Reserve some marinade for basting and pour the rest over the chicken. Press out the air, seal the bag, and toss it in the fridge. Let your chicken marinate for several hours.

When it's time to cook, fire up the grill. You'll want it at medium to medium-high. When the grill is ready for cooking, remove the chicken from the bag and pour off the marinade. Cook the chicken skin-side up for about 12 to 15 minutes, keeping the grill closed except when basting. Turn it skin-side down and let it grill for 7 to 9 minutes, again with the grill closed. Turn it skin-side up again and let it grill until the juices run clear when pierced to the bone and an instant-read thermometer registers 180F (85C). Baste several times with the reserved marinade while cooking, making sure to use a clean utensil each time you baste. Discard remaining marinade and serve chicken.

Yield: 4 servings 4 servings With all the marinade, each serving would have 4 grams of carbohydrate and 1 gram of fiber, but you won't consume all the marinade; I'd count no more than 3 grams per serving; 30 grams of protein.

Orange-Tangerine Up-the-b.u.t.t Chicken Once someone figured out that standing a chicken up on a beer can made for a perfectly roasted chicken, soda-can chicken was inevitable!

1 3 to 4-pound (1.6 to 1.8 kg) whole roasting chicken 1 teaspoon salt or Vege-Sal 1 teaspoon Splenda 1 drop blackstrap mola.s.ses (It helps to keep your mola.s.ses in a squeeze bottle.) 1 teaspoon chili powder 3 tablespoons (60 g) low-sugar orange marmalade 1 12-ounce (360-ml) can tangerine Diet-Rite soda, divided (Make sure the can is clean!) 2 to 3 teaspoons oil 1 teaspoon spicy brown mustard Prepare your grill for indirect cooking-if you have a gas grill, light only one side; if you're using charcoal, pile the briquettes on one side of the grill and light.

Remove the neck and giblets from the chicken. Rinse the chicken and pat it dry with paper towels.

In a small bowl combine the salt or Vege-Sal, Splenda, mola.s.ses, and chili powder. Spoon out half the mixture (1 teaspoons) into a bowl and reserve; rub the rest inside the cavity of your chicken.

Stir the low-sugar orange marmalade into the reserved seasoning mixture. Open the can of tangerine soda and pour out 2/3 cup (160 ml). Put cup (60 ml) of the soda you poured off into the marmalade/seasoning mixture and stir it in-you can drink the remainder of the soda you poured off or throw it away. Now, using a church-key-type can opener, punch several more holes around the top of the can. Spray the can with nonstick cooking spray and set it in a shallow baking pan. Carefully place the chicken down over the can, fitting the can up into the cavity of the chicken. Rub the chicken with the oil.

Okay, you're ready to cook! Make sure you have a drip pan in place. Set the chicken, standing upright on its soda can on the side of the grill not over the fire and spread the drumsticks out a bit, making a tripod effect. Close the grill and cook the chicken at 250F (130C) or so for 75 to 90 minutes or until the juices run clear when it's p.r.i.c.ked to the bone. You can also use a meat thermometer-it should register 180F (85C).

while the chicken is roasting, add the mustard to the marmalade/soda/seasoning mixture and stir the whole thing up. Use this mixture to baste the chicken during the last 20 minutes or so of roasting.

When the chicken is done, carefully remove it from the grill-barbecue gloves come in handy here or use heavy hot pads and tongs. Twist the can to remove it from the chicken and discard. Let the chicken stand for 5 minutes before carving. In the meantime, heat any leftover basting sauce to boiling-and serve as a sauce with the chicken.

Yield: 5 servings 5 servings Each serving will have 5 grams of carbohydrate and a trace of fiber. a.s.suming a 3-pound (1.6-kg) chicken, each serving will have 40 grams of protein.

Cinnachick This is really unusual and wonderful!

1 broiler-fryer, cut up-about 2 to 3 pounds (1.1 to 1.4 kg) cup (120 ml) dry sherry 3 tablespoons (45 ml) sugar-free imitation honey 3 tablespoons (4.5 g) Splenda 2 teaspoons ground cinnamon 1 teaspoon curry powder 1 clove garlic, crushed teaspoon salt Just combine everything but the chicken, reserving some marinade for basting, and pour the rest over the chicken in a shallow, nonreactive pan or a resealable plastic bag. If you're using a bag, press out the air and seal it. Put the chicken in the fridge and let it marinate for anywhere from a few hours to all day.

Then heat your grill-medium-high for a gas grill or well-ashed coals in a charcoal grill. Grill the chicken bone-side down for about 12 minutes and then turn it and grill it for 7 or 8 minutes skin-side down. Keep the hood closed except when turning the chicken or fighting off flare-ups with your squirt bottle. Turn it again and grill until juices run clear when the chicken is pierced to the bone. Baste the chicken frequently with the reserved marinade using a clean utensil each time you baste.

Yield: 4 servings 4 servings Each with 4 grams of carbohydrate, not counting the polyols in the imitation honey; 1 gram fiber. These figures, however, a.s.sume you'll consume all of the marinade, which you won't-so I'd guess no more than 2 grams per serving; 36 grams of protein.

