Serves 4
We prefer the flavor and texture of thigh meat for this recipe, though an equal amount of boneless skinless chicken breasts can be used. It is easiest to grate the orange zest and remove the strips of orange peel before juicing the oranges; use a sharp vegetable peeler to remove the strips. For extra spiciness, increase the cayenne added to the sauce to 1/2 teaspoon. The whole dried chiles are added for appearance, not for flavor, and can be omitted. To fry the chicken, use a Dutch oven or a straight-sided sauté pan (with at least 3-quart capacity); do not use a 12-inch skillet with sloped sides, as it will be too small to contain the oil once the chicken is added. White rice and steamed broccoli are good accompaniments.
- cayenne
- cornstarch
- grated fresh ginger
- packed dark brown sugar
- distilled white vinegar
- soy sauce
- low-sodium chicken broth
- Marinade and Sauce:
- cold water
- Coating and Frying Oil:
- large egg whites
- cornstarch
- cayenne
- peanut oil
- Ingredients:
- poultry seasoning to season chicken before browning
- Sauce Ingredients:
- Dijon mustard
- dry mustard
- ground ginger
- toasted pecans or walnuts
- fresh blueberries
- chicken breast cut into chunks/strips
- fat free parmesan cheese
- salt
- pepper
- garlic powder
- Cook in 2tbsp hot oil until just browned but not cooked through
- place in greased baking dish
- top with 1&1/2 cups low sugar/sugar free Marinara
- Sprinkle with 1/2 cup fat free mozzerella and 1/4 cup fat free parm cheese
- Cover with foil and bake at 350 20min or until chicken is cooked through
- Serves 4
Serves 6
You can substitute one clove of minced garlic and ¼ teaspoon of cayenne pepper for the Asian chili-garlic sauce.
- oranges
- rice vinegar
- soy sauce
- grated fresh ginger
- Asian chili-garlic sauce
- vegetable oil
- toasted sesame oil
- fresh cilantro leaves
Serves 6
This recipe relies on two unusual ingredients: soy sauce and tomato paste. Do not omit them. They don’t convey their distinctive tastes but greatly deepen the savory flavor of the filling. When making the topping, do not substitute milk or half-and-half for the heavy cream.
- Filling:
- low-sodium chicken broth
- vegetable oil
- Table salt and ground black pepper
- whole milk
- juice from 1 lemon
- minced fresh parsley leaves
- frozen baby peas
- Crumble Topping:
- ground black pepper
- cayenne pepper
- lemon
- Kosher salt and freshly ground black pepper
- minced fresh thyme leaves
- dried oregano
- freshly squeezed lemon juice
- dry white wine
- good olive oil
17-Day Diet
- Worchestershire sauce
- egg substitute
- taste
- ground turkey breast
- Salt and pepper to taste
Serves 4
For the best results, buy similarly sized chicken breasts. If your breasts have the tenderloin attached, leave it in place and follow the upper range of baking time in step 1. For optimal texture, sear the chicken immediately after removing it from the oven.
- kosher salt or 1 teaspoon table salt
- vegetable oil
- cornstarch
- ground black pepper
Serves 4
Use any combination of white and dark meat. For even cooking, halve breasts crosswise and separate leg quarters into thighs and drumsticks.
- buttermilk