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Core Phase Recipes

Chicken

Dry Harissa Spiced Chicken and Cucumber-Mint Salsa

Makes:
One serving

Nutrition per serving:
Calories = 151; Fat = 2 g; Carbs = 12 g; Protein = 24 g

Ingredients
3 1/2 oz chicken breast, trimmed of all skin and fat
1 bay leaf, crumbled
1 tsp whole white peppercorns (sub with black if unavailable)
1/2 tsp fennel seeds
1/2 tsp cumin seeds
1/2 tsp coriander seeds
1/2 tsp caraway seeds
1 tsp paprika
1 clove of garlic, crushed or finely chopped
water

Directions
Preheat a non-stick fry pan to low. Toast the bay leaf, peppercorns, fennel seeds, cumin seeds, coriander seeds and caraway seeds until fragrant. Transfer spices to a spice grinder or mortar and pestle and add paprika, garlic, and a pinch of salt. Grind or pound until whole spices break up and the harissa resembles a coarse dry spice mix. Set aside.



Slice cucumber in half lengthways and scoop out the seeds. Dice, and toss with the mint leaves, lemon juice, and a grinding of fresh pepper.



Make four shallow diagonal cuts across the surface of the chicken breast. Add a few drops of water to dry harissa mix to create a thick paste, and rub in the harissa mixture, working it into the cut sections of flesh. Allow to marinate for at least 1 hour, or up to 24 hours.



Preheat a non-stick skillet, grill pan, or George Foreman grill on medium-high heat. Grill the chicken, turning only once until golden brown on both sides; this should take anywhere between 2 to 4 minutes per side. When cooked, remove from heat and serve at once with cucumber salsa.


Cilantro and Pink Peppercorn-Rubbed Chicken with Tomato Salad

Makes:
One serving

Nutrition per serving:
Calories = 195; Fat = 1 g; Carbs = 27 g; Protein = 25 g

Ingredients
3 1/2 oz chicken breast, trimmed of all skin and fat
1/2 Tbls garlic, crushed or finely chopped
1/2 Tbls whole pink peppercorns (sub with black if unavailable)
⅛ cup fresh cilantro (leaves and stalks)
4 Tbls lemon juice
1 tomato or a small handful of cherry tomatoes
1 tsp fresh basil, finely shredded (sub 1/4 tsp dried if unavailable)
1 tsp fresh parsley, finely chopped (sub 1/4 tsp dried if unavailable)
1 Tbls sugar-free balsamic vinegar (see Pantry recipes)
salt and pepper

Directions
Pound garlic, peppercorns, cilantro, and a pinch of salt in a mortar and pestle until amalgamated, or combine in a food processor and pulse. Add lemon juice to bring the mixture together. Make four shallow diagonal cuts across the surface of the chicken breast and rub in the cilantro-peppercorn mixture, working it into the cut sections of flesh. Allow to marinate for at least 1 hour, or up to 24 hours.



Cut the tomato into eighths (or halves, if using cherry tomatoes). Place in a shallow bowl and toss with basil, parsley, sugar-free balsamic vinegar. Season to taste and allow to sit at room temperature until serving.



Preheat a non-stick skillet, grill pan, or George Foreman grill on medium-high heat. Grill the chicken, turning only once until golden brown on both sides; this should take anywhere between 2 to 4 minutes per side. When cooked, remove from heat and serve at once with tomato salad.


Salt-Baked Chicken with Slow-Roasted Tomatoes

Makes:
One serving

Nutrition per serving:
Calories = 154; Fat = 1 g; Carbs = 8 g; Protein = 25 g

Ingredients
3 1/2 oz chicken breast, trimmed of all skin and fat
1 whole tomato, halved
1 Tbls fresh oregano (sub 1 tsp dried if unavailable)
1 clove garlic, crushed or finely chopped
8 1/2 oz fine grain sea salt or regular table salt
2 Tbls strong-flavored tea leaves such as oolong or lap sang souchong (may sub for an equal amount of rosemary or thyme)
1/4 cup water
salt and pepper

Directions
For the slow-roasted tomatoes: Preheat oven to 270F and line a baking dish with non-stick parchment. Arrange tomatoes on baking dish with the cut sides facing up, and sprinkle with the oregano, garlic, a pinch of salt, and a good grinding of fresh pepper. Roast for 1 1/2 to 2 hours, uncovered, and serve either warm or at room temperature.



For the salt-baked chicken: Increase your oven temperature to 400F. In a bowl combine the salt and tea leaves (or herbs) with enough water to make a thick paste, like wet sand. Line a pan with tin foil and pat down half of the salt mixture. Place the chicken breast atop this and then pack the remaining salt mixture tightly around the meat so that it is completely encased in a mound. Bake for 15 minutes. Remove from the oven, and carefully split the hard crust that has formed to reveal the cooked chicken breast inside. Carefully brush off any excess remaining salt and serve with slow-roasted tomatoes.


