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PRIME Appetite and Weight Reduction FAST Cook Book - Chicken Recipe Selections

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CHICKEN CREATIONS


Curried Chicken

Supplement Ingredients

5-7 ounces cubed chicken
¼ cup chicken broth or water
¼ teaspoon curry powder or to taste
Pinch of turmeric
Dash of garlic powder
Dash of onion powder
1 tablespoon minced onion
Sea Salt and pepper to taste
Stevia to taste
Cayenne to taste

Directions

Dissolve spices in chicken broth in a small saucepan. Add chopped onion, garlic and chicken. Add Stevia to taste for a more sweet curry. Sauté chicken in liquid until fully cooked and liquid is reduced by half. Additional water may be added to achieve desired consistency. Serve hot or cold.

Makes 1 serving (1 protein)

Nutrition:
7–9.75 g Fat
0.25 g Carbohydrate
27-37.75 g Protein
179-249 Calories

 


Pesto Chicken

Supplement Ingredients

5-7 ounces thinly sliced or whole chicken breast
3 tablespoons lemon juice
Sea Salt and pepper to taste
Pesto
3 cloves raw garlic
¼ cup fresh basil leaves
2 tablespoons apple cider vinegar
¼ cup chicken broth or water
2 tablespoons lemon juice
¼ teaspoon dried oregano
Sea Salt and black pepper to taste

Directions

Marinate chicken in lemon juice, Sea Salt and pepper. Fry in a pan until lightly browned and cooked thoroughly. For the pesto sauce, puree fresh basil, garlic, chicken broth, and lemon juice in a food processor. Add pesto mixture to chicken, add a little water and cook on medium heat coating chicken with pesto mixture. Add Sea Salt and pepper to taste and serve hot.

Pesto sauce may be made by itself and added to vegetables or other protein options.

Makes 1 serving (1 protein) Makes 2-3 servings of pesto sauce.

Recipe Updates for Phase 3: Add ¼ cup pine nuts or walnuts and ¼ cup parmesan cheese to the food processor along with ¼ cup of olive oil. For a creamy pesto, add a little half and half and omit the lemon juice.

Nutrition:
7–9.75 g Fat
8.25 g Carbohydrate
27-37.75 g Protein
211-281 Calories

 


Ginger Oriental Chicken

Supplement Ingredients

5-7 ounces chicken
¼ cup chicken broth or water
4 tablespoons lemon juice
¼ teaspoon lemon or orange zest
½ teaspoon fresh ginger
4 tablespoons Bragg's Liquid Aminos
1 tablespoon chopped onion
Stevia to taste
Sea Salt and pepper to taste
Cayenne pepper to taste

Directions

In a small sauce pan, sauté chicken in a little lemon juice and water until slightly browned. Add spices, ginger, Sea Salt, lemon and stevia. Add Bragg's Liquid Aminos and cook thoroughly. Deglaze the pan periodically by adding a little water. Serve hot and garnish with lemon or orange slices.

Makes 1 serving (1 protein)

Nutrition:
7–9.75 g Fat
4.25 g Carbohydrate
27-37.75 g Protein
195-265 Calories

 


Tarragon Chicken Delight

Supplement Ingredients

5-7 ounces chicken breast
¼ cup tarragon and garlic infusion
¼ cup chicken broth or water
2 tablespoons lemon juice
½ teaspoon fresh chopped tarragon
1 tablespoon chopped onion
1 clove garlic minced
Dash of mustard powder
Sea Salt and pepper to taste

Directions

Heat the chicken broth, vinegar, garlic, and onion in a small saucepan or frying pan. Add chicken and sauté for about 10 minutes or until chicken is completely cooked and liquid is reduced. Deglaze the pan periodically with a little water to create a sauce. Serve hot.

Makes 1 serving (1 protein)

Nutrition:
7–9.75 g Fat
3.50 g Carbohydrate
27-37.75 g Protein
208-278 Calories

 


Apple Chicken Sausage

Supplement Ingredients

5-7 ounces ground chicken breast
2 tablespoons minced apple
1 serving Melba toast crumbs (optional)
2 tablespoons chicken broth or water
2 tablespoons apple juice
1 tablespoon finely minced onion
Dash of garlic powder
Dash of onion powder
Dash of cinnamon
Dash of clove or nutmeg (optional)
Dash of cayenne to taste
Stevia to taste (optional)
Sea Salt and black pepper to taste

Directions

Combine ground chicken, diced apple, and dry spices in a small bowl. Add in the minced onion and apple juice and mix thoroughly. Form into 2-3 round patties and fry in chicken broth until fully cooked and lightly brown.

