Zucchini Chip Crusted Chicken
One lean, two green, two condiments, one healthy fat
It tastes even better than it looks!
This chicken breast cutlet was spread on top with 2 tbsp Tofutti cream cheese (2 condiments), then coated on top in with my crushed spiced Zucchini Chips. The chips count as one healthy fat because they are made with olive oil. Simply bake the coated chicken in the oven uncovered until done (about 35 mins).
Garnished with kale chips.
Chicken with Bacon Cream Sauce and Leeks, over Angel Hair Shirataki
Lean & Green, plus one healthy fat.
I don’t know how I will ever top the flavor profile on this low calorie recipe. This makes me not want to ever waste a meal in a restaurant again!
2 slices turkey bacon
4 oz trimmed and thinned chicken breast
4 tsp Tofutti Herb & Chive non-dairy cream cheese
1 package any Shirataki noodles
1/2 cup sliced leeks
Rinse and dry the shirataki noodles and set aside.
Bake chicken in an oven with just Pam for approx 10 mins at 350 while you cook the rest.
Cook turkey bacon with Pam in a skillet, then cut or crumble into pieces. Set aside on a dish for now.
Use the same skillet to sauté the leeks, about 3 minutes until soft and wilted. Add in tofutti cream cheese to melt it, and then add in half of the crumbled turkey bacon.
Plate the shirataki, sprinkle with the reserved bacon. Put half the leek sauce on top of the shirataki.
Stack the chicken on top. Put the remainder of leek sauce on top and crack pepper on top to taste.
***I would certainly be tempted to increase the cream sauce here – but that would also raise the fat & calories. If you want something creamier, try adding Walden Farms Alfredo sauce. 1/4 a cup is one condiment.
Chicken Alfredo over angel hair Shirataki pasta and mushrooms. Low calorie, dairy free, and delicious!
One full lean & green (NO condiments – and approved by Nutrition Support!)
Dry and prepare the angel hair pasta in a skillet or microwave.
Bake or grill 6 oz white meat chicken simply with Pam.
Sauté 1 cup mushrooms (they reduce volume by 1/2)
Take 2 tablespoons of Tofutti Cream Cheese (I used Herb & Chive, but it also comes in plain and Garlic & Herb varieties). Melt it into the noodles, toss the chicken and mushrooms in. Salt and pepper to taste.
Look ma, no condiments!
Presenting … The overlooked Mung Bean Sprout!
One full lean and green
Mung bean sprouts have a nice crunchy texture, and are widely available in Asian markets. It’s also super low in carbs!
Featured here is one cup cooked sprouts, with 1/2 c cooked shiitake mushrooms and 6 oz chicken breast (trimmed and thinned simply baked in the oven). I used 2 tbsp Walden Farms Asian dressing, and just a dash of hot pepper sesame oil for fire, and a little less than a tsp of sesame oil for flavor.
Full lean & green, one healthy fat, one condiment.
One lean & green
1/2 cup paesana tomato sauce (1 green)
package Shirataki noodles (2 green)
2 Gardein chicken scallopini
one slice low fat cheese melted on top (70 calories)
This was my own Little Italy. You can certainly substitute real chicken for the Gardein, which is vegan. 6 ounces cooked white meat chicken would permit you to have one healthy fat, which can be 5g of fat from cheese. Mangia!
Shawarma Chicken on Cauliflower “Couscous”
I made a whole tray of dark meat boneless chicken for my family, just by sprinkling on a bit of “shawarma spice” which comes in a bottle. I have realized that I do not need to add any added fat to the chicken to make it succulent and juicy. You can simply weigh out a 5 oz portion for yourself.
Serves 2. Each serving full lean (5 oz chicken per serving) & green and two condiments.
- 20 ounces dark meat chicken
- 2 tsp Shawarma spice
- 3 cups raw grated cauliflower
- 1 tsp turmeric
Lay out the raw meat on tin foil sprayed with Pam. Sprinkle generously on top with the 2 tsp. shawarma spice. Bake at 350 degrees until done in the center, about 35 minutes for a thicker cut of meat (shown here). Chicken is generally ready when it’s sizzling and browned on the outside.