Grilled Chicken

Makes:
One serving

Nutrition per serving:
Calories = 125; Fat = 1 g; Carbs = 5 g; Protein = 23 g

Ingredients
3 1/2 oz skinless, boneless chicken breast
1 Tbls lemon juice
1 clove garlic smashed
1 large basil leaf diced
1/4 tsp of hot pepper flakes
salt and pepper

Directions
Mix marinade ingredients in a small plastic bag. Add chicken breast, seal bag and gently massage marinade into chicken. Let sit for 20 minutes in the refrigerator. Grill until juices run clear.


Chicken Medallions

Makes:
One serving

Nutrition per serving:
Calories = 123; Fat = 1 g; Carbs = 1 g; Protein = 24 g

Ingredients
3 1/2 oz chicken breast
* 1/4 cup chicken broth (sub: water)
kosher salt and ground black pepper
1 sprig fresh rosemary or 1 tsp dried
1 clove garlic, chopped

Directions
Cut three 1 ounce pieces from a boneless, skinless chicken breast. Pound the pieces between 2 sheets of plastic wrap until they are 1/4 to 1/2 inch. Season them well with kosher salt and ground black pepper. Combine the broth and lemon juice. Put the chicken in a large skillet in a single layer, add the garlic and rosemary and turn the temperature to high. When the chicken starts to color through to the top side, add the liquid and turn the pieces over. Lower the temperature and continue to cook for 2 to 3 more minutes until the pink is gone. Remove the chicken and reduce the pan juices. Discard the rosemary and pour the pan juices over the chicken.


Cinnamon Chicken

Makes:
One serving (spices will accommodate 2—4 servings)

Nutrition per serving:
Calories = 131; Fat = 1 g; Carbs = 4 g; Protein = 23 g

Ingredients
3 1/2 oz chicken breast
1 tsp ground cinnamon
1 tsp Italian seasoning or a spice mix (see Pantry recipes)
1 tsp garlic powder
1/4 tsp kosher salt
1/4 tsp ground black peppercorns

Directions
Preheat oven to 350F. Mix spices together and season chicken breast on both sides. Bake for about 30 minutes or until chicken is cooked through and there is no pink in the center. The spice mix in this recipe is enough for two to four portions—why not make several at a time and use for different meals?


Chicken Piccata Spinach Salad

Makes:
One serving

Nutrition per serving:
Calories = 197; Fat = 4 g; Carbs = 5 g; Protein = 34 g

Ingredients
3 1/2 oz chicken breast
2 Tbls scallions or chives, chopped
2 cloves garlic, chopped
1 Tbls capers, chopped
1 Tbls lemon juice
* 1/4 cup chicken broth (sub: water)
2 cups cleaned spinach leaves
salt and pepper to taste

Directions
Season the chicken with kosher salt and ground black pepper. Put the chicken in a skillet and turn the heat to high. When the chicken begins to cook through, add the chicken broth and lower the heat to medium. Turn the breast over when it releases from the bottom of the pan. When it's cooked through, remove from the pan and keep warm. Add the garlic, scallions, and capers to the pan and saute a few minutes. Add the lemon juice and the spinach and let it just wilt. Mound it up in a large plate and top with the chicken breast. Pour the capers and pan juices over the chicken and spinach. Serve warm.


Chicken Soup with Spinach and Basil

Makes:
Two servings

Nutrition per serving:
Calories = 155; Fat = 1 g; Carbs = 5 g; Protein = 26 g

Ingredients
Two 3 1/2 oz chicken breast, cut in 1" pieces
1 bunch of fresh basil
4 cloves garlic
* 2 cups chicken broth (sub: water)
2 cups spinach, chopped
1 tsp onion powder

Directions
Process the basil (leaves only), garlic, and onion powder with 1 cup of the chicken broth in a blender. Microwave the chicken pieces until just cooked through. Heat the remaining chicken broth and the spinach and simmer until spinach is wilted. Add the chicken and pesto, season with salt and pepper.


Sauteed Chicken and Rosemary

Makes:
One serving

Nutrition per serving:
Calories = 172; Fat = 1 g; Carbs = 12 g; Protein = 25 g

Ingredients
3 1/2 oz chicken breast, cut in long strips
1 onion, sliced
1 clove garlic, minced
1/2 tsp rosemary, chopped or 1/2 tsp dried
* 1/2 cup chicken broth (sub: water)
salt and pepper to taste

Directions
Heat the broth in a skillet and add the onions and garlic, stirring frequently until the broth is reduced by half. Add the chicken pieces and season with salt and pepper, then add the rosemary. Simmer until chicken is cooked through and the onion is soft.


Blackened Chicken Medallions

Makes:
One serving

Nutrition per serving:
Calories = 138, Fat = 2g, Carbs = 5g, Protein = 24 g

Ingredients
3 1/2 oz. chicken breast
2 Tbls Blackening Spice Mix from Pantry List plus 1 teaspoon
1/4 cup water
1 Tbls lemon juice
1/2 tbls chopped parsley

Directions
Cut the chicken breast into three equal pieces and pound each piece between sheets of plastic to 1/4" thickness. Coat each piece in the Blackening Spice Mix, evenly covering both sides.



