1001 Low-Carb Recipes Part 30

Stir together the preserves, bourbon, tomato sauce, mustard, garlic, and onion. When the chicken is light golden on both sides, pour this mixture into the skillet. Turn the chicken over once or twice to coat both sides with the sauce. Cover with a tilted lid and let it simmer for about 5 minutes or until cooked through.

Serve with the sauce spooned over each portion and top each with the toasted pecans and sliced scallions.

Yield: 6 servings 6 servings Each with 7 grams of carbohydrates and 1 gram of fiber, for a total of 6 grams of usable carbs and 35 grams of protein.

Apricot-Rosemary Glazed Chicken b.r.e.a.s.t.s This is a very speedy meal, especially if you have a gas grill, and it's very good!

4 boneless, skinless chicken b.r.e.a.s.t.s-1 to 2 pounds (680 to 910 g) total 2 tablespoons (40 g) low-sugar apricot preserves 2 teaspoons ground rosemary 2 teaspoons lemon juice 2 cloves garlic, crushed First, light a charcoal fire or start heating a gas grill. You'll want medium heat.

Simply combine everything but the chicken b.r.e.a.s.t.s in a bowl and mix well. Divide the mixture into 2 bowls, reserving the second bowl for basting. Cut the chicken b.r.e.a.s.t.s into servingsized portions if needed. Start the chicken b.r.e.a.s.t.s grilling over medium heat, brushing the side facing up with apricot mixture. After about 7 minutes, brush with the apricot mixture again, turn, and brush with the glaze again. Grill another 7 minutes or so, brushing a couple of times with the reserved apricot glaze and using a clean utensil each time you baste.

When the b.r.e.a.s.t.s are cooked through, serve. If there's any apricot glaze remaining, you can heat it thoroughly in the microwave-make sure it boils hard!-and spoon it over the b.r.e.a.s.t.s before serving.

Yield: 4 servings 4 servings Each serving will have 4 grams of carbohydrate and a trace of fiber. a.s.suming 1 pounds (680 g) of chicken, each serving will have 38 grams of protein.

Chicken-Almond Stir-Fry Serve this tasty stir-fry over brown rice for the carb-eaters in your family and enjoy yours straight.

3 large boneless, skinless chicken b.r.e.a.s.t.s, cut into -inch (1.3-cm) cubes 2 tablespoons (30 ml) soy sauce cup (60 ml) dry sherry 1 clove garlic, smashed 1 inch (2.5 cm) or so fresh ginger, grated teaspoon guar (optional) Peanut oil (Canola or coconut oil would work, too.) [image]cup (40 g) slivered almonds 1 cups (110 g) snow peas, cut in half 1 cups (105 g) mushrooms, sliced 15 scallions, cut into pieces about 1 inch (2.5 cm) long cup (50 g) sliced water chestnuts (optional; They increase the carb count, but they're tasty.) There's one hard-and-fast rule with stir-fries: Make sure all your ingredients are chopped, sliced, and grated before you begin cooking. Once your ingredients are ready, stir together the soy sauce, sherry, garlic, and ginger. (If you're using the guar, put these seasonings through the blender with the guar.) Heat a couple of teaspoons of the peanut oil in a wok or large, heavy skillet over high heat. Add the almonds and stir-fry them until they're light golden. Remove and set aside.

Heat another couple of tablespoons (30 ml) of oil in the pan and add the snow peas, mushrooms, scallions, and water chestnuts (if using) to the pan. Stir-fry for about 5 minutes or until just barely tender-crisp. Remove from the pan and set aside.

Heat another couple of tablespoons (30 ml) of oil in the pan and add the chicken. Stir-fry for 5 to 7 minutes or until done; there should be no pink left.

Return the vegetables to the skillet and add the soy sauce/sherry mixture. Toss everything together well. Cover and simmer for 3 to 4 minutes. Top with the almonds and serve.

Yield: 3 servings 3 servings Each with 18 grams of carbohydrates and 6 grams of fiber, for a total of 12 grams of usable carbs and 36 grams of protein.

