Chicken BLT Wraps

Chicken BLT Wraps

I was craving a BLT last night so I stopped by the market and bought a rotisserie chicken and added bacon and tomato to a simple chicken salad.  Wrapped it all up in a lettuce leaf and I had a perfect Dukan Diet recipe!  I had a fresh avocado that I served for Tom and he absolutely loved it!  It’s only for Consolidation and Stabilization but avocados are such a great source of natural fat and vitamins.  I can’t wait for lunch today–it made for some awesome leftovers.

CHICKEN BLT WRAPS

1 chicken breast, cooked and cubed (I used a rotisserie chicken from the market)
2 plum tomatoes, seeded and chopped
2 pieces turkey or regular bacon, cooked and chopped
1/3 cup fat free sour cream
1 T each, fresh parsley and basil, chopped
coursely ground pepper

Chicken BLT Wraps

Mix all ingredients together in a small bowl and serve with lettuce leaves.  Makes great leftovers for lunch!!

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Lemon chicken

Lemon chicken

Inspired by my weekend in Palm Springs.  Lemons are a plenty!  Stay tuned for the dessert, I've done tomorrow! One of my favorite this year Dukan diet recipes!

LEMON CHICKEN

6 pieces of chicken, boneless, with skin (you can remove the skin after) 3 cloves garlic, rough chopped
1 T dried Basil
2 T. dry parsley
juice and zest of 1 lemon
a few lemon wedges to serve

Lemon chicken

Mix the garlic, spices and lemon in a small bowl.  Pour over chicken in a large resealable bag and marinate in the refrigerator for 2 hours.

Lemon chicken

Place chicken and marinade in a small saucepan.  Bake at 425 for 50 minutes.

Lemon chicken

Decant the liquid from chicken in a resealable bag.  (it's really easy if you put the bag in a tall glass).

Lemon chicken

Then let the liquid settle.  Once you have done this, in the sink, quickly cut off the end of the plastic bag and let the liquid pour into the glass and pour the fat into the sink with hot water.

Lemon chicken

Serve the chicken with a little juice.

For 4 persons

Diet Dûkan pure protein recipes

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Italian chicken

Italian chicken

The chicken was incredibly moist and flavorful.  Yet once again, I went my closet and looked to see what I had in it.  Who would have thought I had a recipe Dukan diet at my fingertips, but this combo is definitely a keeper.  The dry salad dressing mix was the perfect combo of flavor and a bit of pepper.  Obviously the olives are not easy first phase but Tom really like so I felt like I needed to give him a treat!  Enjoy!

CHICKEN ITALIAN

Italian chicken

1 box of 8 ounces of tomato sauce
1 small onion, sliced finely
1 15 oz can diced two artichoke hearts, in water
1 package dry Italian salad dressing mix
1/4 cup of water
(I put a can of 8 oz of olives in mine for Tom - they are easy to spot!)
6 pieces of chicken on the bone, skin removed

Italian chicken

Mix all ingredients but chicken, in a small bowl.  Pour the half of the mixture in a casserole, top with chicken and the rest of the mixture.  Bake at 375 for 50 minutes.

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Chicken soup

Posted January 8, 2013 by janice chicken soup

Dinner last night.  Lunch today.  Tom had 3 bowls last night!  You make your own broth in a very short time, and it is well worth it.  It is soooooo much better than the shop bought and you can control the sodium!  I also cooked twice the amount of chicken, half for the deleted tonights dinner and proceeded to the recipe.  You can add any seasonings you want your broth, but I like mine really simple.  I hope you enjoy!

CHICKEN SOUP

4 pieces of chicken, bones and skin
2 carrots, large axes
2 stalks of celery, large axe
6-7 sprigs fresh parsley
14 cups water
1 onion, quartered
4 carrots, cut into 2.5 cm pieces
2 cups of cauliflower bouquets
2 cups of fresh, rough kale stems removed and chopped

Place first 6 ingredients in a large soup pot.  Porter bring to a boil, lower and simmer, covered, for 1 hour.  Strain stock, reserving only the chicken.  Season with salt and pepper.  Remove the chicken from the skin and bones and shred with two forks.  Return chicken to pot and add the cabbage and carrots.  Simmer for 20 minutes, covered.  Remove the cover, add the cauliflower and cook until the cauliflower is tender, about 10 minutes.  Serve.

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Chicken and eggplant lasagna

Posted 9 January 2013 by janice chicken and eggplant lasagna

I love eggplant.  As I do most vegetables.  It's really too bad that this is not a vegetarian because I would have 5 recipes per day to publish.  But it is not and we must eat our protein!  So I have my cooked chicken the night before in my soup.  But you can easily use rotisseried chicken or any other leftover chicken you have.  It was super easy.  You can use a House from a previous post marinara sauce, or you can buy a.  Just look for fat and suger.  Otherwise, it is super easy and very quick to mount.  I can find fat free mozzarella of Kraft.  I hope that you all can too!

