Chicken

Chicken Curry
teaspoon curry powder (or to taste) Pinch of turmeric Dash of garlic powder Dash of onion powder cup chicken broth or water 1 tablespoon minced onion Salt and pepper to taste Stevia to taste, optional Cayenne to taste 4 ounces cubed chicken breast In a small saucepan, stir and heat curry powder, turmeric, garlic powder, onion powder, and chicken broth. Add minced onion and chicken. If desired, add Stevia for a sweet curry. Saut chicken in liquid until fully cooked and liquid is reduced by half. Add water or more chicken broth to create additional sauce. Serve hot or cold. Makes 1 serving (1 protein)

Oriental Ginger Chicken

4 ounces cubed chicken breast cup chicken broth or water 4 tablespoons lemon juice teaspoon lemon or orange zest Cayenne pepper to taste teaspoon fresh ginger Salt and black pepper to taste Stevia to taste 4 tablespoons Braggs liquid aminos 1 tablespoon chopped onion In a small sauce pan, saut chicken in broth until no longer pink. Add remaining ingredients. Cook thoroughly. Deglaze pan periodically by adding a little water, if necessary. Serve hot and garnish with lemon or orange slices. Makes 1 serving (1 protein)

Chicken Pesto
4 ounces thinly sliced or whole chicken breast 3 tablespoons lemon juice Salt and pepper to taste Pesto 3 cloves raw garlic cup fresh basil leaves 2 tablespoons apple cider vinegar cup chicken broth or water 2 tablespoons lemon juice teaspoon dried oregano Salt and black pepper to taste Marinate chicken in lemon juice, salt and pepper. Fry in a pan until lightly browned and cooked thoroughly. For the *Pesto Sauce, puree fresh basil, garlic, chicken broth, and lemon juice in a food processor. Add about of the pesto mixture to chicken, add a little water and cook on medium heat coating chicken with pesto mixture. Add salt and pepper to taste and serve hot. Makes 1 serving (1 protein) *Note: Pesto Sauce may be made by itself and added to vegetables or other protein options. This recipe makes 2-3 servings of pesto sauce. Phase 3 modifications: Add cup pine nuts or walnuts and cup Parmesan cheese to the food processor along with cup of olive oil. For a creamy pesto, add a little half and half and omit the lemon juice.

Chicken Apple Sausage

4 ounces ground chicken breast 2 tablespoons diced apple 1 serving Melba toast crumbs (optional) Dash each: garlic powder, onion powder, cayenne, cinnamon, clove or nutmeg (optional), Stevia to taste 1 tablespoon minced onion 2 tablespoons apple juice Salt and black pepper to taste 2 tablespoons chicken broth or water Combine all the ingredients except for chicken broth and mix thoroughly. Form meat mixture into 2-3 patties. Fry in chicken broth until fully cooked and lightly brown. Deglaze periodically with a little water to intensify the flavors and keep the patties moist. Makes 1 serving (1 protein, 1 fruit, 1 Melba toast)

Chicken Asparagus Bake

4 ounces chicken breast, cubed or whole Asparagus, chopped or whole spears cup chicken broth or water 1 clove garlic crushed and minced 2 tablespoons onion chopped Salt and pepper to taste Dash of paprika 1 Melba toast crushed (optional) Place chicken and asparagus in small baking dish. Mix chicken broth, garlic, onion, salt and pepper and pour over chicken. Sprinkle with crushed Melba toast crumbs and paprika. Bake at 375 for 30 minutes or until bubbly and hot. Makes 1 serving (1 protein, 1 vegetable, 1 Melba toast)

Sweet Lemon Chicken

lemon with rind, sliced 1 cup water cup chicken broth or water 4 ounces thinly sliced chicken breast 1 tablespoon Braggs liquid aminos Dash of cayenne pepper Salt to taste Stevia to taste (optional) In a small saucepan boil lemon in water until pulp comes out of the rind. Remove lemon rind from the water and scrap out remaining pulp and juice with a spoon. Add broth, chicken, Braggs liquid aminos, cayenne, salt, and Stevia, if desired. Simmer on low heat until chicken is cooked and sauce is reduced by half. Deglaze periodically with water if necessary. Garnish with fresh lemon slices, lemon zest or mint. Makes 1 serving (1 protein)