Deglaze periodically with a little water to intensify the flavors and keep the patties moist.

Makes 1 serving (1 protein, 1 fruit, 1 Melba toast)

Nutrition:
7–9.75 g Fat
4.5 g Carbohydrate
26.75-37.50 g Protein
195-265 Calories

 


Baked Asparagus Chicken

Supplement Ingredients

5-7 ounces cubed chicken
1 cup asparagus chopped
½ cup chicken broth or water
1 Melba toast crushed (optional)
1 clove garlic crushed and minced
2 tablespoons onion chopped
Dash of paprika
Sea Salt and pepper to taste

Directions

Place chicken, asparagus, liquids, and spices and pour into small baking dish. Bake at 375 degrees for 30 minutes or until bubbly and hot. Top with crushed Melba toast crumbs and sprinkle with paprika.

Makes 1 serving (1 protein, 1 vegetable, 1 Melba toast)

Nutrition:
7–9.75 g Fat
8.75 g Carbohydrate
30.25-41 g Protein
225.50-296.50 Calories

 


Lemony Chicken

Supplement Ingredients

5-7 ounces thinly sliced chicken
½ lemon with rind
1 tablespoon Bragg's Liquid Aminos
¼ cup chicken broth or water
1 cup water
Dash of cayenne pepper
Sea Salt to taste
Stevia to taste (optional)

Directions

Slice up ½ lemons in to quarters and add to water. In a small saucepan boil lemon quarters until pulp comes out of the rind. Add broth, chicken, Bragg's and spices and simmer on low heat until chicken is cooked and sauce is reduced by half. Deglaze periodically with water if necessary.
Garnish with fresh lemon slices, lemon zest or mint.

Makes 1 serving (1 protein)

Nutrition:
7–9.75 g Fat
6 g Carbohydrate
27.50-38.25 g Protein
190-260 Calories

 


Chicken with Rosemary

Supplement Ingredients

5-7 ounces thick sliced or whole chicken breast
1 serving Melba toast crumbs
¼ cup chicken broth or water
3 tablespoons lemon juice
½ teaspoon fresh rosemary
¼ teaspoon onion powder
¼ teaspoon garlic powder
Sea Salt and pepper to taste
Pinch of lemon zest

Directions

Marinate chicken in lemon juice, Sea Salt and rosemary. Mix spices and Melba toast crumbs together in shallow bowl or plate. Coat the chicken pieces with spice mixture and place in baking dish. Add broth and top chicken with additional spice mixture. Bake chicken at 350 for approximately 20 minutes or until cooked. Sprinkle chicken with lemon juice, Sea Salt, and pepper to taste.
Garnish with fresh chopped parsley and lemon slices.

Makes 1 serving (1 protein, 1 Melba toast)

Nutrition:
7–9.75 g Fat
5.75 g Carbohydrate
27.25-38 g Protein
206.50-276.50 Calories

 


Special Chicken Tacos

Supplement Ingredients

5-7 ounces finely chopped or ground chicken breast
¼ cup chicken broth or water
1 tablespoon chopped onion
1 clove garlic crushed and minced
1/8 teaspoon oregano
Cayenne pepper to taste
Pinch of cumin
Fresh cilantro chopped
2-4 large lettuce leaves

Directions

In a small frying pan cook chicken in broth. Add onion, garlic, and spices.
Deglaze pan with lemon juice or a little water. Serve chicken taco style in butter lettuce or romaine leaves or top with Home Made Salsa

Makes 1 serving (1 protein, 1 vegetable)

Nutrition:
7–9.75 g Fat
0.25 g Carbohydrate
27-37.75 g Protein
182.50-252.50 Calories

 


Chicken with Basil and Tomato

Supplement Ingredients

5-7 ounces cubed chicken
1 cup chopped tomato
¼ cup chicken broth or water
2 tablespoons lemon juice
2 tablespoons chopped onion
1-2 cloves garlic sliced
3 leaves basil rolled and sliced
1/8 teaspoon oregano fresh or dried
Dash of garlic powder
Dash of onion powder
Cayenne to taste
Sea Salt and pepper to taste

Directions

Lightly brown the chicken in small saucepan with lemon juice. Add garlic, onion, spices and water. After chicken is cooked add fresh tomatoes and basil. Continue cooking for 5-10 minutes. Sea Salt and pepper to taste, garnish with fresh basil.