Thai-ish Chicken Basil Stir-Fry If all you've had are Chinese stir-fries, you'll find this an interesting change.

3 boneless, skinless chicken b.r.e.a.s.t.s cut into -inch (1.3-cm) cubes 2 tablespoons (30 ml) Thai fish sauce 2 tablespoons (30 ml) soy sauce 1 teaspoon Splenda teaspoon guar or xanthan 2 teaspoons dried basil 1 teaspoons red pepper flakes Peanut, canola, or coconut oil 2 cloves garlic, crushed 1 small onion, sliced 1 cups (225 g) frozen, crosscut green beans, thawed Combine the fish sauce, soy sauce, Splenda, and guar or xanthan in a blender. Blend for several seconds, then turn off the blender and add the basil and red pepper flakes, and set aside.

Heat a few tablespoons (30 ml) of oil in a wok or heavy skillet over high heat. When the oil is hot, add the garlic, chicken, and onion and stir-fry for 3 to 4 minutes. Add the green beans and continue to stir-fry until the chicken is cooked through.

Stir the fish sauce mixture into the stir-fry, turn the heat to medium, cover, and let it simmer for 2 to 3 minutes (the beans should be tender-crisp).

Yield: 3 servings 3 servings Each with 13 grams of carbohydrates and 3 grams of fiber, for a total of 10 grams of usable carbs and 31 grams of protein.

Thai Chicken Bowls This was a big hit with Maria's family!

8 boneless, skinless, boneless chicken thighs, cubed (a little over 2 lbs/1 kg) 2 cloves garlic, crushed cup (80 g) chopped onion 2 stalks celery, sliced 2 teaspoons grated ginger 1 teaspoon five-spice powder teaspoon salt 1 tablespoon (15 ml) lemon juice 1 teaspoon hot pepper sauce (optional) 28 ounces (850 ml) chicken broth 1 head cauliflower Guar or xanthan 6 tablespoons (35 g) sliced scallions 6 tablespoons (24 g) chopped cilantro Place the chicken in a slow cooker. Top with the garlic, onion, celery, ginger, five-spice powder, salt, and lemon juice.

In a bowl, combine the hot pepper sauce, if using, with the broth and pour it into the slow cooker. Cover the slow cooker, set it to low, and let it cook for 5 to 6 hours.

Okay, it's almost supper time. Run the cauliflower through the shredding blade of your food processor to make cauli-rice. Put the cauli-rice in a microwaveable ca.s.serole dish with a lid, add a couple of tablespoons (30 ml) of water, cover, and microwave on high for 6 minutes.

Thicken up the sauce in the slow cooker with a little guar or xanthan to about the texture of heavy cream.

Okay, the cauli-rice is done! Uncover it immediately, drain, and divide it into 6 bowls. Divide the chicken mixture, ladling it over the cauli-rice. Top with the scallions and cilantro.

Yield: 6 servings 6 servings Each with 20 g protein, 4 g carbohydrate, 1 g dietary fiber, 3 g usable carbs.

Curried Chicken with Coconut Milk The day I first made this my cleaning crew was here, and they couldn't stop talking about how great it smelled. It tastes even better! find coconut milk in the Asian section of big grocery stores or at Asian markets. It comes in regular or light, and they generally have the same carb count, so choose whichever you prefer.

3 pounds (1.4 kg) skinless chicken thighs cup (80 g) chopped onion 2 cloves garlic, crushed 1 tablespoons (8 g) curry powder 1 cup (240 ml) coconut milk 1 teaspoon chicken bouillon concentrate Guar or xanthan Put the chicken in a slow cooker. Place the onion and garlic over it.

In a bowl, mix together the curry powder, coconut milk, and bouillon. Pour the mixture over the chicken and vegetables in the slow cooker. Cover the slow cooker, set it to low, and let it cook for 6 hours.

When the time's up, remove the chicken and put it on a platter. Thicken the sauce to a gravy consistency with guar or xanthan.