Rosemary Chicken
4 ounces thick sliced or whole chicken breast 3 tablespoons lemon juice Salt, to taste teaspoon fresh rosemary teaspoon onion powder teaspoon garlic powder Black pepper, to taste 1 serving Melba toast crumbs cup chicken broth or water Pinch of lemon zest, optional Marinate chicken in lemon juice, salt and rosemary. Coat the chicken pieces with spice mixture: onion powder, garlic powder, black pepper and Melba toast crumbs, and place in a baking dish. Pour chicken broth in baking dish and sprinkle remaining spice mixture and lemon zest, if desired, over chicken. Bake chicken at 350 for approximately 20 minutes or until cooked through. Garnish with fresh chopped parsley and lemon slices. Makes 1 serving (1 protein, 1 Melba toast)

Chicken Tacos
4 ounces finely chopped or ground chicken breast cup chicken broth or water 1 tablespoon chopped onion 1 clove garlic crushed and minced pinch oregano Pinch of cumin Cayenne pepper to taste Fresh cilantro chopped 2-4 large lettuce leaves In a small frying pan cook chicken in broth. Add onion, garlic, and remaining ingredients except lettuce. Deglaze pan with lemon juice or a little water. Serve chicken taco style in butter lettuce or romaine leaves or top with salsa. Makes 1 serving (1 protein, 1 vegetable)

Tomato Basil Chicken

4 ounces cubed chicken breast 2 tablespoons lemon juice cup chicken broth or water 1-2 cloves garlic sliced Dash of garlic powder 2 tablespoons chopped onion Dash of onion powder Pinch of oregano fresh or dried Cayenne to taste 1 cup chopped tomato 3 leaves basil rolled and sliced Salt and pepper to taste Lightly brown the chicken in a small saucepan with lemon juice. Add chicken broth, garlic cloves, garlic powder, chopped onion, onion powder, oregano, and cayenne. After chicken is cooked add fresh tomatoes and basil. Continue cooking for 5-10 minutes. Salt and pepper to taste, garnish with fresh basil. Makes 1 serving (1 protein, 1 vegetable)

Sweet Mustard Chicken

4 ounces cubed chicken breast cup chicken broth or water 2 tablespoons Braggs liquid aminos 1/8 teaspoon mustard powder or to taste teaspoon fresh ginger or sprinkle of ginger powder teaspoon garlic powder 1 tablespoon chopped onion Salt and pepper to taste Stevia to taste In a saucepan over medium heat, mix chicken broth, Braggs liquid aminos, mustard powder, ginger, garlic powder, and onion. Cook chicken in broth mixture for about 5-10 minutes or until chicken is tender. Periodically deglaze the pan with a little water to create a richer sauce. Add salt, pepper, and Stevia to taste. Makes 1 serving (1 protein)

Chicken Cacciatore
4 ounces cubed chicken breast 2 cloves crushed and minced garlic 2 tablespoons chopped onion 2 tablespoons lemon juice cup chicken broth or water 1-2 cups chopped tomatoes 2 tablespoons tomato paste 1 tablespoon apple cider vinegar 1 tablespoon Braggs liquid aminos teaspoon onion powder teaspoon garlic powder 1 bay leaf Pinch of cayenne to taste Stevia to taste Brown the chicken with garlic, onion, and lemon juice in a saucepan. Deglaze the pan with the chicken broth. Add remaining ingredients. Simmer on low heat for 20 minutes stirring occasionally. Remove the bay leaf and serve hot. Makes 1 serving (1 protein, 1 vegetable)