Chicken and eggplant lasagna

CHICKEN AND EGGPLANT LASAGNA

1 cup of chicken cooked, grated (I cooked mine last night with my soup, but you can also use a roasted chicken!)
1 large eggplant, cut into 1/4-inch slices
2/3 cup fat free cheese
1 cup fat free mozzarella cheese grated
2 cups marinara sauce
2 Cups grated Parmesan cheese

Eggplant

Eggplant spray with cooking spray and season with salt and pepper.

Eggplant in the oven

Cook at 400 on a sheet baking until tender, about 10 minutes, flip and cook another 10 minutes.  Set aside.

Assembly

In a small casserole layer half the eggplant, then the chicken, cheese and marinara.  Repeat the layers (less chicken) ending with Parmesan cheese sprinkled on top.

Ready for the oven

Bake in oven at 375 for 35-40 minutes.

BASIC MARINARA SAUCE

1 cup chopped onion
4 garlic cloves, minced
2 T tomato paste
1/2 cup red wine 2 T balsamic vinegar or dry
1 T sweetener
1 T chopped fresh or 2 t dried Basil
1/4 cup dried oregano
2 T chopped fresh or 1 T dried parsley
2 cans 15 oz of tomatoes or 1 box of 32 oz plum tomatoes, chopped
1/2 t red pepper flakes

Heat the oil in a saucepan over medium-high heat.  Add the onions and garlic and sauté 5 minutes.  Add the tomato paste and cook for a minute.  Mix the remaining ingredients and bring to a boil.  Reduce heat to medium and cook uncovered for about 15 minutes.

2 Portions

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Chicken curry soup

Posted on October 3, 2012 by janice chicken curry soup

The third night recipe and this one does not disappoint!  Make sure you only do enough for lunch tomorrow.  It's delicious!

CHICKEN CURRY SOUP

2 green, white, and green onions chopped finely
2-3 t curry powder
2 cups low sodium chicken broth
1 bag 12 oz cauliflower florets
2 carrots, cut into rings
Chicken 2 spit, shredded chicken breasts
1 cup fat-free milk
Salt and pepper
1 t cornstarch mixed with 2 T milk

Add first 6 ingredients in a saucepan and bring to a boil.  Reduce heat and simmer, covered, for 20 minutes.  Add the milk and bring to simmer, add the cornstarch mixture and cook for 5 minutes, or until the soup has thickened a bit.  Season with salt and pepper.

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Sweet, Spicy and Sticky Chicken

Posted September 18, 2012 By janice Santa Monica Patio

Ok, I made chicken wings because I had company over.  But this recipe would be just as delicious with any chicken pieces.  Just give it chance to marinate and get all crazy flavorful.  These wowed the crowd!!  They might look burned to you but they weren’t.  They were sweet and juicy and wonderful.

Sweet, Spicy and Sticky Chicken

SWEET, SPICY AND STICKY CHICKEN

12-15 chicken wings, wing tips removed

1/2 cup tomato sauce
1/4 cup balsamic vinegar
2 T zero calorie brown sugar
4 t garlic powder
4 t Worcestershire sauce
3 t hot sauce
2 t Dijon mustard
3 t smoked Spanish paprika
2 t ancho chili powder

Sweet, Spicy and Sticky Chicken

Mix all the marinade ingredients together in a small bowl.  Place the chicken and 3/4 of the sauce in a large bag, cover the chicken well and seal tightly.  Marinade for at least 3 hours, but up to 6 or 7.  Sear wings on each side for 4-5 minutes, then cook over indirect heat for about 20-25, standing them up and covering the grill.

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Chicken with Mushrooms and Artichoke Hearts

Posted September 17, 2012 By janice Chicken with Mushrooms and Artichoke Hearts

I made this dish for my parents the other night and they absolutely loved it!  I skipped the quinoa since I’m trying to follow the Cruise rules for a little while again.  Anyway, I did try a bite and it was fabulous.  Quinoa is a wonderful way to fit in whole grains into your diet.  Give it a try, it’s much more interesting than rice, twice as flavorful and 10 times healthier!