You'll want to serve this with Cauliflower Rice (page 212) to soak up the extra curry sauce. It's too good to miss!

Yield: 5 servings 5 servings Each with 32 g protein, 6 g carbohydrate, 2 g dietary fiber, 4 g usable carbs.

Thai Grilled Chicken 1 pounds (680 g) boneless, skinless chicken breast cup (60 ml) coconut milk (You can find this in cans at Asian markets or in grocery stores with a good international section.) 2 tablespoons (30 ml) fish sauce (nuoc mam or nam pla) 2 tablespoons (30 ml) lime juice 2 teaspoons Splenda 2 cloves garlic teaspoon turmeric Combine everything but the chicken and stir well. Pour it over the chicken in a large resealable plastic bag. Press out the air, seal the bag, and toss it in the fridge for 1 or 2 hours, and all day won't hurt.

When dinnertime rolls around, light a grill. When the grill is hot, cook the chicken for about 7 minutes per side or until cooked through. Serve with Thai Peanut Sauce (below).

Yield: 5 servings 5 servings Each serving will have no more than 3 grams of carbohydrate before adding the peanut sauce-and once again, actually a bit less because of the marinade that gets thrown away-31 grams of protein. a.n.a.lysis does not include the Thai Peanut Sauce.

Thai Peanut Sauce teaspoon hot pepper sauce 1 tablespoon (6 g) grated ginger 1 clove garlic, crushed 2 scallions, sliced, including the crisp part of the green [image]cup (80 g) natural peanut b.u.t.ter [image]cup (80 ml) coconut milk 2 tablespoons (30 ml) fish sauce (nam pla or nuoc mam) 1 tablespoons (23 ml) lime juice 2 teaspoons Splenda Put everything in a blender or a food processor with the S-blade in place and process until smooth.

Yield: Makes roughly 1 cup (240 ml), or 8 servings of 2 tablespoons each. Makes roughly 1 cup (240 ml), or 8 servings of 2 tablespoons each.

4 grams of carbohydrate per serving, and 1 gram of fiber, for a usable carb count of 3 grams; 3 grams of protein.

Chili-Lime Chicken This was a big hit at our annual Toastmasters Bash at the Lake.

3 pounds (1.4 kg) chicken pieces-either a cut-up broiler/fryer or whatever parts you like (I used thighs.) 1 tablespoon (16.5 g) chili garlic paste 2 cloves garlic, crushed 1 tablespoon (6 g) grated ginger cup (60 ml) soy sauce cup (120 ml) lime juice 3 tablespoons (4.5 g) Splenda Place the chicken in a big resealable plastic bag. Mix together everything else, pour it 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 at least a few hours, and more won't hurt.

When it's time to cook, fire up the grill-you'll want medium to medium-high heat. Just drain the marinade off the chicken and throw it on the grill skin-side up when it's ready. Close the grill and keep it closed until it's time to turn the chicken, unless you suspect a flare-up. Cook for about 12 to 15 minutes, turn skin-side down and cook another 7 to 9 minutes, and then turn skin-side up again. Let it cook until the juices run clear when it's pierced to the bone and an instant-read thermometer registers 180F (85C). Then serve!

Yield: 6 servings 6 servings If you consumed all of the marinade, you'd get 5 grams of carb and a trace of fiber per serving, but since you discard most of it, you won't get anywhere near that much-I'd count no more than 1 to 2 grams per serving. a.s.suming 6 servings, each will have 30 grams of protein.

Thai Hot Pot This recipe takes a few more steps than some, but the results are worth it! If you can't get Southeast Asian fish sauce, you can subst.i.tute soy sauce.

1 pounds (680 g) boneless, skinless chicken thighs 1 medium carrot, sliced 1 medium onion, sliced 1 clove garlic, crushed 14 ounces (425 ml) coconut milk 1 tablespoon (6 g) grated ginger 2 tablespoons (30 ml) fish sauce (nam pla or nuoc mam) or soy sauce 1 tablespoon (15 ml) lime juice 2 teaspoons Splenda teaspoon hot pepper sauce [image]cup (85 g) natural peanut b.u.t.ter 1 pound (455 g) shrimp, sh.e.l.led 1 cup (75 g) fresh snow pea pods, cut into -inch (1.3-cm) pieces Guar or xanthan 6 cups (720 g) Cauliflower Rice (page 212) [image]cup (40 g) chopped peanuts Put the chicken in your slow cooker and add the carrot, onion, and garlic.

