Crispy Non-Fried Chicken

Crispy Non-Fried Chicken

by | Apr 16, 2013 | Entrees, Food & Recipes

Makes 4 servings

Crispy Non-Fried Chicken
 
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Recipe type: Entree
Ingredients
  • 4 (5-ounce) boneless, skinless chicken breasts
  • ¾ cup no-salt-added chicken broth
  • 1 tablespoon olive oil
  • 1 cup toasted wheat germ or 1 cup Fat Flush bread crumbs
  • 1 teaspoon dried tarragon
  • 1 teaspoon dried rosemary, crushed
  • 1 teaspoon fresh parsley, chopped
  • 1 teaspoon garlic powder
Instructions
  1. Preheat the oven to 350°F.
  2. In a small bowl, mix the chicken broth and olive oil.
  3. In a separate bowl, mix together the wheat germ/bread crumbs, tarragon, rosemary, parsley, and garlic powder.
  4. Dip the breasts, one at a time, in the broth-oil mixture.
  5. Then coat with the dry mixture and place on a lined baking sheet.
  6. Bake until brown and cooked through, about 45-55 minutes.

Make your own Fat Flush Bread Crumbs and no-salt-added Chicken Broth with our recipes!

*Note: Remember to include ingredients when calculating daily intake allowances.

Sopa de Pollo

Sopa de Pollo

by | Mar 25, 2013 | Broths & Soups, Food & Recipes

Makes 6 servings

Sopa de Pollo
 
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Recipe type: Soup
Ingredients
  • Olive oil spray
  • 12 ounces skinless, boneless chicken breast, cooked and diced
  • 1 cup onion, diced
  • 2 garlic cloves, minced
  • 1 cup green bell pepper, chopped
  • ¾ teaspoon ground cumin
  • ¾ teaspoon chili powder
  • 14 ounces no-salt-added chicken broth
  • 1 (14.5-ounce) can diced tomatoes, undrained
  • ⅓ cup chopped fresh cilantro
  • 6 lime wedges
Instructions
  1. Spritz large pot with olive oil and heat over medium-high.
  2. Add onion, bell pepper, and garlic; cook, stirring often, 5 minutes or until softened.
  3. Stir in cumin, chili powder, broth and tomatoes; bring to a boil.
  4. Reduce heat and simmer 5 minutes.
  5. Add chicken and simmer 3 minutes or until heated through.
  6. Add cilantro and lime wedge upon serving.

Make your own no-salt-added Chicken Broth using our recipe!

Variations:
This recipe can also be made in a slow-cooker! Simply combine all ingredients in the slow-cooker and cook on high for 4 hours, or low for 6 hours.
For Phase 3, feel free to add beans and serve with Fat Flush tortillas.

*Note: Remember to include ingredients when calculating daily intake allowances.

Zesty Lemon Chicken

Zesty Lemon Chicken

by | Feb 28, 2013 | Entrees, Food & Recipes

Makes 4 servings

Zesty Lemon Chicken
 
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Recipe type: Entree
Ingredients
  • Olive oil spray
  • 1 pound boneless, skinless chicken breasts
  • 2 tablespoons minced garlic
  • 2 tablespoons minced fresh parsley
  • Zest of 1 lemon
Instructions
  1. In a bowl, spritz chicken with olive oil spray; add garlic, parsley and lemon zest, and stir to combine.
  2. Cover bowl with plastic wrap and refrigerate for at least 2 hours or up to 8 hours.
  3. Heat skillet over medium-high and add chicken.
  4. Cook until chicken is done all the way through; remove from heat and serve.

 

Variations:
Try cutting chicken in cubes and skewering then placing on the grill.
Feel free to sprinkle the chicken with your favorite Fat Flush seasoning mix.

*Note: Remember to include ingredients when calculating daily intake allowances.

Roasted Chicken & Vegetables

Roasted Chicken & Vegetables

by | Nov 21, 2012 | Entrees, Food & Recipes

Serves 4

Roasted Chicken & Vegetables
 
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Recipe type: Entree
Ingredients
  • 6 Roma tomatoes, cut into quarters (remove the seeds)
  • 3 medium zucchini, cut into chunks (can also use squash)
  • 1 medium onion, cut into chunks
  • 1 cup no-salt-added chicken broth
  • 4 cloves garlic, minced
  • 2 lemons (zest and juice 1 lemon, slice the other)
  • 4-6 chicken pieces (breasts, legs, thighs, etc.)
  • 1 tablespoon fresh rosemary, chopped
Instructions
  1. Preheat the oven to 375°F.
  2. Put the vegetables into a large baking pan with ½ cup of chicken broth and toss to coat.
  3. Arrange the chicken pieces in the pan with the vegetables.
  4. In a small bowl, combine the remaining ½ cup of chicken broth, garlic, lemon juice, and lemon zest.
  5. Pour the mixture over the chicken and rub into the meat.
  6. Roast in the oven for 30 minutes, then stir the vegetables and add the rosemary and lemon slices.
  7. Cook until the chicken is done and the vegetables are tender and beginning to brown, about 20 to 30 minutes.

Make your own no-salt-added Chicken Broth with our recipe!

*Note: Remember to include ingredients when calculating daily intake allowances.

Baked Chicken & Artichoke Casserole

Baked Chicken & Artichoke Casserole

by | Feb 23, 2012 | Entrees

Serves 2

Baked Chicken & Artichoke Casserole
 
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Recipe type: Entree
Ingredients
  • 2 (5-ounce) chicken breasts, boneless and skinless
  • 1 cup no-salt-added Chicken Broth
  • ½ medium red onion, diced
  • 1 red bell pepper, chopped
  • 1 8-ounce can artichoke hearts, rinsed, and drained
  • 4 garlic cloves, minced
  • 6 black olives, chopped
  • Juice of 1 lemon
  • 1 8-ounce can no-salt-added tomato sauce
  • Handful of fresh cilantro, chopped
Instructions
  1. Preheat oven to 350°F.
  2. In a medium pot, place chicken breasts and broth and simmer; poach chicken until tender.
  3. When cooked, shred chicken into bite-sized pieces.
  4. Place chicken, onion, red bell pepper, artichoke hearts, garlic, olives, and lemon juice in a medium casserole dish and mix well.
  5. Cover and bake in oven for 45 minutes.
  6. Stir tomato sauce into the casserole and return to oven for 20 minutes uncovered.
  7. Mix in cilantro and serve.

Make your own no-salt-added Chicken Broth using our recipe!
*Note: Remember to include ingredients when calculating daily intake allowances.

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