Sweet and Sour Chicken

4 ounces cubed chicken breast orange lemon with rind 1 cup water 1 tablespoon Braggs liquid aminos 2 tablespoons apple cider vinegar 1 tablespoon minced onion 1 tablespoon lemon and/or orange zest 1 tablespoon hot sauce Cayenne pepper to taste Stevia to taste Salt and pepper to taste Dash of garlic powder Dash of onion powder In a frying pan or small saucepan place orange and lemon with the rind in water and boil until pulp comes out of the rind. Remove rinds from the water and scrape out remaining pulp and juice with a spoon. Add Braggs liquid aminos, vinegar, minced onion, citrus zest, hot sauce, cayenne pepper, stevia, salt and pepper to taste. Add chicken and cook until liquid is reduced by approximately half and desired consistency is achieved. Add onion and garlic powders which act as a slight thickening agent. Serve hot and garnish with lemon. Makes 1 serving (1 protein, 1 fruit) Phase 3 modifications: Add a small amount of fresh pineapple, bell pepper, and chopped mushrooms.

Chicken Paprika
4 ounces cubed chicken breast cup chicken broth or water 1 clove garlic crushed and minced 1 tablespoon chopped red onion 3 tablespoons tomato paste 1 teaspoon paprika 1 bay leaf Salt and pepper to taste In a saucepan over medium heat, combine chicken, broth, garlic, and onion. Stir in tomato paste and paprika. Add bay leaf. Simmer chicken mixture for 20 minutes or more. Remove bay leaf. Add salt and pepper to taste. Serve with sliced tomatoes and garnish with parsley. Makes 1 serving (1 protein, 1 vegetable) Phase 3 modifications: Saut the chicken in a little butter or olive oil, then add tomato, broth, and cup sour cream.

Stuffed Chicken Rolls

4 ounces chicken breast Spinach 1 tablespoon chopped onion 1 clove of garlic crushed and minced 1 tablespoon lemon juice Dash of onion powder Dash of garlic powder Pinch of cayenne pepper Salt and pepper to taste cup chicken broth or water Preheat oven to 350. Tenderize chicken manually by pounding until inch thick. Cook spinach lightly with onion and garlic. Strain out excess liquid and place mound of spinach in the center of the pounded chicken. Sprinkle the spinach with onion powder, garlic powder, cayenne, salt and pepper. Roll up the spinach mixture inside the chicken breast. Place chicken roll in a baking dish and add chicken broth to the pan. Bake for about 15 minutes or until chicken is cooked completely. Makes 1 serving (1 protein, 1 vegetable) Phase 3 modifications: Brush chicken with olive oil, add marinara sauce, and top with mozzarella cheese if desired. Bake until brown and bubbly. Or mix spinach with ricotta cheese or sliced mushrooms before rolling inside chicken breast.

Bruschetta Chicken
4 ounces thick sliced or whole chicken breast 2 tablespoons lemon juice 1 tablespoon Braggs liquid aminos 2 tablespoons apple cider vinegar Salt and black pepper to taste 1 Melba toast crushed into crumbs Pinch of dried oregano Pinch of marjoram 2 medium Roma tomatoes 2 cloves finely chopped garlic 3 large fresh basil leaves rolled and sliced Marinate chicken in lemon juice, Braggs, vinegar, salt, and pepper. Mix Melba toast crumbs with dried oregano and marjoram. Coat the chicken in crumb mixture and fry chicken in small pan until golden brown. Deglaze the pan periodically with a little broth to keep chicken from burning. Bruschetta Sauce: Chop tomatoes finely and put into small bowl. Roll basil leaves together, crush lightly and cut horizontally to create fine slices. Mix tomatoes, basil, and garlic with just enough lemon juice and vinegar to make it saucy. Add salt and pepper to taste. Chill. Serve chilled bruschetta sauce over the hot chicken. Makes 1 serving (1 protein, 1 vegetable, 1 Melba toast) Phase 3 modifications: Brush chicken breasts with olive oil and substitute balsamic vinegar for the bruschetta. Serve with fresh grated Parmesan cheese or lay a slice of provolone cheese over the breast then top with bruschetta sauce.

Oregano Chicken
1 serving Melba toast crumbs (optional) 1 teaspoon dried oregano or 1 tablespoon fresh finely minced teaspoon garlic powder teaspoon onion powder Salt and pepper to taste 4 ounces chicken breast cup chicken broth or water Crush Melba toast into fine powder and mix with oregano, garlic powder, onion powder, salt and pepper. Dip chicken breast in chicken broth and coat with spice mixture. Place in a baking dish and add remaining broth to bottom of dish. Bake at 350 for 15-20 minutes until crusty brown on top. Add a little water if necessary to keep chicken from burning. Makes 1 serving (1 protein, 1 Melba toast) Phase 3 modifications: Dip chicken in egg and coat with herbed Melba toast or parmesan cheese. Fry with a little olive oil. Top with marinara sauce and cheese or a lemon butter sauce and parmesan.

Lemon Chicken
Pinch of saffron Juice of lemon Pinch of ground ginger Pinch of ground coriander 1 tablespoon minced onion Pinch of lemon zest 4 ounces chicken breast Salt and pepper to taste Lemon slices Mix saffron in lemon juice. Add ground ginger, coriander, minced onion, and lemon zest. Mix well. Dip and/or rub chicken in mixture. Sprinkle with salt and pepper to taste. Place lemon slices on seasoned chicken breast. Wrap chicken in foil and bake at 350 for 20-30 minutes or until chicken is cooked completely. Makes 1 serving (1 protein)

Buffalo Style Chicken

4 ounces of chicken breast, cut into long thin strips 4 tablespoons lemon juice Salt, to taste 1 serving Melba toast crumbs (optional) 2 tablespoons hot sauce Black pepper to taste Marinate chicken strips in lemon juice and salt. Coat chicken strips with Melba crumbs. Fry in a pan until lightly browned and cooked thoroughly. Sprinkle with hot sauce and black pepper to taste. Serve as finger food or as an entre. Serve with raw celery sticks and garnish with parsley, if desired. Makes 1 serving (1 protein, 1 Melba toast)

Baked Apple Chicken

4 ounces cubed chicken breast 2 tablespoons lemon juice finely chopped apple 1 tablespoon apple cider vinegar cinnamon to taste Salt and pepper to taste Stevia to taste Dash of cayenne In a saucepan, combine all ingredients and cook over medium heat until chicken is done. Serve with the rest of the apple. Makes 1 serving (1 protein, 1 fruit)

Barbecued Chicken
Barbeque Sauce 3 ounces tomato paste cup apple cider vinegar 3 tablespoons lemon juice 1 tablespoon hot sauce 1 tablespoon minced onion 3 cloves garlic crushed and minced teaspoon chili powder Liquid smoke hickory flavoring to taste teaspoon Worcestershire sauce teaspoon garlic powder teaspoon onion powder 1 teaspoon chopped parsley Stevia to taste (Try a touch of dark chocolate liquid stevia for added flavor) Cayenne pepper to taste Salt and pepper to taste Water as needed to achieve desired consistency In a small saucepan, combine all ingredients. Mix well and bring to a boil. Reduce heat and simmer for at least 5 minutes adding a little water to achieve desired consistency and to make sure it doesnt burn. For one serving, coat 4 ounces chicken breast with barbeque sauce. Oven bake at 350 for 20-30 minutes or until done. Or Pan fry on low heat with a little water until cooked thoroughly. Turn chicken over often and add water if necessary. Or grill on the barbeque. Barbeque sauce can be used for beef as well. Barbeque Sauce recipe makes 1-2 servings (1 vegetable)

Roasted Garlic Chicken

4 ounces chicken breast, sliced cup chicken broth or water 2 tablespoons lemon juice 1 tablespoon Braggs liquid aminos 1 serving Melba toast crumbs teaspoon onion powder teaspoon garlic powder Salt and pepper to taste 2 cloves of garlic sliced Marinate chicken in broth, lemon juice and Braggs liquid aminos. Add onion powder and garlic powder to Melba toast crumbs and coat chicken. Place chicken in a small baking dish and add marinade to the bottom of the dish. Cover the chicken breast with slices of garlic and bake in 375 oven for 20 minutes or until thoroughly cooked and lightly brown. Garnish with chopped parsley. Makes 1 serving (1 protein 1 Melba toast) Phase 3 modifications: Add olive oil to the marinade. Add Parmesan cheese to make the crumb coating.

Orange Glazed Chicken

Spicy Orange Sauce orange rolled and slightly juiced with rind lemon slightly juiced and with rind cup water 1 tablespoon minced green onion 1 clove crushed garlic teaspoon ginger powder teaspoon garlic powder Pinch of orange and lemon zest Pinch of cayenne pepper Stevia to taste In a small saucepan add orange and lemon with rinds to water. Bring to a boil, reduce heat and simmer adding water as needed. Simmer until the pulp comes out of the rinds. Scrape out the pulp and discard the rinds. Continue stirring and reducing down the liquid by half until desired consistency is reached. Add remaining ingredients. For Orange Glazed Chicken: In a sauce pan on the stove top, cook Spicy Orange Sauce and 4 ounces chicken breast together. Add broth or water if necessary for desired consistency. In Oven: Pour sauce over chicken in a baking dish and bake in 375 oven for 20-30 minutes until done. Makes 1 serving (1 protein, 1 fruit) Variations: Spicy Orange Sauce can be cooked with fish or beef as well. Serve with orange slices for garnish. Makes 1-2 servings (1 fruit)

Savory Baked Chicken

1 serving Melba toast crumbs teaspoon onion powder teaspoon garlic powder Pinch of thyme Pinch of fresh or dried rosemary 1 teaspoon fresh chopped parsley cup chicken broth or water 2 tablespoons lemon juice 1 tablespoon Braggs liquid aminos 4 ounces chicken breast Salt and pepper to taste Combine Melba toast crumbs with onion powder, garlic powder, thyme, rosemary, parsley, salt, and pepper. In a small bowl, mix together broth, lemon juice and Braggs liquid aminos. Dip chicken breast in liquid mixture and coat with crumb mixture. Place in a baking dish and bake in 350 oven for approximately 20 minutes or until thoroughly cooked. Makes 1 serving (1 protein, 1 Melba toast) Phase 3 modifications: Dip chicken in egg, add grated Parmesan cheese to the spice mixture and drizzle with olive oil.

Mexican Style Chicken

4 ounces cubed or sliced chicken breast 2 tablespoons lemon juice, divided 1 tablespoon chopped onion teaspoon dried oregano clove fresh garlic minced teaspoon chili powder Cayenne to taste Pinch of cumin Salt and pepper to taste cup chicken broth or water Chopped tomatoes Fresh chopped cilantro In a frying pan, lightly brown the chicken with a little lemon juice. Add onion, oregano, garlic, chili powder, cayenne, cumin, salt, pepper, chicken broth, and remaining lemon juice to the frying pan. When the chicken is cooked thoroughly, add fresh tomatoes and cilantro and cook for about 5 more minutes. Makes 1 serving (1 protein 1 vegetable)

Spicy Chicken Sausage Patties

4 ounces ground chicken breast Dash of onion powder Dash of garlic powder 1 tablespoon minced onion 1 clove of garlic crushed and minced Cayenne pepper to taste Salt and pepper to taste Mix all ingredients thoroughly in small bowl. Form mixture into 2 or 3 patties and fry in small frying pan. Deglaze pan periodically with water to enhance flavor and keep chicken moist. Cook thoroughly until lightly browned. Makes 1 serving (1 protein)

Middle Eastern Spiced Chicken

teaspoon allspice teaspoon fresh grated ginger 1 clove garlic crushed and minced Dash of cumin Dash of cinnamon Salt and black pepper to taste cup chicken broth or water 3 tablespoons lemon juice 1 cup chopped fresh tomatoes 4 ounces cubed chicken breast 1 tablespoon minced onion Mix allspice, ginger, garlic, cumin, cinnamon, salt, and pepper with chicken broth and lemon juice. Bring to a boil. Add tomatoes and chicken to the sauce. Simmer for 20-30 minutes or until thoroughly cooked. Makes 1 serving (1 protein 1 vegetable)

Szechwan Chicken
4 ounces cubed chicken breast 3 tablespoons Braggs liquid aminos 1 cup chicken broth or water 1 teaspoon hot sauce Pinch of crushed red pepper flakes Pinch of fresh or powdered ginger 1 clove garlic crushed and minced Stevia to taste 1 cup chopped cabbage 1 tablespoon chopped green onion In a frying pan, brown chicken with Braggs liquid aminos and a little water. Add chicken broth, hot sauce, red pepper flakes, ginger, garlic, and stevia. Simmer for 5 minutes. Add the cabbage and cook for approximately 10 minutes (or until desired doneness). Add additional water if necessary. Top with additional green onions for garnish. Sprinkle with lemon juice and additional Braggs, if desired. Makes 1 serving (1 protein, 1 vegetable)

Crock Pot Chicken

Several 4 ounce whole chicken breast pieces Water to cover cup chopped onion 5 cloves fresh chopped garlic 1 teaspoon paprika teaspoon cayenne 1 teaspoon onion powder teaspoon thyme 1 teaspoon garlic powder 1 teaspoon whole black peppercorns Salt and pepper to taste Place chicken servings in crock-pot and cover with enough water so it doesnt burn. Add remaining ingredients. Cook on low for about 6 or more hours. Makes several servings.

Cinnamon Chicken
1 serving Melba toast crumbs teaspoon ground cinnamon Pinch of nutmeg Pinch of cardamom Pinch of curry powder Pinch of garlic powder Salt and pepper to taste Stevia to taste 4 ounces chicken breast cup chicken broth or water Mix Melba toast crumbs with remaining dry ingredients in a small bowl. Dip chicken in broth and coat with crumb mixture. Lay individual chicken servings in shallow baking dish. Add broth. Top the chicken with any remaining spice mixture. Bake chicken at 350 for 20 minutes or until chicken is fully cooked. Makes 1 serving (1 protein 1 Melba toast)

Tangy Vinegar Chicken

4 ounces cubed chicken breast cup apple cider vinegar cup chicken broth or water 2 tablespoons lemon juice 1 tablespoon chopped onion 1 clove diced garlic Salt and pepper to taste In a small saucepan combine all ingredients and cook chicken thoroughly. Deglaze the pan periodically with a little water to create a sauce. Makes 1 serving (1 protein)

Spicy Mustard Chicken

Homemade Mustard 2 tablespoons ground mustard powder 1 tablespoon garlic powder 1 tablespoon onion powder teaspoon ground ginger teaspoon grated horseradish (optional) cup apple cider vinegar cup water Stevia to taste 1 tablespoon lemon juice Mix ingredients together thoroughly, heat in a saucepan for 2-3 minutes. Pack warm mustard into a jar and top with lemon juice. Mustard will last up to two weeks in the refrigerator. Add water as needed for consistency. Mix before using. Makes 1-2 servings Spicy Mustard Chicken 4 ounces cubed chicken breast cup chicken broth or water 2 tablespoons lemon juice 1 tablespoon homemade mustard teaspoon dried basil Pinch of tarragon Salt and pepper to taste Stevia to taste In a frying pan, saut chicken in chicken broth and lemon juice. Add remaining ingredients and simmer for an additional 10 minutes. Deglaze the pan with a little water or additional broth to make a sauce. Makes 1 serving (1 protein)