In a blender, combine the coconut milk, ginger, fish sauce or soy sauce, lime juice, Splenda, hot pepper sauce, and peanut b.u.t.ter and blend until smooth. Pour the sauce over the chicken and vegetables, using a rubber sc.r.a.per to make sure you get all of it! Cover the slow cooker, set it to low, and let it cook for 8 hours.

Stir in the shrimp and snow peas, re-cover the slow cooker, and turn it up to high. Cook for 10 minutes or until the shrimp are pink all the way through.

Thicken the sauce slightly with guar or xanthan. Serve over the Cauliflower Rice (or brown rice for the carb-eaters). Top each serving with the peanuts.

Yield: 6 servings 6 servings Each with 33 g protein, 19 g carbohydrate, 7 g dietary fiber, 12 g usable carbs. a.n.a.lysis does not include Cauliflower Rice.

Singing Chicken This is another Vietnamese dish, and it is definitely for those who enjoy breathing fire. I'm a big fan of hot food, and this dish had me sweating by halfway through the meal. It's delicious! Broccoli goes nicely with this.

1 pounds (680 g) boneless, skinless chicken breast, cut crosswise into thin slices*

2 to 3 tablespoons (30 to 45 ml) vegetable oil, preferably peanut 1 tablespoon (6 g) grated ginger 1 teaspoon minced garlic or 2 cloves garlic, crushed 2 tablespoons (3 g) Splenda cup (60 ml) soy sauce 1 teaspoon fish sauce (nuoc mam) cup (180 ml) dry white wine 1 fresh jalapeno, or 2 or 3 little red chilies, finely minced 1 teaspoon pepper Guar or xanthan Have the chicken sliced, the ingredients measured, the pepper minced, and everything standing by and ready to go before starting to cook-once you start stir-frying, this goes very quickly.

Put a wok or heavy skillet over high heat. Add the oil, let it heat for a minute or so, and then add the ginger and garlic. Stir for 1 minute to flavor the oil. Add the chicken and stir-fry for 1 to 2 minutes. Add the Splenda, soy sauce, fish sauce, white wine, jalapeno, and pepper, stirring often, for 7 to 8 minutes or until the chicken is cooked through. Thicken the pan juices very slightly with guar or xanthan and serve.

Yield: 3 or 4 servings 3 or 4 servings a.s.suming 4 servings, each will have 4 grams of carbohydrates, a trace of fiber, and 39 grams of protein.

*This is easiest if the meat is half-frozen.

Chicken Vindaloo I made this at a local campground over Memorial Day Weekend, and it was a huge hit with fellow campers. It's exotic and wonderful.

6 pounds (2.7 kg) boneless, skinless chicke 1 medium onion, chopped 5 cloves garlic, crushed cup (24 g) grated ginger 4 teaspoons purchased garam masala 1 teaspoon ground turmeric cup (60 ml) lime juice cup (60 ml) rice vinegar cup (120 ml) chicken broth 1 teaspoon salt Put the chicken, onion, and garlic in a slow cooker.

In a bowl, stir together the remaining ingredients. Pour the mixture over the chicken. Cover the slow cooker, set it to low, and let it cook for 6 to 7 hours.

Serve with Major Grey's Chutney (page 496).

Yield: 12 servings 12 servings Each with 46 g protein, 2 g carbohydrate, trace dietary fiber, 2 g usable carbs. a.n.a.lysis does not include Chutney.

Chicken in Creamy Horseradish Sauce Don't think that just because this has horseradish it's really strong. The sauce is mellow, subtle, and family-friendly.

4 pounds (1.8 kg) cut-up chicken 1 tablespoon (14 g) b.u.t.ter 1 tablespoon (15 ml) olive oil cup (180 ml) chicken broth 1 teaspoons chicken bouillon concentrate 1 tablespoon (15 g) prepared horseradish 4 ounces (115 g) cream cheese, cut into chunks cup (60 ml) heavy cream Guar or xanthan (optional) In a big, heavy skillet, brown the chicken in the b.u.t.ter and oil over medium-high heat. Transfer the chicken to a slow cooker.

In a bowl, stir together the broth, bouillon, and horseradish. Pour the mixture over the chicken. Cover the slow cooker, set it to low, and let it cook for 6 hours.

When the time's up, remove the chicken with tongs and put it on a platter. Melt the cream cheese into the sauce in the slow cooker. Stir in the cream. Thicken the sauce with guar or xanthan if you think it needs it. Add salt and pepper to taste.

I think this would be good with Fauxtatoes (page 209) and green beans.

Yield: 8 servings 8 servings Each with 30 g protein, 1 g carbohydrate, trace dietary fiber, 1 g usable carbs. a.n.a.lysis does not include side Black and Bleu Chicken This is quick and easy and very good. Why use only three chicken b.r.e.a.s.t.s? Because that's what fits in my skillet! Once they were pounded out thin, they just barely squeezed in there together. If you want to increase this recipe, you'll need two skillets-but it will still be quick and very good!

3 boneless, skinless chicken b.r.e.a.s.t.s Cajun seasoning, purchased or homemade 3 tablespoons (42 g) b.u.t.ter pound (115 g) blue cheese, crumbled Start a large, heavy-bottomed skillet heating over medium-high heat. In the meanwhile, one at a time, place each chicken breast in a heavy resealable plastic bag. Use a meat tenderizing hammer, a regular hammer, or whatever blunt object comes to hand (I use a 3-pound dumbbell!) to pound each breast until it's about inch (6 mm) thick all over-this should take about 30 seconds per breast. Sprinkle both sides of each pounded breast with the Cajun seasoning. Melt the b.u.t.ter in the skillet and add the chicken b.r.e.a.s.t.s. Saute for 4 to 5 minutes per side or until cooked through. When they're just about done, sprinkle the crumbled blue cheese over the chicken b.r.e.a.s.t.s, dividing it evenly between all three. Cover the skillet for a minute more to let the cheese melt and serve.

Yield: 3 servings 3 servings Each with 36 g protein; 2 g usable carbs; a trace of fiber.

Chicken with Root Vegetables, Cabbage, and Herbs I think of this as being a sort of French Country dish. Of course, I've never been to the French countryside, so what do I know? It's good, though, and you don't need another darned thing with it.

5 pounds (2.3 kg) chicken 1 tablespoons (23 ml) olive oil 1 tablespoons (21 g) b.u.t.ter 2 medium turnips, cut into -inch (1.3-cm) cubes 2 medium carrots, cut into -inch (1.3-cm) slices 1 medium onion, cut into -inch (6 mm) half-rounds 1 head cabbage 4 cloves garlic, crushed teaspoon dried rosemary teaspoon dried thyme teaspoon dried basil 2 bay leaves, crumbled In a big, heavy skillet, brown the chicken on both sides in the oil and b.u.t.ter over medium-high heat.

When the chicken is browned all over, remove it to a plate and reserve. Some extra fat will have acc.u.mulated in the skillet. Pour off all but a couple of tablespoons (30 ml) and then add the turnips, carrots, and onion. Saute them, sc.r.a.ping the tasty brown bits off the bottom of the skillet as you stir, until they're getting a touch of gold, to.

Transfer the sauteed vegetables to a slow cooker.

Cut the cabbage into eighths and put it on top of the vegetables. Arrange the chicken on top of the cabbage. Sprinkle the garlic over the chicken and vegetables, making sure some ends up on the chicken and some down among the vegetables. Sprinkle the rosemary, thyme, basil, and bay leaves into the slow cooker, making sure some gets down into the vegetables. Season with salt and pepper. Cover the slow cooker, set it to low, and let it cook for 6 to 7 hours.

Yield: 8 servings 8 servings Each with 36 g protein, 6 g carbohydrate, 2 g dietary fiber, 4 g usable carbs.

Chicken with Camembert and Almonds 4 boneless, skinless chicken b.r.e.a.s.t.s 6 tablespoons (84 g) b.u.t.ter, divided 8 ounces (225 g) Camembert [image]cup (40 g) slivered almonds 4 scallions, thinly sliced Place a chicken breast in a large, heavy, resealable plastic bag and pound it until it's inch (6 mm) thick. Repeat with the remaining chicken b.r.e.a.s.t.s.

Melt 4 tablespoons (56 g) of the b.u.t.ter in a heavy skillet over medium heat. Saute the chicken until it's golden on the first side.

While the first side of the chicken is cooking, divide the cheese into four equal portions, peel off the white rind, and thinly slice each portion.

Flip the chicken and lay a portion of cheese over each chicken breast.

Melt the remaining 2 tablespoons (28 g) of b.u.t.ter in a small skillet and add the almonds. Stir until they're lightly golden.

When the second side of the chicken is golden and the cheese is melted, place each breast on a serving plate and divide the almonds evenly over them. Scatter a sliced scallion over each breast and serve.

Yield: 4 servings 4 servings Each with 4 grams of carbohydrates and 2 grams of fiber, for a total of 2 grams of usable carbs and 43 grams of protein.

If you're the type of person who likes to mult.i.task, this recipe is for you. If you can slice and peel the cheese while the first side of the chicken cooks and get the almonds toasting. You should be able to get the almonds done just in time to move hot almonds onto just-done chicken b.r.e.a.s.t.s.

Slow Cooker Brewery Chicken and Vegetables There are plenty of vegetables in here, so you don't need a thing with it, except maybe some bread for the carb-eaters in the family. And the gravy comes out a beautiful color!

2 to 3 pounds (1.3 to 1.4 kg) cut-up chicken (I use leg and thigh quarters, cut apart at the joints.) 8 ounces (225 g) turnips (two turnips roughly the size of tennis b.a.l.l.s), peeled and cut into chunks 2 stalks celery, sliced 1 medium carrot, sliced medium onion, sliced 1 tablespoon (15 ml) chicken bouillon concentrate 12 ounces (360 ml) light beer 1 can (14 ounces, or 410 g) tomatoes with green chiles Guar or xanthan (optional) Put the turnips, celery, carrot, onion, bouillon, and chicken in a slow cooker. Pour the beer and the tomatoes over the lot. Cover the slow cooker, set it to low, and let it cook for 8 to 9 hours.

When the time's up, remove the chicken with tongs and place it on a serving platter. Then use a slotted spoon to scoop out the vegetables. Put 1 cups (360 ml) of them in a blender and pile the rest on and around the chicken on the platter. Scoop out 1 to 2 cups (360 to 480 ml) of the liquid left in the slow cooker and put it in the blender with the vegetables. Puree the vegetables and broth and thicken the mixture a little more with the guar or xanthan, if it seems necessary. Add salt and pepper to taste and serve as a sauce with the chicken and vegetables.

Yield: 5 servings 5 servings Each with 30 g protein, 10 g carbohydrate, 2 g dietary fiber, 8 g usable carbs.

Sort-of-Ethiopian Chicken Stew The slow cooker method is hardly authentic, but the flavors come from an Ethiopian recipe-except that the Ethiopians would use a lot more cayenne! Increase it if you like really hot food.

1 cut-up broiler-fryer, about 3 pounds (1.4 kg) 1 medium onion, chopped 1 teaspoon cayenne 1 teaspoon paprika teaspoon pepper teaspoon grated ginger 2 tablespoons (30 ml) lemon juice cup (120 ml) water Guar or xanthan Place the everything but the guar or xanthan in a slow cooker. Cover the slow cooker, set it to low, and let it cook for 5 to 6 hours.

