Parmesan Chicken Tenders
*Another tasty recipe brought to you by Go Figure Chef David
1 lb. chicken breast, cut into small 1 inch pieces
1 Tbsp. olive oil
1 tsp. chicken seasoning
*1 ½ cups almond flour (available in bulk at Rosauer’s Huckleberry section for much lower price than packaged)
¼ cup grated parmesan
*Do not replace almond flour with other flours. Almond flour is only finely ground almonds.
Whisk egg and oil in bowl. Toss chicken pieces in egg mix. Mix chicken seasoning, almond flour and parmesan in bowl.
Take chicken out of egg mix and toss in bowl with almond flour mix.
Place coated chicken on a baking sheet with pieces not touching each other. Bake at pre-heated 425 degree oven for 20 minutes and serve.
©David and Cheryl MacDonald, 2014
Manhattan Mahi Chowder
*Another recipe brought to you by Go Figure Chef, David
This light and flavorful soup is very lean and great for weight loss, yet filling with the broth. And cooks up pretty quickly. With the cold weather still upon us, it’s nice to go home to a hot bowl of soup at the end of the day!
1 lb. mahi, cut into small pieces ½ cup red wine
2 Tbsp. butter 4 cloves garlic
2 Tbsp. olive oil 1 tsp. salt
½ onion, chopped 1 tsp. garlic salt
1 cup celery, chopped ½ tsp. pepper
1 medium zucchini, chopped ½ tsp. each: thyme and oregano
1 14 oz. can diced tomatoes 3 cups water
4 oz. tomato paste (about ½ 8 oz. can)
¼ cup tamari (natural soy sauce)
½ dropper liquid stevia ( or 2 tsp. agave; reduces acidity of tomatoes)
Saute mahi in butter, don’t overcook. Sprinkle with garlic salt. In a soup pot, saute onions and celery in olive oil. When soft, add zucchini and garlic and continue to sauté for a few more minutes.
Add remaining ingredients to veggies and bring to a low boil. Turn heat down to simmer, add fish, and simmer for 15 minutes. Adjust seasoning to taste.
(Optional: for added nutrients, add chopped spinach or kale while simmering)
©David and Cheryl MacDonald, 2014
Roasted Chicken with Caramelized Onions Soup
2 T. oil
8 cups low-fat chicken broth
2 medium onions, thinly sliced
2 celery stalks, sliced
2 cups cooked chicken breast cut in strips
Veggies of choice from program guide
Salt and pepper to taste
Heat oil over medium-high heat. Add onions and cook until they are just beginning to brown, stirring occasionally.
Reduce heat to medium and continue cooking and stirring onions until they are tender and caramelized. Remove from heat.
Heat broth, spices, and veggies until they come to a boil. Stir in chicken, reduce heat to medium and cook several minutes,just enough to heat through chicken. Stir in onions and serve.
©David and Cheryl MacDonald, 2011
2 T. olive oil
1 lb. ground beef or bison (bison has more protein and less fat/oz.)
¼ cup chopped onion
1 small can stewed tomatoes
32 oz. low-fat beef broth
Fresh or frozen green beans
½ cup chopped celery
1 t. oregano
½ t. salt
¼ t. pepper
In soup kettle, heat oil and brown beef or bison. Add veggies, broth and seasonings. Bring to boil and then reduce to simmer. Cover and cook for several minutes until veggies are just cooked.
Chicken or turkey breast cut into small pieces and low-fat chicken broth can be used instead of beef. Or try ground chicken or turkey. Other options: sweet Italian turkey sausage, hot turkey sausage. For vegetarians: tofu and vegetable broth.
3 Days of Protein: Leave out veggies.
Copyright David and Cheryl MacDonald, 2011