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Delicious &
Authorized Body For Life Recipes
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Chicken With Crunchy Vegetables
Yield: 4 servings
3/4 pound skinned, boned chicken breast, cut into 1-inch pieces
1/4 cup low-sodium teriyaki sauce, divided
1 teaspoon dark sesame oil
1 cup diagonally sliced celery
3/4 cup thinly sliced carrot
1 clove garlic, crushed
1 cup coarsely shredded red cabbage
1 (8-ounce) can sliced water chestnuts, drained
Preparation time: 10 minutes
Combine chicken and 1 tablespoon teriyaki sauce in a bowl; stir
well. Let stand 10 minutes. Heat oil in a nonstick skillet over
medium-high heat. Add celery, carrot, and garlic; stir-fry 1 minute.
Stir in cabbage and water chestnuts; remove from skillet. Add
chicken; stir-fry 3 minutes. Add remaining teriyaki sauce; stir-fry
1 minute. Return cabbage mixture to skillet; stir-fry 1 minute or
until done. Yield: 4 servings (serving size: 1 cup).
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Low-carb "Club Sandwich"
2 large chicken breast halves, cooked, bones and skin removed - dice
into cubes
1/2 lb bacon, fried very crisp, drained - crumble into largish
pieces
2 tomatoes - cut into small cubes
Generous amount of mayonnaise to bind
Salt & pepper to taste
Optional pinch of celery seeds
8 large leaves of Romaine lettuce left whole, washed, dried, and
crisped in fridge
Mix first group to make chicken salad, and use the Romaine leaves
like taco shells to eat it with. Serves two for a light supper.
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Chicken in Garlic Sauce
1/2 cup olive oil
2 1/2-3 pounds chicken, cut in small serving pieces
Salt
2 tbsp. garlic powder
1/2 cup water
Juice of 1 lemon
Few strands saffron, diluted and crushed in very small amount of
water
Heat oil in large skillet. Add chicken pieces and cook over moderate
heat until golden brown. Place chicken pieces in large, shallow
casserole. Salt. Pour off all but 4 tablespoons of oil in skillet.
Add garlic powder. Stir in water and bring to boil. Pour over
chicken. Add lemon juice and saffron. Cook, covered, over low heat
about 15 minutes or until meat is tender. Serve, spooning sauce over
chicken.
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Curried Breast of Chicken with Pecans and Peppers
2 whole fryer breasts (3/4 pound each), boned, skinned and cut in ½
inch
4 tsp. flour
4 green onions, each with 1 inch of green, thinly sliced
½ large green pepper, finely diced
2 tbsp. pecans, coarsely chopped
1 tbsp. curry powder
½ tsp. salt
1 tsp. Splenda
½ tsp. Knorr’s chicken stock base mixed in ¼ cup water
2 tbsp. peanut or corn oil
Prepare chicken. Place the flour in a zip-lock bag. Add diced
chicken, close bag and shake to coat. Let stand while preparing the
vegetables and pecans and measuring the rest of the ingredients.
Have oil ready to go. Heat skillet or wok to high. When the pan is
hot, add the oil. It should begin to sizzle at once.
Quickly add the green onion, and stir-fry for 30 seconds then add
the green pepper and pecans. Stir-fry for 1 minute. Add the curry
powder, salt and Splenda. Reduce heat to medium low and stir rapidly
for 1 minute to blend. Add the chicken and return heat to medium
high. Stir-fry for 2 minutes until chicken loses its pinkness. Add
the stock or water and blend well for 1 minute. Remove from heat and
serve.
Serves 6 as part of buffet.
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Balsamic Chicken
1 Lb. boneless skinless chicken breast
1 green pepper
2-3 whole garlic cloves
Salt and pepper to taste
Dark balsamic vinegar
Olive oil
Mushrooms
Onion
Italian seasoning
In an aluminium pan pour olive oil then place breasts inside. Then
cut pepper into strips, slice onion, toss in garlic cloves and
mushrooms. Pour in balsamic vinegar. Let marinate in refrigerator
for at least an hour. Then pre heat oven @ 400.Season to taste
salt/black pepper, Italian seasoning. Cook until chicken is done.(30
min. or so) All your ingredients can vary to taste. This is really
good!!