Put the seasoned chicken medallions in a cold skillet, then turn the heat on high. When the bottom of each medallion has seared, pour in the water and turn down the heat. The medallions will release from the skillet – turn each one over and finish cooking.



When the medallions are cooked through, remove them to a warm plate and turn the heat back up to high. Add the tablespoon of lemon juice and the teaspoon of the spice mix to the pan juices and cook to reduce the amount of liquids by half.



Pour the pan juices over the chicken medallions and garnish with the chopped parsley.


Broiled Chicken Chili Fingers

Makes:
One serving

Nutrition per serving:
Calories = 118, Fat = 1g, Carbs = 2g, Protein = 23g

Ingredients
3 1/2 oz chicken breast, cut into 1/2" thick strips
1 Tbls Tabasco sauce
1 tsp lime juice
2 Tbls fresh cilantro, minced
1 small clove garlic, minced
Pinch cayenne pepper
Kosher salt and ground black pepper

Directions
Whisk together the Tabasco, lime juice, garlic and cayenne. Season the strips of chicken with the kosher salt and black pepper and mix them with the chili garlic mixture. Toss with the cilantro and refrigerate, covered, for one hour.



Heat the broiler and line the broiler pan with aluminum foil. Arrange the marinated chicken fingers on the foil and broil, turning once, until both sides are charred and the chicken is cooked through. Serve hot or cold.


Caribbean Chicken Skewers

Makes:
One serving

Nutrition per serving:
Calories = 120, Fat = 1g, Carbs = 1g, Protein = 23g

Ingredients
3 1/2 oz chicken breast
1/2 tsp Chinese 5-Spice
1/2 tsp ground black pepper
1/2 tsp powdered ginger
1/2 tsp kosher salt

Directions
The spice mixture makes enough for 2 lbs of chicken. Store the remaining mixture in an airtight container and save for another use.



Cut the chicken breast into 1 inch pieces. Mix all the spices in a small bowl. Measure out 1 tsp for this recipe, and store the rest. Toss the chicken pieces with 1 tsp of the spice mixture, then thread on a skewer and refrigerate for 20 minutes.



Heat the broiler on high. Place the chilled chicken skewer on a piece of aluminum foil and lay it on the broiler pan. Broil the chicken, turning the skewer so that all side are exposed to the heat, until the chicken is cooked through. Makes 1 serving. If you want to add pieces of fennel, onion or cherry tomatoes, use the Diet Protocol Spreadsheet to calculate additional calories.


Chicken Salad with Stone-Ground Mustard Vinaigrette

Makes:
One serving

Nutrition per serving:
Calories = 140, Fat = 2g, Carbs = 4g, Protein = 24g

Ingredients
3 1/2 oz boneless skinless chicken breast
1 tsp dried minced onion
1 Tbls stone-ground mustard
1 Tbls white wine vinegar
1 Tbls balsamic vinaigrette
1/4 tsp granulated garlic or garlic powder
6 large leaves of Belgian endive, or more if needed
Paprika for garnish
Kosher salt and ground black pepper

Directions
Season the chicken breast with the kosher salt and black pepper. Place the chicken in a small skillet and add 1/4 cup water. Cover the skillet with a lid and turn the heat to medium. Steam the chicken, turning once, until it is tender and cooked through. Remove it from the liquid and let it cool.



Whisk together the stone-ground mustard with the white wine and balsamic vinegars. Add the granulated garlic and dried onion.



Chop or shred the cooked chicken breast and add it to the dressing, mixing well. Season the salad with additional kosher salt and black pepper if desired. Chill the chicken salad, covered, for about 30 minutes.



Divide the salad into six equal portions and mound each portion in the center of each endive leaf. Sprinkle with paprika and serve cold.


Grilled Chicken Breast with BBQ Glaze

Makes:
One serving

Nutrition per serving:
Calories = 138, Fat = 2g, Carbs = 4g, Protein = 24g

Ingredients
3 1/2 oz chicken breast, lightly pounded
2 Tbls BBQ Spice Mix
1 Tbls balsamic vinegar
1 Tbls water

Directions
In a small bowl, blend the BBQ spice with the water and balsamic vinegar. Pour the mixture over the pounded chicken breast, making sure to coat both sides. Refrigerate the chicken, covered, for one hour.



Light a charcoal barbeque or heat a gas grill. Shake the chicken breast to remove excess marinade, and grill the chicken, turning once, until it is cooked through. Brush the chicken occasionally with the reserved marinade as it is cooking, then discard what is not used. Makes 1 serving.





BBQ Spice Mix

1/4 cup chili powder

2 Tbls paprika

2 Tbls kosher salt

1 Tbls ground black pepper

1 Tbls ground mustard

1 Tbls granulated garlic

1 Tbls onion powder

1 tsp ground cinnamon

1 tsp ground cardamom

1 tsp ground cumin

4 packets stevia



Thoroughly blend all the spices and store in an airtight container for future uses.


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