CHICKEN WITH MUSHROOMS AND ARTICHOKE HEARTS with
SPINACH AND ARTICHOKE QUINOA

1 1/2 lbs chicken tenders
2 t corn starch
1 lb mushrooms, quartered
1 15 oz can artichoke heart quarters, well drained
1/4 cup white wine
juice from half a lemon
1/4 cup low sodium chicken broth
1/4 cup fresh parsley, chopped

Sprinkle the chicken with the cornstarch and fry in a skillet sprayed with a bit of cooking spray until both sides are brown.  About 3 minutes per side.  Remove from skillet and set aside on a plate.  Add the mushrooms and saute for 5 minutes until all sides are nice and brown.  Add the artichoke hearts, lemon juice, and white wine.  Cook for 1 minute.  Add the chicken broth and chicken back to the pan and cook for 8 minutes or until chicken is fully cooked.  Top with parsley and serve over quinoa (if in Stabilization).

Chicken with Mushrooms and Artichoke Hearts

SPINACH AND ARTICHOKE QUINOA

1 cup quinoa
2 cups chicken broth
1 15 oz can artichoke hearts
1 15 oz can large olives, roughly chopped
3 cups spinach leaves

Add broth and quinoa to a pan and turn the heat on high.  Bring to a boil, cover, and simmer for 20 minutes (or follow the instructions on the package depending on what type of quinoa you buys).  Meanwhile, saute the spinach leaves in skillet until wilted.  When the quinoa is done and has sat for five minutes, add the spinach, artichokes and olives and stir in to combine.  Serve with chicken and sauce poured over it.  Serve with fresh parsley.

Serves 4

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Chicken and Broccoli Deviled Eggs

Posted September 20, 2012 By janice Chicken and Broccoli Deviled Eggs

What to do with leftover chicken?

CHICKEN AND BROCCOLI DEVILED EGGS

4 boiled eggs, yolks removed and cut in half lengthwise
1 cup broccoli florets, steamed
1 boneless, skinless chicken thigh
1 small plum tomato, seeded and finely diced
1 green onion, finely chopped
smoked paprika
salt and pepper
onion powder
Dukan or fat free mayonnaise

I had made this dish and found myself with leftover chicken and broccoli.  I simply mashed the egg yolks, added some finely chopped chicken and broccoli, tomato and green onion and moistened it with a little mayonnaise.  I seasoned mine with paprika, salt and pepper and some onion powder.  Get creative!  Then I spooned the mixture into a little plastic bag and cut off the tip of it and piped it into the egg whites.  Cute, eh?  And a super simple way of getting rid of those leftovers!

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Chicken and Eggplant “Enchiladas”

Posted August 29, 2012 By janice Chicken and Eggplant "Enchiladas"

I was seriously craving Mexican food the other day and couldn’t figure out how I could fulfill that craving and still remain Dukan-friendly  This…is what I came up with.  The key was to get the eggplant soft but not to the point where it was falling apart.  They were fabulous.

CHICKEN AND EGGPLANT ENCHILADAS

2 cups cooked chicken breast (for super-simple, just remove the breast meat from a rotisseried chicken)
2 medium eggplants, sliced lengthwise, 1/2-inch thick
1 cup prepared enchilada sauce (just check for sugar content–I haven’t found one with it, but it’s worth checking the ingredients list)

Chicken and Eggplant "Enchiladas"

Season eggplant on both sides with salt, pepper and a bit of cooking spray.  Grill on medium low heat, either on a grill or in a grill pan, until soft but isn’t falling apart, about 6-7 minutes per side.

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Chicken with Barbecue dip legs

Posted on July 24, 2012 by janice thighs chicken with Barbecue Dipping Sauce

With (PV), or without (PP) sauce, this chicken is absolutely delicious!  I got the chicken in a grill pan and finished it in the oven.  I am not joking you...Tom asked me "you are going to eat the skin?  I had to tell him that he was not on it!

THIGH OF CHICKEN WITH BARBECUE DIPPING SAUCE

6 chicken thighs, skin removed
1 T smoked Spanish paprika
2 t lemon pepper
1/2 t garlic powder
1 T zero calorie brown sugar

SAUCE:

4 oz of tomato sauce
2 T lemon juice
2 T lemon juice
2 T cider vinegar
2 cloves garlic, finely chopped
2 T zero calorie brown sugar

mustard of Dijon 1 t

1/2 t red pepper flakes

Mix chicken rub ingredients together in a small bowl.  Chicken with salt and pepper and press everywhere rub in the plays of the season.  Put in the refrigerator for 15 minutes.   Prepare a grill or grill pan.  Cook chicken 10 minutes on each side, finishing in the oven at 375 for 25 minutes longer.  Meanwhile, prepare your sauce to dip by adding all the ingredients in a small pot simmering 15 minutes to cover and 10 non-covered.  Serve with the chicken.