Prepare the cauliflower rice by shredding it raw in your food processor until it’s fine like couscous, and placing it in a pot and letting it steam covered for 5 mins, with a few added tablespoons of water. Add the turmeric to make it yellow and sir. The whole mixture together can be measured out into two, yielding three 1/2 cup green servings.
(***Variant: You can even add in 1/2 cup chopped colored peppers to the cauliflower rice for more color in place of 1/2 cup of the cauliflower)
I love to prepare this in advance and then microwave it for a last minute dinner.
Don’t know what shawarma spice is? Check it out on Amazon.
Coach Gin’s General Tso’s Chicken
Makes one serving
Full lean & green, 2 condiments, 1 healthy fat.
7 ounces trimmed and thinned chicken breast
3 tbsp French’s Fried Onions
1/2 cup cooked broccoli
1 cup cooked plain cauliflower rice
3 tbsp Walden Farms Honey Barbecue Sauce
1 tbsp Walden Farms Asian Dressing & Marinade
Preheat oven to 350 degrees.
Cut chicken into bite sized pieces.
Crush French’s fried onions in a sandwich bag until they are super fine. Take the chicken pieces and toss them in the bag to coat. It won’t completely coat each piece but that’s ok. Just get some to stick on each piece (and don’t waste any on the bag!)
Spray a silver foil surface with nonstick spray. Lie the chicken pieces flat and bake at 350 for 8-10 minutes until juicy and done. Toss in the Walden Farms sauce and broccoli.
Take raw cauliflower rice and prepare in separate pot. Just add a few tablespoons water, put a cover on, and let it steam for 5 minutes until done. Add salt to taste.
Plate as shown 🙂
Entire family approved!
For a saucier version, you could add more Walden Farms, but that would count towards your condiments (each 2 tbsp serving = one condiment because it’s 1 g of carbs or less).
Add sesame seeds to chicken (1 tbsp. = one healthy fat) instead of the French Fried Onions to make it Sesame Chicken.
Full lean & green with one healthy fat and one condiment.
6 oz. warm chicken breast over salad (one cup lettuce, 1 cup other low carb plan-approved greens), sprinkled with 3 tbsp french fried onions, over 1 tbsp Walden Farms honey mustard mayonnaise.
The French’s Fried Onions do a great job of permanently replacing salad croutons for me.
Coach Gin’s Chicken Peanut Noodles
Each serving: 1 lean, 3 green, 2 condiments and one healthy fat.
14 oz raw thinned and trimmed chicken breasts
2 tsp sesame oil (or sesame oil with infused chili peppers for heat) (1 healthy fat per serving)
1 tbsp Walden Farms Asian calorie free dressing (.25 condiment per serving) or substitute 1.5 tsp low sodium soy sauce
3 tbsp Walden Farms peanut spread (.75 condiment per serving)
1/2 tsp minced garlic (.5 condiment per serving)
1/2 tsp Chinese ginger powder (.5 condiment per serving)
3 cups variation of any “green.” I used a combination of scallions, mushrooms & zucchini for the stir fry. (When I made this with just the stir fry – I thought the ratio of peanut to soy sauce was better 2 tbsp WF peanut to 2 tbsp WF Asian – but it’s always up to your taste buds!)
1. Put oil in pan and heat it up. Add the garlic and ginger powder, wait 15 seconds.
2. Put in zucchini to cook up 4-5 mins.
3. Add chicken to cook, stirring frequently to ensure cooked all the way through. Add mushrooms when chicken nearly done.
4. Add in the Walden Farms dressings. They are mostly water so you don’t want them to cook for more than a few minutes – just until they are a nice thick consistency.
5. If using the Shirataki noodles, make them in a separate pan and make sure that they are thoroughly dried before adding to your dish — or else everything will get too watery and lose flavor.
These are the ingredients if you’re unfamiliar with them:
And guess what? You can omit the noodles and the sauce goes a long long way: