Pulled Barbeque Chicken

1 cup tomato puree (Poms is just tomatoes, no additives, no added salt)
1 small yellow onion grated directly into crock pot
2 clove garlic grated into crock pot
3 tablespoons apple cider vinegar
2 tsp stevia extract
1 tablespoon tomato paste
1 tablespoon Smokey Spanish paprika
2 1/2 tsp ground mustard
2 tablespoons Worcestershire sauce
1 tsp chili powder
1/2 tsp salt
2 1/2 pounds boneless skinless chicken breast
METHOD:  Place all ingredients into crock pot and mix well. Cook on low for about 4 1/2 – 5 hours. When it is done cooking you should be able to pull the chicken into shreds working with two forks. The chicken will absorb the rest of the sauce. Have on a whole wheat bun if you must!
COURSE: Dinner


BUFF Buffalo Chicken

3 boneless chicken breast halves pounded thin and cut in half
1 1/2 cups TVP (Bob’s Red Mill Textured Vegetable Protein)
1 egg
3 tbsp plus 1 tsp Frank’s Red Hot sauce or similar
2 tbsp olive oil
2 tbsp filtered water
METHOD: Preheat oven to 350. Prepare one dish with the egg and 1 tsp hot sauce whisked together and another dish with TVP for dredging. Dredge chicken through the egg mixture and then through the TVP. Place on a baking sheet sprayed with Pam. Whisk together the remaining hot sauce, water and olive oil. With a pastry brush, spread the mixture over the tops of the chicken breasts. Bake for 30 minutes until chicken is cooked through then place under broiler for another 2-5 minutes to add a golden color and more crunch to the coating. Serve with a large salad and celery sticks.
COURSE: Dinner
COOKING TIME: 35 Minutes


Quinoa Paella

2 chicken breasts (pounded to thin)
2 links turkey sausage
12 medium shrimp raw, de-veined and cleaned
Handful of clams (optional)
3 cups cooked white quinoa
1 tbsp olive oil
1/2 yellow onion
2 cloves garlic minced
1 tsp paprika
1/2 tsp red pepper flakes (more or less to your taste)
3 cups chicken or vegetable stock
3 tbs white wine (optional)
1 tbsp tomato paste
1 cup frozen peas (or edamame)
1 cup roasted red pepper chopped
METHOD: Heat olive oil in medium heat and saute the onion and garlic until soft. Then add the chicken breast and the sausage and cook through. Remove meat from pan and deglaze the pan with a wooden spoon and three tablespoons of the stock or white wine. The bits scraped up from the pan add a ton of flavor to the end product! When all of the flavor is scraped up add the paprika and red pepper flakes and cook a min or so more. Blend in the tomato paste. Cut up the meat into bite sized pieces and add back to the pan and allow flavors to combine for another minute. Add the shrimp and clams as well as the peas, roasted red pepper and the quinoa and heat together for a few mins until clams open and shrimp are pink. Add more stock if it looks a little dry. Mangia!
COURSE: Dinner
COOKING TIME: 30 Minutes


Cuban Chicken (Pollo Asado)

1 whole chicken cut in half or in pieces (I removed skin) 1 tbsp olive oil 6-8 cloves of garlic minced 1 tbsp salt 1 tbsp black pepper 1/2 tsp dried chipotle powder
1 tbsp ground cumin
1 tbsp dried oregano
1 small onion minced
1/4 cup fresh orange juice
1/4 cup fresh lime juice
METHOD: Mix all ingredients except chicken in a bowl. Place the chicken in a baking dish and cover with the marinade. Cover with tin foil. Place a weighted object, like a brick (or two) on top of the chicken and marinate in the refrigerator overnight (turning once). Preheat oven to 400. Keeping the chicken covered cook for 1 hour and 15 mins. Reduce the heat to 350 and cook for 30 mins more. Then uncover the chicken and reduce heat to 300 and cook for another 15 mins. Allow the chicken to rest for 10 mins when done cooking.
COURSE: Dinner
PREPARATION TIME: 10 Minutes + Marinade


Brown Rice and Chicken Soup

1 whole boneless chicken breast (2 halves)
1 cup cooked brown rice
2 tblsp olive oil
5 cups non-fat organic chicken broth
3 celery stalks
1/2 yellow onion chopped
1 handful fresh or frozen spinach
1 tsp dried tarragon
1 tsp dried parsley
salt and pepper
METHOD: Preheat oven to 350. Drizzle chicken breast with 1 tbsp olive oil and sprinkle with salt and pepper. Roast in oven for approx 30 mins. Allow to cool enough to handle and then shred into bite sized pieces. Heat a large stock pot over medium-low heat sauté the onion and celery in 1 tbsp olive oil. When vegetables are soft, add the chicken stock and allow to simmer for about 10 mins over low heat. Add the dried herbs, the chicken, spinach and the rice. Turn the heat up to medium and allow to heat through and blend the flavors. Adjust flavor with salt and pepper to your liking!
COURSE: Appetizer
COOKING TIME: 60 Minutes


Turkey Meatballs in Chunky Tomato Sauce

1/4 cup onions
1 tsp garlic
1 small eggplant
1 small zucchini
1/2 cup red pepper
2 cups canned tomatoes
1 tbsp basil
6 oz ground turkey
1 egg white
1 tsp onion
1 tsp mustard
1 tsp parsley
METHOD: Detox Friendly Chop and saute all vegetables. Let simmer 15 minutes. Combine ground turkey with remaining ingredients and form into meatballs. Brown meatballs then add to sauce and cook let cook through.
COURSE: Dinner
COOKING TIME: 30 Minutes


Cobb Salad

2 cups salad
2 spears steamed asparagus
1/2 cup chopped tomato
1 hard boiled egg, chopped
1 strip turkey bacon
4 ounces tuna, chicken or turkey
balsamic vinegar
METHOD: Arrange all ingredients in a salad bowl Top with tuna, chicken or turkey. Drizzle with vinegar
COOKING TIME: 10 Minutes


Pepper Pesto Chicken

6 ounces boneless skinless chicken breast
Red Pepper Pesto
1 teaspoon parsley
1 teaspoon basil
METHOD: Slit chicken breast and fill with pesto and herbs. Bake in oven 20-30 min at 350 degrees. Red Pepper Pesto recipe on site
COURSE: Dinner
COOKING TIME: 30 Minutes


Orange and Herb Chicken

1/3 cup orange juice
1/3 cup lime juice
1 tbsp minced orange peel
1 tbsp vinegar 1 tbsp tarragon
6 oz chicken breast
METHOD: Blend all ingredients and marinate chicken 1 hour, cover and bake 25 minutes at 350 degrees until done.
COURSE: Dinner
COOKING TIME: 25 Minutes


Sesame Chicken Strips

4 oz chicken breast
1/4 cup soy sauce
1/4 tsp mustard
1 tbsp turmeric
1 tbsp sesame seeds
METHOD: Combine ingredients and marinate chicken (cut into strips) for 20 minutes. Coat chicken with sesame seeds and bake in oven at 350 degrees for 20 minutes.
COURSE: Dinner
COOKING TIME: 20 Minutes


Jerk Chicken

Jamaican Jerk Seasoning
1/4 cup vinegar
small jalapeno pepper
1 onion
6 oz. chicken breast
METHOD: Combine all ingredients and marinate chicken for 1 hour. Bake or grill chicken 20-25 minutes, until done.
COURSE: Dinner
COOKING TIME: 20 Minutes


Chicken Salad

4 oz chicken breast cooked
1 stalk celery
onion to taste
1 tsp parsley
1 tbsp almonds
2 tsp mustard
2 tbsp chicken stock
dash of hot pepper sauce
METHOD: Combine all ingredients and mix well. Serve chilled.


Chicken Kabob

1/2 tsp ground cumin
1/2 tsp paprika
1/4 tsp coriander
black pepper
6 oz chicken breast
1 small zucchini
1 small onion
1 red pepper
METHOD: Rub chicken with blended spices. Cut chicken and vegetables into chunks. Skewer and grill or broil.
COURSE: Dinner
COOKING TIME: 15 Minutes


Almond Chicken

1 egg white
2 tbsp water
1/4 cup almond powder
6 oz chicken breast, slice in half
METHOD: Whisk together egg white and water. Dip the chicken breast into the egg white mixture and coat with almond powder. Saute chicken 3-4 minutes each side until cooked through.
COURSE: Dinner
COOKING TIME: 10 Minutes


Chicken Wrap

1/2 zucchini sliced and grilled
6 oz cooked chicken breast, sliced thin
1/2 tomato
1 tsp oregano
1 tsp basil
METHOD: Top chicken with zucchini, tomato, and spices. Roll chicken and wrap in foil to bake 25 minutes in oven set at 350 degrees.
COOKING TIME: 25 Minutes


Chicken Stir Fry

6 oz chicken breast cut into strips
1/2 cup cauliflower
1/4 cup onion
1/4 cup tomato
1 tsp rosemary
1 tsp thyme
METHOD: Saute chicken on the stove top. Add vegetables and spices and cook through, approximately 15 minutes
COURSE: Dinner
COOKING TIME: 20 Minutes


Curried Chicken Salad

1 roasted chicken, meat shredded (I just pull it apart, I think it tasted better than cubed)
1/2 cup chopped celery
1 cup chopped walnuts
1 cup red grapes halved
1 cup greek style yogurt
2 tbsp lemon juice
2-3 tsp of curry powder( or more to your taste)
1 tbsp mango chutney
METHOD: Combine the chicken, celery, etc in a bowl. Separately mix the dressing ingredients and then toss chicken mixture to coat.
COOKING TIME: 30 Minutes


Chicken Burgers

1 lb ground chicken
Half red onion grated
1 medium carrot grated
2 tbs ginger root grated
1 tbsp low sodium soy sauce
3 tbsp Hoisin sauce
¼ cup dry bread crumbs(whole wheat or can use fresh)
METHOD: Place the chicken in a large bowl and grate the onion, carrot and ginger straight into the bowl. (the juice from the onion adds so much to the flavor) Shape into four large patties and place on a cookie sheet that has been sprayed or oiled. Bake at 325 for 20 mins. You might want to put them under the broiler for just a min or so to help brown them up. Delicious!
COURSE: Dinner
COOKING TIME: 20 Minutes


Chicken Florentine

3 boneless skinless chicken breast pounded thin
1 package of fresh baby spinach
1 clove garlic smashed
2-3 tbs Olive oil
Salt and pepper
1/4 cup fresh grated parmesan
1/2 cup white wine
METHOD:  Place 1 tbs oil in a large pot and add garlic. Cook a minute or two and add the spinach. Cover and cook on low for about 10 mins or until spinach has cooked down. Remove from pan and squeeze excess water from it. Lay out the chicken breasts and add salt and pepper. Next, divide the spinach between the three pieces. Also divide the parmesan between the chicken and place on top. Beginning with the thinnest end, roll up and hold together with toothpicks. Heat another 1-2 tbs of oil in the same pot that you cooked the spinach in. Add the rolled chicken breasts and cook on med-low until all sides are browned. Cover and cook through for another 10-15 mins depending on the size of your breasts 🙂 In the last few minutes, add the white wine to deglaze the pan. Remove the chicken and allow to rest for a few minutes before slicing each breast into four pieces each. Add a little water to the pan juices and finish scraping all the tasty bits off the bottom. Pour the pan juices over the sliced chicken and serve!
COURSE: Dinner
COOKING TIME: 30 Minutes


Kate’s Chicken Chop Suey

2 cups shredded cooked chicken
1/2-1 whole head of green cabbage shredded
2 stalks celery, sliced thin
1 cup shitake mushrooms chopped
1 can water chestnuts
1 cup bean sprouts
2 scallions
6 wonton wrappers (optional)
3 cloves of garlic
1 cup chicken broth
1 tablespoon rice wine or cooking sherry
1-2 tbsp sesame oil
2 tbsp low sodium soy sauce
METHOD: Heat oven to 375. Lay wonton wrappers out on a cookie sheet and brush with oil and a sprinkle of salt. Bake for about 10 mins but check on them as they tend to burn quickly. Heat a wok or large skillet with safflower/olive oil. Toss in all of the vegetables and season with salt and pepper. Cook until cabbage is soft. Add in the chicken broth, soy sauce, and rice wine and sesame oil. Cook 3 mins and then add the chicken and heat through. Crumble the baked wonton wrappers on top and serve. This is delicious over quinoa and is also great the next day.
COURSE: Dinner
COOKING TIME: 10 Minutes


Stuffed Cabbage

10-12 large cabbage leaves
½ small onion diced
1 clove of garlic chopped
1 tbs olive oil
1 pound ground turkey
1 cup hulled barley (soaked at least 5 hours)
2 cups marinara sauce
2 tbs fresh basil chopped
METHOD: Bring a large pot of water to boil. Drop in the cabbage leaves and blanche for a minute or two, just enough to make them wilt. Remove and drain, set aside. Saute the onion and garlic in large pan with olive oil over low heat. When softened, add the ground turkey to the pan and cook until cooked through. Add the barley (feel free to add any cooked vegetables you may have, I added some leftover fiddleheads), 1 cup of the marinara sauce , the basil and salt and pepper to your taste. Remove from heat. Take a cabbage leaf and lay out onto work surface. Put a couple of tablespoons of the filling in the center of the leaf (the amount will vary dependent upon the size of the leaves). Fold in all sides and place into a baking pan, folded side down. Continue until all filling is used up. Pour the remaining marinara sauce over the rolled leaves. Place into a preheated oven at 350 degrees and bake for 25 mins until heated through.
COURSE: Dinner
COOKING TIME: 25 Minutes


Kate’s Healthy Fried Chicken

2 cups Greek nonfat yogurt
1/2 cup filtered water
3 tbs white vinegar
1/2-1 tsp cayenne pepper
1 tbsp Worcestershire sauce
Salt and pepper
2 large chicken breast, skin off, bone in. cut each into three pieces
2 cups of red quinoa pulsed in blender to a make more like flour consistency
½ tsp onion powder
1 tsp fresh thyme leaves
2 tbs unsalted butter
4 tbs canola oil
METHOD: Preheat oven to 400. Mix marinade ingredients together and marinate chicken for at least 6 hours but overnight is best. Drain chicken. Heat butter and oil in a skillet over medium heat. Have a roasting pan with a rack sprayed with Pam or brushed with oil to prevent sticking ready. (A cooling rack used for baking is best to help keep the chicken crispy)Mix together the coating ingredients and place in a shallow pan. Dredge chicken in the coating mix and shake to remove loose bits. Cook chicken just 3 mins on each side over medium heat. Remove from pan and place on your prepared rack. Bake in oven for 20 mins or so depending on the size of the pieces. Very crispy and moist at the same time!
COURSE: Dinner
COOKING TIME: 30 Minutes


Cilantro Lime Burgers

1 lb ground chicken
2 tbs grated onion
1 small clove of garlic grated
3 tbs lime juice
1 small jalapeno minced (seeds and core removed)
1/2 cup fresh cilantro chopped
1 tbsp fresh parsley chopped
Pinch of cumin
METHOD: Heat oven to 350. Grate onion and garlic directly into bowl. Add the remainder of the ingredients and mix well. Let sit in refrigerator for about 20 mins for flavors to blend. Shape into 4 patties and bake in oven for 35 mins. You can place under the broiler for a couple of mins to brown them up if you like. Serve with Cilantro Lime Sauce: Juice of 1 lime n 1 clove of garlic n Dash of Tabasco n 1 cup fresh cilantro n 1 tbs mayonnaise n 1 cup Greek style plain nonfat yogurt n Salt and pepper (to taste) n Blend all ingredients except the salt and pepper in a blender or food processor. Add salt and pepper to taste.
COURSE: Dinner
COOKING TIME: 30 Minutes