Makes 1 serving (1 protein, 1 vegetable)

Nutrition:
7.25–10 g Fat
11 g Carbohydrate
28-38.75 g Protein
223-293 Calories

 


Chicken with Sweet Mustard

Supplement Ingredients

5-7 ounces chicken breast
¼ cup chicken broth or water
2 tablespoons Bragg's Liquid Aminos
1/8 teaspoon mustard powder or to taste
¼ teaspoon fresh ginger or sprinkle of ginger powder
1 tablespoon chopped onion
½ teaspoon garlic powder
Sea Salt and pepper to taste
Stevia to taste

Directions

Dissolve spices in chicken broth. Add chicken, broth, and onion, to a small saucepan and cook on medium heat for about 5-10 minutes or until chicken is tender. Periodically deglaze the pan with a little water to create a richer sauce.

Makes 1 serving (1 protein)

Nutrition:
7–9.75 g Fat
0.25 g Carbohydrate
27-37.75 g Protein
182.50-252.50 Calories

 


Atypical Chicken Cacciatore

Supplement Ingredients

5-7 ounces diced chicken breast
1-2 cups chopped tomatoes
¼ cup chicken broth or water
2 tablespoons tomato paste
1 tablespoon apple cider vinegar
2 tablespoons lemon juice
1 tablespoon Bragg's Liquid Aminos
2 tablespoons chopped onion
2 cloves crushed and minced garlic
¼ teaspoon onion powder
¼ teaspoon garlic powder
1 bay leaf
Pinch of cayenne to taste
Stevia to taste

Directions

Brown the chicken with garlic, onion, and lemon juice in a small saucepan.
Deglaze the pan with the chicken broth. Add tomatoes, tomato paste, vinegar and spices. Simmer on low heat for 20 minutes stirring occasionally. Remove the bay leaf and serve hot.

Makes 1 serving (1 protein, 1 vegetable)

Nutrition:
7.75–10.50 g Fat
30.50 g Carbohydrate
31.5-42.25 g Protein
296.50-366.50 Calories

 


Sour and Sweet Chicken

Supplement Ingredients

5-7 ounces chicken breast
½ orange, or ½ lemon with rind
1 cup water
1 tablespoon Bragg's Liquid Aminos
2 tablespoons apple cider vinegar
1 tablespoon minced onion
1 tablespoon lemon and/or orange zest
Dash of garlic powder
Dash of onion powder
1 tablespoon hot sauce
Cayenne pepper to taste
Sea Salt and pepper to taste
Stevia to taste

Directions

In a frying pan or small saucepan place ½ orange and ½ lemons with the rind in water and boil until pulp comes out of the rind. Remove rinds from the water and scrap out remaining pulp and juice with a spoon. Add spices, onion, and stevia to taste. Add chicken and cook until liquid is reduced by approximately half and desired consistency is achieved. Add onion and garlic powders which act as slight thickening agent. Serve hot and garnish with lemon.

Makes 1 serving (1 protein, 1 fruit)

Recipe Updates for Phase 3: Add a small amount of fresh pineapple, bell pepper, and chopped mushrooms.

Nutrition:
7–9.75 g Fat
7.50 g Carbohydrate
27.25-38 g Protein
206-276 Calories

 


Paprika Chicken

Supplement Ingredients

5-7 ounces chicken
½ cup chicken broth or water
3 tablespoons tomato paste
1 teaspoon paprika
1 tablespoon chopped red onion
1 clove garlic crushed and minced
1 bay leaf
Sea Salt and pepper to taste

Directions

Combine broth, chicken, broth, garlic, and onion. Stir in tomato paste and spices. Simmer chicken mixture for 20 minutes or more. Serve with sliced tomatoes and garnish with parsley.

Makes 1 serving (1 protein, 1 vegetable)

Recipe Updates for Phase 3: Sauté the chicken in a little butter or olive oil, then add tomato, broth, and ¼ cup sour cream.

Nutrition:
7–9.75 g Fat
10.50 g Carbohydrate
29.5-40.25 g Protein
225.50-295.50 Calories

 


Chicken Stuffed Rolls

Supplement Ingredients

5-7 ounces chicken breast
2 cups spinach
½ cup chicken broth or water
1 tablespoon chopped onion
1 clove of garlic crushed and minced
1 tablespoon lemon juice
Dash of onion powder
Dash of garlic powder
Pinch of cayenne pepper
Sea Salt and pepper to taste

Directions

Tenderize chicken manually by pounding until flat. Cook spinach lightly with garlic, onion and spices. Strain out excess liquid from the spinach and place mound of spinach in the center of the pounded chicken. Roll up the spinach mixture inside the chicken breast. Place rolls in baking dish and add chicken broth to the pan. Bake the rolls in 350 degree oven for about 15 minutes or until chicken is cooked completely. Variations: Top with marinara sauce recipe.

Makes 1 serving (1 protein, 1 vegetable)

Recipe Updates for Phase 3: Brush chicken with olive oil, add marinara sauce, and top with mozzarella cheese if desired. Bake until brown and bubbly.
Another modification is to mix the spinach mixture with ricotta cheese or sliced mushrooms.

Nutrition:
7.25–10 g Fat
4.50 g Carbohydrate
29.25-40 g Protein
204.50-274.50 Calories

 


Chicken with Bruschetta

Supplement Ingredients

5-7 ounces thick sliced or whole chicken breast
1 Melba toast crushed into crumbs
2 medium Roma tomatoes
2 tablespoons lemon juice
1 tablespoon Bragg's Liquid Aminos
2 tablespoons apple cider vinegar
2 cloves finely chopped garlic
3 large fresh basil leaves rolled and sliced
Pinch of dried oregano
Pinch of marjoram
Sea Salt and black pepper to taste

Directions

Marinate chicken in lemon juice, Braggs, vinegar, Sea Salt, and pepper. Mix
Melba crumbs with dry spices. Coat the chicken in Melba crumbs/herb mixture and fry chicken in small pan until golden brown. Deglaze the pan periodically with a little broth to keep chicken from burning. For the bruschetta sauce; chop tomatoes finely and put into small bowl. Roll basil leaves together, crush lightly and cut horizontally to create fine slices. Mix Supplement Ingredients together with lemon juice, vinegar and Sea Salt and pepper to taste.

Serve chilled bruschetta sauce over the hot chicken.

Makes 1 serving (1 protein, 1 vegetable, 1 Melba toast)

Recipe Updates for Phase 3: Brush chicken breasts with olive oil and substitute balsamic vinegar (check the sugar count) for the bruschetta. Serve with fresh grated parmesan cheese or lay a slice of provolone cheese over the breast then top with bruschetta sauce.

Nutrition:
7.50–10.25 g Fat
11.5 g Carbohydrate
27.75-38.50 g Protein
223-293 Calories

 


Chicken with Oregano

Supplement Ingredients

5-7 ounces chicken breast
1 teaspoon dried oregano or 1 tablespoon fresh finely minced
1 serving Melba toast crumbs (optional)
¼ cup chicken broth or water
¼ teaspoon garlic powder
¼ teaspoon onion powder
Sea Salt and pepper to taste

Directions

Crush Melba toast into fine powder and mix with dried spices. Dip chicken breast in chicken broth and coat with Melba spice mixture. Layer in baking dish and add remaining broth to the bottom. Bake at 350 degree oven for 15-20 minutes until crusty brown on top. Add a little water if necessary to keep chicken from burning.

Makes 1 serving (1 protein, 1 Melba toast)

Recipe Updates for Phase 3: Dip chicken in egg and coat with herbed Melba toast or parmesan cheese. Fry with a little olive oil. Top with marinara sauce and cheese or a lemon butter sauce and parmesan.

Nutrition:
7–9.75 g Fat
2.75 g Carbohydrate
27.25-38 g Protein
194.50-264.50 Calories

 


Lemon Chicken Morocco

Supplement Ingredients

5-7 ounces chicken breast
Juice of ½ lemon
1 tablespoon minced onion
Pinch of ginger
Pinch of ground coriander
Pinch of saffron
Pinch of lemon zest
Sea Salt and pepper to taste
Lemon slices

Directions

Marinate saffron strands in lemon juice then crush into a paste. Add dry spices. Dip chicken breast in lemon juice and spice mixture. Rub additional spices into chicken breast with Sea Salt and pepper. Wrap individual servings in foil and cover with slices of lemon and a little of the saffron mixture. Bake chicken at 350 for 20-30 minutes or until chicken is cooked completely and tender.

Makes 1 serving (1 protein)

Nutrition:
7–9.75 g Fat
5.75 g Carbohydrate
27-37.25 g Protein
186-256 Calories

 


Barbecued Chicken

Supplement Ingredients

5-7 ounces of chicken breast whole
1 serving of barbecue sauce

Directions

Coat chicken with barbeque sauce and fry with a little water in small frying pan until cooked thoroughly on low heat. Stir constantly and add water so that it doesn't burn or grill on the barbeque. Serve hot. Add Sea Salt and pepper to taste.

Makes 1 serving (1 protein, 1 vegetable)

Nutrition:
7–9.75 g Fat
17 g Carbohydrate
28-38.75 g Protein
257-332 Calories

 


Chicken Fingers - Buffalo Style

Supplement Ingredients

5-7 ounces of chicken cut into long thin strips
Melba toast crushed (optional)
2 tablespoons hot sauce (Franks red hot sauce works the best for this recipe)
4 tablespoons lemon juice
Sea Salt and black pepper to taste

Directions

Marinate chicken strips in lemon juice and Sea Salt. Coat chicken strips with
Melba crumbs. Fry in frying pan until lightly browned and cooked thoroughly. Toss with hot sauce and black pepper to taste. Serve as finger food or as an entrée. Serve with raw celery sticks or desired vegetable.
Garnish with parsley.

Makes 1 serving (1 protein, 1 Melba toast)

Nutrition:
7–9.75 g Fat
6.5 g Carbohydrate
26.75-37.50 g Protein
203-273 Calories

 


Apple Baked Chicken

Supplement Ingredients

5-7 ounces cubed chicken
½ finely chopped apple
2 tablespoons lemon juice
1 tablespoon apple cider vinegar
1/8 teaspoon cinnamon
Sea Salt and pepper to taste
Stevia to taste
Dash of cayenne

Directions

Lightly brown the chicken in lemon juice. Add chopped apple and evenly coat with a mixture of apple cider vinegar, lemon juice, stevia, cinnamon, cayenne and pinch of Sea Salt. Put in small baking dish and add additional vinegar and lemon juice. Serve with the rest of the apple in thin slices on the side.

Makes 1 serving (1 protein, 1 fruit)

Nutrition:
7–9.75 g Fat
13 g Carbohydrate
26.5-37.25 g Protein
241-311 Calories

 


Glazed Orange Chicken Breast

Supplement Ingredients

5-7 ounces chicken
One serving sweet orange sauce

Directions

Prepare orange sauce. Cook the chicken with the sauce in small saucepan
with the juices or bake in oven at 375 degrees for approximately 20 minutes or until cooked thoroughly. In a small saucepan reduce liquid until desired consistency. Deglaze the pan periodically by adding water and pour remaining mixture over chicken breast.

Makes 1 serving (1 protein, 1 fruit)

Nutrition:
7–9.75 g Fat
6 g Carbohydrate
26.5-37.25 g Protein
199-269 Calories

 


Chicken with Roasted Garlic

Supplement Ingredients

5-7 ounces chicken sliced
1 serving Melba toast crumbs
¼ cup chicken broth or water
2 tablespoons lemon juice
1 tablespoon Bragg's Liquid Aminos
2 cloves of garlic sliced
¼ teaspoon onion powder
½ teaspoon garlic powder
Sea Salt and pepper to taste

Directions

Marinate chicken in liquid Supplement Ingredients. Add dry spices to Melba toast crumbs and coat chicken with the herbed mixture. Place chicken in a small baking dish and add marinade to the bottom. Cover the chicken breast with slices of garlic and bake in 375 degree oven for 20 minutes or until thoroughly cooked and lightly brown. Garnish with chopped parsley.

Makes 1 serving (1 protein 1 Melba toast)

Recipe Updates for Phase 3: baste chicken breast with olive oil. Add parmesan cheese to make the coating.

Nutrition:
7–9.75 g Fat
6.75 g Carbohydrate
27.25-38 g Protein
202.50-272.50 Calories

 


Baked Savory Chicken

Supplement Ingredients

5-7 ounces chicken breast
1 serving Melba toast crumbs
½ cup chicken broth or water
2 tablespoons lemon juice
1 tablespoon Bragg's Liquid Aminos
¼ teaspoon onion powder
¼ teaspoon garlic powder
1/8 teaspoon thyme
Pinch of fresh or dried rosemary
1 teaspoon fresh chopped parsley
Sea Salt and pepper to taste

Directions

Combine Melba powder with dried spices. Dip chicken breast in lemon juice and Bragg's Liquid Aminos and coat with herb mixture. Bake chicken in 350 degree oven for approximately 20 minutes or until thoroughly cooked.

Makes 1 serving (1 protein, 1 Melba toast)

Recipe Updates for Phase 3: Dip chicken in egg, add grated parmesan cheese to the spice mixture and drizzle with olive oil.

Nutrition:
7–9.75 g Fat
5 g Carbohydrate
27.75-38.50 g Protein
202.50-272.50 Calories

 


Cilantro Chicken

Supplement Ingredients

5-7 ounces cubed or sliced chicken
1 cup chopped tomatoes
½ cup chicken broth or water
2 tablespoons lemon juice
Fresh chopped cilantro
1 tablespoon chopped onion
¼ teaspoon dried oregano
¼ clove fresh garlic minced
¼ teaspoon chili powder
Cayenne to taste
Pinch of cumin
Sea Salt and pepper to taste

Directions

Lightly brown the chicken with a little lemon juice. Add spices, additional lemon juice, and chicken broth. When the chicken is cooked thoroughly, add fresh tomatoes and cilantro and cook for 5-10 more minutes.

Makes 1 serving (1 protein 1 vegetable)

Nutrition:
7.25–10 g Fat
10 g Carbohydrate
29-39.75 g Protein
224.50-294.50 Calories

 


Chicken and Spice Sausage

Supplement Ingredients

5-7 ounces ground chicken breast (must be breast meat, no dark meat)
Dash of onion powder
Dash of garlic powder
1 tablespoon minced onion
1 clove of garlic crushed and minced
Cayenne pepper to taste
Sea Salt and pepper to taste

Directions

Mix Supplement Ingredients thoroughly in small bowl. Form mixture into 2 or 3 patties and fry in small saucepan deglazing periodically with water to enhance flavor and keep chicken moist. Cook thoroughly until lightly browned.

Makes 1 serving (1 protein)

Nutrition:
7–9.75 g Fat
1 g Carbohydrate
26.5-37.25 g Protein
179-249 Calories

 


Spiced Mid-East Chicken

Supplement Ingredients

5-7 ounces chicken
1 cup chopped fresh tomatoes
½ cup chicken broth or water
3 tablespoons lemon juice
1 tablespoon minced onion
1 clove garlic crushed and minced
1/8 teaspoon fresh grated ginger
¼ teaspoon allspice
Dash of cumin
Dash of cinnamon
Sea Salt and black pepper to taste

Directions

Combine spices with liquid Supplement Ingredients. Bring to a boil. Add tomatoes and chicken to the sauce. Simmer for 20-30 minutes and serve.

Makes 1 serving (1 protein 1 vegetable) Make multiple servings using whole 4 ounce chicken breast pieces.

Nutrition:
7.25–10 g Fat
11.50 g Carbohydrate
29-39.50 g Protein
222.50-292.50 Calories

 


Cabbage Szechwan Chicken

Supplement Ingredients

5-7 ounces chicken breast
¼ head cabbage
1 cup chicken broth or water
3 tablespoons Bragg's Liquid Aminos
1 teaspoon hot sauce
Pinch of crushed red pepper flakes
Pinch of fresh or powdered ginger
1 clove garlic crushed and minced
1 tablespoon chopped green onion
Stevia to taste

Directions

Brown Chicken in Bragg's and a little water. Add chicken broth and spices.
Simmer for 5 minutes. Add the cabbage and allow to cook for 10 minutes or until cabbage is tender. Add additional water if necessary. Top with additional green onions for garnish and sprinkle with lemon juice and additional Bragg's.

Makes 1 serving (1 protein, 1 vegetable)

Nutrition:
7.25–10 g Fat
14.50 g Carbohydrate
31.75-42.50 g Protein
248.50-318.50 Calories

 


Chicken In A Pot

Supplement Ingredients

5-7 ounces chicken breast pieces
½ cup chopped onion
5 cloves fresh chopped garlic
1 teaspoon paprika
½ teaspoon cayenne
1 teaspoon onion powder
½ teaspoon thyme
1 teaspoon garlic powder
1 teaspoon whole black peppercorns
Sea Salt and pepper to taste

Directions

Place pieces of chicken in crock-pot and cover with enough water so it doesn't burn. Add spices and onion. Cook on medium for 3 or more hours.
Save the juices for sauces and dressings. Variations: add 1 can tomato paste or fresh chopped tomatoes. Try an organic poultry mix spice mixture for a rich sage flavor.

Makes 1 serving (1 protein)

Nutrition:
7–9.75 g Fat
12.50 g Carbohydrate
27.25-38 g Protein
226.50-265 Calories

 


Chicken with Cinnamon

Supplement Ingredients

5-7 ounces of chicken
1 serving Melba toast crumbs
½ cup chicken broth or water
¼ teaspoon ground cinnamon
Pinch of nutmeg
Pinch of cardamom
1/8 teaspoon curry powder
Dash of garlic powder
Sea Salt and pepper to taste
Stevia to taste

Directions

Mix Melba toast crumbs with ½ of the dry spices in a small bowl. Dip chicken in broth and coat with Melba spice mixture. Lay out 100 gram servings in shallow baking dish. Add broth and mix in the rest of the spices.

Top the chicken with the rest of the Melba spice mixture. Bake chicken at
350 degrees for 20 minutes or until chicken is fully cooked.

Makes 1 serving (1 protein 1 Melba toast)

Nutrition:
7–9.75 g Fat
3 g Carbohydrate
27.75-38.50 g Protein
194.50-264.50 Calories

 


Tangy Chicken

Supplement Ingredients

5-7 ounces chicken breast
¼ cup chicken broth or water
¼ cup apple cider vinegar
2 tablespoons lemon juice
1 tablespoon chopped onion
1 clove diced garlic
Sea Salt and pepper to taste

Directions

In a small saucepan combine vinegar, chicken stock, onion, garlic, Sea Salt and pepper. Add chicken and cook thoroughly. Deglaze the pan periodically with a little water to create a sauce.

Makes 1 serving (1 protein)

Nutrition:
7–9.75 g Fat
3.25 g Carbohydrate
27-37.75 g Protein
191-261 Calories

 


Hot Mustard Chicken

Supplement Ingredients

5-7 ounces chicken
½ cup chicken broth or water
2 tablespoons lemon juice
1 tablespoon homemade mustard
¼ teaspoon dried basil
1/8 teaspoon tarragon
Sea Salt and pepper to taste
Stevia to taste

Directions

Lightly sauté the chicken in chicken broth, lemon juice, and spices until cooked. Simmer for additional 10 minutes and periodically deglaze the pan with a little water or additional broth to make the sauce.

Makes 1 serving (1 protein)

Nutrition:
7–9.75 g Fat
2.50 g Carbohydrate
27.5-38.25 g Protein
190-260 Calories

 

Table of Contents - Click on an Item to Go Direct to the Page


Introduction
List of Suggested foods found on the original FAST Diet
APPETIZERS AND SALADS
CHICKEN CREATIONS
BEEF CREATIONS
SEAFOOD CREATIONS
VEGETABLES
SOUP SELECTIONS
TASTY DESSERTS
STRICTLY DRINKS
SAUCES, DRESSINGS AND MERINADES
Appendix A - HELPFUL TIPS FOR IMPROVING PREPARATION
About the Author - Daniel C Riedel: BA, D.Div, SPN