If you'd like to make this really stewlike, you can pick the meat off the bones when it's done (which will be very easy), thicken the gravy with guar or xanthan, and then stir the chicken back into the liquid. Or you can just serve the gravy over the chicken. Take your pick.

Yield: 5 servings 5 servings Each with 34 g protein, 3 g carbohydrate, 1 g dietary fiber, 2 g usable Stewed Chicken with Moroccan Seasonings This is almost a Moroccan tagine tagine, but all the recipes I've seen call for some sort of starch. So I ditched the starch and just kept the seasonings, which are exotic and delicious.

3 to 4 pounds (1.6 to 1.8 kg) chicken, cut up cup (60 ml) olive oil 1 medium onion, thinly sliced 2 cloves garlic, crushed cup (180 ml) chicken broth teaspoon ground coriander teaspoon ground cinnamon teaspoon paprika teaspoon ground c.u.min 1 teaspoon ground ginger teaspoon pepper teaspoon cayenne 1 tablespoon (1.5 g) Splenda 1 tablespoon (16.5 g) tomato paste 1 teaspoon salt or Vege-Sal Heat the oil in a Dutch oven over medium heat and brown the chicken in the oil.

When the chicken is golden all over, remove it from the Dutch oven and pour off the fat. Put the chicken back in the Dutch oven and scatter the onion and garlic over it.

Combine the broth and the next 10 ingredients (through salt) and whisk together well. Pour over the chicken, cover the Dutch oven, and turn the heat to low. Let the whole thing simmer for a good 45 minutes.

Uncover the chicken and let it simmer for another 15 minutes or so to let the juices concentrate a bit. Serve each piece of chicken with some of the onion and juices spooned over it.

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 58 grams of protein.

Chicken Stew This dish is a nice change from the usual beef stew. It's light, flavorful, and your whole meal in one pot.

1 pounds (680 g) boneless, skinless chicken thighs, cut into 1-inch (2.5-cm) cubes 2 tablespoons (30 ml) olive oil, divided 8 ounces (225 g) sliced mushrooms 1 medium onion, sliced 3 cups (345 g) zucchini slices 4 cloves garlic, crushed 1 can (14 ounces, or 400 g) tomato wedges cup (180 ml) chicken broth 1 teaspoon chicken bouillon concentrate 1 tablespoon (3 g) poultry seasoning Guar or xanthan In a big, heavy skillet, heat 1 tablespoon (15 ml) of the oil. Brown the chicken until it is golden all over. Transfer the chicken to a slow Heat the remaining 1 tablespoon (15 ml) of oil in the skillet and saute the mushrooms, onion, and zucchini until the mushrooms change color and the onions are translucent. Transfer them to the slow cooker, too. Add the garlic and tomatoes to the slow cooker.

Put the broth and bouillon in the skillet and stir them around to dissolve any flavorful bits sticking to the skillet. Pour into the slow cooker. Sprinkle the poultry seasoning over the mixture. Cover the slow cooker, set it to low, and let it cook for 4 to 5 hours. When the time's up, thicken the liquid in the slow cooker with guar or xanthan.

Yield: 6 servings 6 servings Each with 11 g protein, 12 g carbohydrate, 2 g dietary fiber, 10 g usable carbs.

Ya.s.sa This chicken stew comes from Senegal. Traditionally it is quite hot, so feel free to increase the cayenne if you like!

6 pounds (2.7 kg) chicken, cut up 3 large onions, thinly sliced 6 cloves garlic, crushed cup (120 ml) lemon juice 1 teaspoons salt teaspoon cayenne, or more to taste cup (60 ml) oil 8 cups (960 g) Cauliflower Rice (page 212) In a slow cooker, combine the onions, garlic, lemon juice, salt, and cayenne. Add the chicken and toss so that all the chicken comes in contact with the seasonings. Cover your slow cooker and refrigerate overnight. (It's a good idea to stir this a few times if you think of it, though I don't expect you to get up in the middle of the night to do it!) Using tongs, remove the chicken from the marinade. Pat it dry with paper towels and set it aside.