Balsamic-Mustard Chicken 1 broiler-fryer chicken, about 3 pounds (1.4 kg), cut up, or whatever chicken parts you like 2 tablespoons (33 g) chili garlic paste cup (120 ml) spicy brown mustard cup (60 ml) balsamic vinegar cup (60 ml) olive oil Put the chicken parts in a large, heavy resealable plastic bag. Combine everything else and whisk together well. Reserve some marinade for basting and then pour the rest into the bag with the chicken, press out the air, and seal the bag. Throw the bag in the fridge and let the chicken marinate for anywhere from a few hours to all day.

When it's time to cook, light your charcoal or gas grill; you'll want a medium to medium-high fire. When the grill is ready, pull the chicken out of the marinade using tongs and place it on a plate. Pour off the marinade.

Now put the chicken on the grill skin-side up and grill it for 12 to 15 minutes. Turn it and let it grill for 7 to 9 minutes skin-side down. Turn it again and cook for another 5 to 10 minutes or until the juices run clear when it's pierced to the bone and an instant-read thermometer reads 180F (85C). Baste frequently with the reserved marinade using a clean utensil each time you baste. Keep the grill closed except when basting or turning the chicken.

Yield: 5 to 6 servings 5 to 6 servings a.s.suming 6 servings, if you consumed all the marinade, each would have 3 grams of carbohydrate and a trace of fiber, but actually you'll get less than that. a.s.suming 6 servings, each will have 30 grams of protein.

Spatchc.o.c.ked (or UnSpatchc.o.c.ked) Chicken with Vinegar Baste Treating chicken to an acidic baste or marinade of some kind is a time-honored way of bringing out the flavor of our favorite fowl. This baste also adds some heat and complex spiciness-yum! What the heck is "spatchc.o.c.ked" chicken? It's a chicken that's been cut along the backbone and opened up flat for easier grilling.

3 pounds (1.6 kg) chicken-either whole or cut up 1 cup (240 ml) cider vinegar 3 teaspoons chili powder 2 tablespoons (3 g) Splenda 1 teaspoon cayenne 1 teaspoon paprika 1 teaspoon dry mustard 1 teaspoon black pepper teaspoon c.u.min teaspoon salt Technically, you're supposed to cut along both sides of the backbone and remove it entirely, but that's too much work for me, so I just let my chicken look uneven. I know this sounds hard, but if you have good poultry or kitchen shears- my Martha Stewart shears from Kmart work just fine-it takes all of about a minute and a half. Make the cut along the bottom side of the chicken, grab either side of the cut, and pull the chicken open. Press down on the breastbone until you hear a slight crack. Now you have a flat chicken you can lay on a grill.

Or you can just not bother. I'm describing the process because it's terribly, terribly trendy in grilling circles right now, and anyway, whole chickens are often quite cheap. However, I think it's easier just to use a cut-up chicken, you know? The baste works just as well with the parts, and you don't have to carve.

Either way, start by lighting your grill; you'll want it at medium heat. While the grill is heating, combine everything but the chicken.

Grill the chicken starting skin-side up, and keeping the grill closed except when basting or dealing with flare-ups, grill for 15 minutes, basting frequently with the vinegar mixture using a clean utensil each time. Turn skin-side down and grill for 7 to 9 minutes, still basting; then turn skin-side up again and continue grilling until juices run clear when chicken is pierced to the bone or an instant-read thermometer registers 180F (85C). Serve.

Yield: 5 servings 5 servings Even with all of the basting liquid you'd get only 5 grams of carb, with 1 gram of fiber, or 4 grams of usable carb per serving-but you won't consume all of the basting liquid. Count no more than 2 grams per serving; 40 grams of protein.

Sherry-Mustard-Soy Marinated Chicken 3 to 4 pounds (1.6 to 1.8 kg) cut-up chicken cup (6 g) Splenda 3 tablespoons (45 ml) olive oil 3 tablespoons (45 ml) sherry 1 tablespoon (15 ml) mustard 1 tablespoon (15 ml) soy sauce 1 tablespoon (6.3 g) black pepper tablespoon Worcestershire sauce cup (40 g) minced onion 1 clove garlic, crushed 2 tablespoons (30 ml) water Combine everything but the chicken, mixing well. Put the chicken either in a shallow, nonreactive pan or in a large resealable plastic bag. Reserve some marinade for basting and pour the rest of the marinade over the chicken. If it's in a pan, turn it once or twice to coat. If it's in a bag, press out the air, seal the bag, and turn it a few times to coat the chicken. Either way, stick the chicken in the fridge and let it marinate for at least 1 or 2 hours, and longer won't hurt.

When the chicken is ready to grill, have the gas grill set to medium or the charcoal covered with white ash. Grill the chicken bone-side down for 10 to 12 minutes with the lid closed (but check now and then for flare-ups!), basting with the reserved marinade once or twice using a clean utensil each time you baste. Turn the chicken over with tongs and grill skin-side down for 6 to 7 minutes, again with the grill closed, but check now and then for flare-ups. Turn the chicken back to bone-side down, baste it one more time, and grill with the lid closed for another 5 to 10 minutes until the juices run clear when the chicken is pierced to the bone or until an instant-read thermometer reads 180F (85C).