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Tandoori Chicken and Rice
for one serving:
1 serving of low-fat yoghurt
1 serving of sliced chicken
1 serving of cooked rice
1 hard boiled egg (yolk removed)
Tandoori spice (as much as you like)
Combine ingredients in a non-stick pan, cook and enjoy! :-)
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Chicken Scampi Mix
for one serving:
two carrots
one onion
half portion chicken breast
one portion potatoes
half portion scampis
Cut the carrots, onion, chicken breast and potatoes into slices. Add
the scampis. Put as much barbecue seasoning on it as you like and
mix everything with one TBSP olive oil. Put everything on a baking
tray and for approximately 20 minutes into the oven at a medium
heath. And then enjoy!
If you don´t like scampis you can put a whole portion chicken
instead of a half one and leave the scampis out.
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Salmon with potatoes and veggies
Recipe for one serving:
A veggie mix (peas, carrots, zucchini, string beans and cauliflower)
one portion salmon
one portion potatoes
Cut the salmon in bitesize pieces, the potatoes into slices and add
the veggie mix. Add as much pepper and sweet pepper as you like,
some salt and a TBSP olive oil. Mix everything well and put
everything on a baking tray and for approximately 20 minutes into
the oven at a medium heat. Enjoy!
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Garlic Grilled Lobster
Make sure your catch-of
the-day tastes as fresh as possible: When buying lobsters, look for
ones that aren't lying idle in their tanks and have both of their
claws.
Ingredients
1 pound uncooked lobster meat, start with two 1 1/4 pound whole
lobsters
2 Tbsp olive oil
3 medium garlic clove(s), mashed
3 Tbsp fresh lemon juice
1/8 tsp table salt, or to taste
1/8 tsp black pepper, or to taste
Instructions
Preheat grill. To prepare lobsters, cut off heads, split tails and
crack claws; set aside.
Stir together olive oil, garlic and lemon juice; season to taste
with salt and pepper. Toss tails and claws with half the olive oil
mixture.
Grill lobster pieces, turning and moving them as they cook until
shells are charred and meat is firm and opaque, about 8 minutes.
If you care to... crack lobsters and dip meat in remaining olive oil
mixture. Yields about 3 ounces lobster meat and 2 teaspoons sauce
per serving.
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Cajun Shrimp Dinner
You'll need:
8 cooked and devained shrimp (21-25)size
1/2 cup of cooked black beans
1/2 cup of fresh spinach leafs
1 clove of garlic (minced)
1 tablespoon of Hot Sauce (tabasco will do)
1/4 cup of water
Coat saute pan with Pam or fat-free spray, heat at medium. Add
garlic and brown lightly. Add shrimp, black beans, hot sauce and
water. Simmer 1-2 minutes, add fresh spinach until wilted and serve.
This can be a fast recipe and very tasty if the shrimps are ready
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Chicken Pita
Ingredients:
1 boneless skinless chicken breast
1 portion of baby spinach leaves
1 sweet yellow onion, sliced
1 Whole Wheat pita pocket
Broil the Chicken at 500 degrees for 15-20 minutes, throw the onions
in with the chicken for the last 7 minutes. When the chicken is
done, it will be very juicy. Slice the chicken and onion into strips
and stuff it all into the pita pocket with the spinach.
Add lemon & olive oil for extra taste!
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Tuna Patties
1 Can of Tuna
8 regular sized pretzels (about 2 inch long pretzels)
1/4 cup of egg substitutes (= 1 egg/serving)
Ketchup (optional)
Grab a medium-sized bowl, grate the pretzels into a mixture the size
of small peas, mix in the can of tuna, and the egg substitutes.
finely mash mixture and Grease a non-stick pan with Pam Cooking
Spray. Heat on medium-low. wait a few seconds for the pan to
slightly warm up. (approx. a minute) Spoon 1/2 of the mixture into
the pan as you would pancakes (this mixture is thicker)
to form one patty. flip over after you can lift the patty up with a
spatula and have it not seperate with extreme ease, or until
slightly browned. Next, flip the patty over and cook the other side.
repeat with remaining half of mixture, or if you used a larger pan,
you can cook them both simultaneously. Serve with ketchup for
optimal results.
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Crunchy Chicken Salad
Ingredients:
2 cans of white, low fat turkey breast (drained)
1/2 cup peas (drained)
1/2 cup chopped celery
1/3 cup chopped onions
1.5 tablespoons of fat free mayo
1.5 tablespoons of sweet relish or sweet salad cubes
Mix contents in large bowl for a delicious, nutritious, CRUNCHY
chicken salad! Serve over bed of lettuce or on wheat bread!
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