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Caesar Chicken

Posted July 13, 2012 By janice Caesar Chicken

I found this fat free caesar dressing and marinated this chicken in it.  It was absolutely delicious.  It seems like cheating but I’m going to try to find more fat free dressings that don’t have sugars in them!  You can also just make your own dressings and marinate the chicken in them.  Just give it time to marinate and you’ll have delicious chicken with no hassle whatsoever!

CAESAR CHICKEN

6 pieces of skinless chicken (on the bone)
1/2 cup fat free caesar salad dressing (Kraft makes one or if you can find one that is Light, just pour off all the oil)

Marinate chicken in dressing for 4-6 hours.  Bake at 375 for 45 minutes.  Serve with Shirataki noodles or whole grain rice.

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Cuban Garlic Chicken

Posted July 10, 2012 By janice Cuban Garlic Chicken

There is a restaurant in Los Angeles called Versailles and they make this fabulous Cuban super-garlicky chicken that people go crazy for.  So on my way home tonight I thought I’d give it a try.  Of course, Dukan-friendly.  I don’t think I missed the orange juice at all!!

CUBAN GARLIC CHICKEN

7 cloves garlic, rough chopped
1 small onion, sliced
1/4 cup lime juice
1/4 cup lemon juice
2 T white wine
6 skinless chicken pieces

Cover all the chicken with the rest of the ingredients in a casserole dish and bake at 350 for 1 hour.  After an hour, take chicken out of the oven and remove the chicken from its bones.  Discard.  Shred the chicken and put it back into the cooking liquid.  Bake for another 15 minutes.  Serve over cauliflower mash or whole grains.  It’s that simple.

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Korean Braised Chicken

Korean Braised Chicken

I only wish I had bought some cauliflower so I could serve over cauliflower mash and sop up all that wonderful sauce-Tom got to enjoy it over some really delicious red rice!  This is a super simple, delicious dish.  And the leftovers are as good as the first night.  You can shred the chicken and serve it many ways the next day!  Hope you’re all having a wonderful weekend.

KOREAN BRAISED CHICKEN

1/2 cup zero calorie sugar
1/2 cup low sodium soy sauce
2 T mirin
1 T chili paste
1/4 cup rice wine vinegar
1/4 cup water
4 cloves garlic, finely chopped
1/2 onion, chopped
3 green onions, chopped
4 lbs skinless chicken pieces

Mix all ingredients in a large Dutch oven and add the chicken.  Bring to a boil on the stovetop.  Turn down to simmer and braise for about an hour and a half, covered.  Remove chicken, shred and discard bones and return to the pot.  Simmer for 20 minutes with the lid off.  Serve over a whole grain, like couscous or brown rice if in Consolidation or Stabilization.  Otherwise, you can serve by itself or over cauliflower mash.

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Sweet and spicy Bacon chicken with black rice

Angela Tobler Wilson it is shared on FB.  And it was wonderful Angela!  Thank you for sharing!  Rice is Consolidation and stabilization, but I would like to introduce flat healthy for those who have advanced in the diet.  It is important if you want to add carbohydrates of the back, to make are the best, you have!  I used a wonderful Black rice from China.  Mmmmmm.  Perfect flat PP without rice.

Sweet and spicy Bacon chicken with black rice

Sweet and spicy chicken Bacon

Sweet and spicy chicken Bacon

4 chicken breasts cut into thirds (12 pieces) (I used 4 chicken bone-in Skinless thighs)
Slices of Bacon (I used 8 bacon of Turkey)
salt and pepper to taste
garlic powder
Chile powder (I used powder pepper ancho and regular)
brown sugar (I used zero calorie brown sugar)
smoked Spanish paprika

Season all chicken with spices, then wrap a slice of bacon (I used 2) around, complete of each room roll in brown sugar and place in an oven proof of dish… .make sure you have olive oil in the dish too, like 2 or 3 tablespoons is fine {I jumped this since I've grilled the.}  {I think honestly that you could cover your dish with rather nonstick cooking spray to save a few calories}.

Sweet and spicy chicken Bacon

Bake in the oven at 400 degrees for 30 to 40 minutes or until chicken is cooked through and bacon is nice and Brown and crispy.   (I used my roasting pan and cook for 45 minutes.)  (Fabulous!)

Sweet and spicy chicken Bacon

** Also great on the grill!  No drizzle what juice either, but still delicious!

RICE BLACK

Black rice

Black 1 cup rice
1 3/4 cup water
1/2 onion, chopped
2 cloves garlic, minced
1/2 jalapeno, chopped
pinch of salt

Brown onion, garlic and jalapeno for 5 minutes.  Season the water with salt and add to the pot with rice.  Cook, covered, for 30 minutes.  Let stand 5 minutes and fluff with a fork before the use!

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