Yield: 5 to 6 servings 5 to 6 servings a.s.suming 6, and a.s.suming you consumed all the marinade, each serving would have 4 grams of carb and 1 gram of fiber, for a usable carb count of 3 grams. Since you won't consume all of the marinade, however, I'd count 2 grams per serving; 34 grams protein.

Tarragon Chicken 1 cut up broiler-fryer 2 tablespoons (28 g) b.u.t.ter 1 teaspoon salt or Vege-Sal Pepper 3 tablespoons (4.8 g) dried tarragon leaves 1 clove garlic, crushed cup (120 ml) dry white wine If your chicken is in quarters, cut the legs from the thighs and the wings from the b.r.e.a.s.t.s. (It will fit in your skillet more easily this way.) Melt the b.u.t.ter in a heavy skillet over medium-high heat and brown the chicken, turning it once or twice, until it's golden all over.

Pour off most of the fat and sprinkle the chicken with the salt and just a dash of pepper. Scatter the tarragon over the chicken, crushing it a little between your fingers to release the flavor, and then add the garlic and the wine.

Cover the skillet, turn the heat to low, and simmer for 30 minutes, turning the chicken at least once. Spoon a little of the pan liquid over each piece of chicken when serving.

Yield: 4 servings 4 servings Each with 2 grams of carbohydrates, a trace of fiber, and 44 grams of protein.

San Diego Chicken A version of this recipe appeared in my local paper, and though it looked tasty, it was way too high-carb for us. I played around with it, cut out a lot of the carbs, and ended up with this recipe- fruity and tomato-y and yummy.

3 pounds (1.4 kg) cut-up chicken 1 8-ounce (220 ml) can tomato sauce 1 tablespoon (15 ml) lemon juice 1 tablespoon (15 ml) lime juice [image]teaspoon lemon extract teaspoon orange extract 3 tablespoons (4.5 g) Splenda 3 tablespoons (45 ml) white wine vinegar (If you don't have any on hand, I'm sure cider vinegar would taste fine-different, but fine.) 2 cloves garlic, crushed 1 teaspoon Italian seasoning 1 teaspoon hot pepper sauce Mix together everything but the chicken pieces. Place the chicken pieces in a large resealable plastic bag and pour the tomato sauce mixture over it. Seal the bag, pressing out the air as you go, and turn to coat all the chicken pieces. Let your chicken marinate for at least a few hours, and I'm betting a day wouldn't hurt a bit.

When you're ready to cook: Get your grill ready-charcoal covered with white ash or gas grill set to medium. Pull the chicken out of the marinade and pour the marinade out of the bag and into a saucepan. Go throw the chicken on the grill, bone-side down. Close the lid and set a timer for 13 to 15 minutes.

While the chicken is grilling, put that pan of marinade over the heat and let it come to a boil. Now, go check your chicken for flare-ups-I keep a squeeze bottle of water by the grill to keep these at bay. You want your chicken cooked, not charred!

Has the timer gone "ding?" Turn the chicken using a pair of tongs. Set your timer for another 13 to 15 minutes. When time's up, turn it skin-side up again and pierce a piece to the bone to make sure all the juices are running clear.If there's any pink in the juices, let the chicken cook another few minutes.

When it's done, serve each piece with a little of that marinade you boiled spooned over the top. Enjoy!

Yield: 6 servings 6 servings Each serving will have 5 grams of carbohydrate and 1 gram of fiber, for a usable carb count of 4 grams; 29 grams of protein.

I use serious Jamaican scotch bonnet hot sauce in this, and it isn't scorch-your-mouth hot, just nicely spicy. If you want to, you can crank the heat up or down by either using more or less hot pepper sauce or using hotter or less-hot pepper sauce.

Curried Chicken 4 or 5 chicken quarters, cut up and skinned 1 medium onion 1 tablespoon (28 g) b.u.t.ter 1 rounded (6 g) tablespoon curry powder 1 cup (240 ml) heavy cream 3 or 4 cloves of garlic, crushed cup (120 ml) water Preheat the oven to 375F (190C, or gas mark 5).

Arrange the chicken in a shallow baking pan. Chop the onion and scatter it over the chicken.

Melt the b.u.t.ter in a small, heavy skillet and saute the curry powder in it for a couple of minutes-just until it starts to smell good.

Mix together the cream, garlic, water, and sauteed curry powder and pour this over the chicken. Bake it uncovered for 1 hour to 1 hour and 20 minutes, turning the chicken over every 20 to 30 minutes so that the sauce flavors both sides.

To serve, arrange the chicken on a platter. Take the sauce in the pan (it will look dreadful and sort of curdled up, but it will smell like heaven) and sc.r.a.pe it all into your blender. Blend it with a little more water or cream, if necessary, to get a nice, rich, golden sauce. Pour it over the chicken and serve.

Yield: 4 generous servings 4 generous servings Each with 6 grams of carbohydrates and 1 gram of fiber, for a total of 5 grams of usable carbs and 42 grams of protein.