Persian Beef Stew with Rhubarb

I love rhubarb. It's so tart and delightful -- and now that it's spring, it's everywhere! However, since I'm still on Phase 1 and can't mix it with the ever-traditional strawberry, I was looking for a savory application of this unique vegetable. Let me tell you, I've found us a big winner.

This is a delicious stew of meat (I used beef, but lamb would surely be even better), herbs, and lovely lemony rhubarb. It's a classic Persian dish, and I was only too happy to make it for dinner. The tartness of the rhubarb paired beautifully with the herbs and meat, and the texture was velvety perfection.

If you like middle eastern food, you will love this luscious stew.

Persian Beef (or lamb) Stew with Rhubarb
1 leek, finely chopped
1/2 tsp turmeric
2 pounds of lean stew meat (lamb or beef), cubed
8 stalks of rhubarb--washed, dried and cut into small bite-sized pieces
1 bunch of fresh parsley leaves, chopped 
1 bunch of fresh mint leaves, chopped 
Salt and pepper to taste
1/4 tsp stevia powder
Olive  oil
Water

Heat a medium pot over medium heat. Spray a bit of olive oil and saute chopped leeks, with a bit of salt and pepper, until very soft. Add turmeric, stir, add the meat and brown on all sides. Reseason with salt and pepper to taste. Pour enough water to cover the meat. Cover and cook for an hour on medium to low heat.

While that's cooking, heat a saute pan over medium heat. Saute the chopped parsley and mint together (season with salt and pepper) in a bit of oil over medium heat. When the meat has been cooking for 30 minutes, add in the  parsley and mint mixture with the meat and recover. Add water if necessary.

In the same saute pan (which is now empty), lightly saute sliced rhubarbs in a small bit of olive oil for 2-3 minutes on medium heat. Once the meat has been cooking for an hour, add the rhubarb to the pot, lower the heat to a gentle simmer and cook covered for an additional 15 minutes. The meat should be extremely tender and falling apart. If not, keep it simmering until tender.

Taste and add stevia, salt, and pepper to taste, gently stir and cook for an additional 5 minutes.

Serve warm on its own, or over some cauliflower rice. So good!

Inspiration Recipe on Tumeric and Saffron Blog. The pictures there are much better than mine!

Peruvian Style Roasted Chicken

You've likely noticed--we eat a lot of chicken. This was true before the diet, and I expect it'll be the case long after. Given this, I am constantly looking for easy and delicious ways to prepare it! Usually I make boneless chicken breasts, but sometimes I like to make parts or a whole chicken. It's lovely, smells scrumptious, and is good for company -- the meat doesn't dry out and I can prep it ahead.

I love Peruvian chicken. You know it -- the kind that makes you want to keep licking the bones just to be sure you got every bit of flavor and meat. It's garlicky and herby and just so good. This marinade recipe is based on a one I found from America's Test Kitchen. It smells great and you could even reserve some as use it as a dipping sauce for the cooked bird or as a salad dressing. I usually make a double batch!

This roasting method is the same one used by Barbara Kafka -- high heat. It smokes up a bit so put on that exhaust fan and get ready for one of the best chickens you've ever made.

Peruvian Style Roasted Chicken -- Ready to Eat!

Peruvian Style Roasted Chicken

1 3-4 lb chicken (I have done this whole or with parts)

Marinade Ingredients

1 tbsp olive oil

1/4 cup packed fresh mint leaves

2 tbsp salt

6-8 garlic cloves, peeled

1/2 tbsp ground black pepper

1 tbsp cumin

2 tsp smoked paprika

2 tsp dried oregano

Juice and zest from 2 limes

1 tsp minced habanero pepper (optional!)

Put all of the marinade ingredients into a blender and process until smooth. Rub the chicken with the paste so that it's all covered nicely, being sure to get under the skin all around (especially since you won't be eating the skin if you're on IP). Refrigerate overnight (up to 24 hours).

Heat oven to 500 degrees (450 for convection bake). Place chicken on a roasting pan and put in the center of the oven. After 10 minutes, move it a bit to be sure it doesn't stick. Cook for 50-60 minutes until a thermometer reads 165 on the thickest part of breast (175 for dark meat). You don't need to do anything to it while it's cooking!

Once done, slice up and eat! The juices in the pan can be made into a sauce, but be sure to skim the fat off first!

Tacos with Roasted Red Pepper Salsa with Lime and Cilantro

Tacos are always a great hit in our family (we are not so different from most families, it seems). Before Ideal Protein, I would often use soy meat in place of ground beef so that we could enjoy cheese with the tacos. Now I use extra lean ground beef and an easy spice mix, and no cheese while on Phase 1. Note that commercial taco seasonings almost all have sugar and/or corn meal, so they are not allowed. This mix is just as tasty and very easy to put together. It's also super forgiving, so if you don't have an ingredient don't sweat it at all. The chili powder, salt and garlic are the base, so try to include those. You could even make a big batch and save it in the spice cabinet for the following week.

Transitioning our family fave to a low-carb version was so easy and super delicious that no one misses the taco shells. I make the meat and then serve a smorgasbord of toppings for everyone to make their own. My son and I like to make big salads, and hubby likes to use the romaine lettuce leaves as shells for taco wraps. Everyone's a winner! Toppings at our house include: romaine lettuce, radishes, red or green onion, cilantro, jalapenos, cucumber, bell peppers (raw or roasted), hot sauce, and so forth. The kids often also have tomatoes, salsa and avocados (mmmm---I do miss avocados!).

We really try to steer clear of restricted veggies, including tomatoes, so I came up with the roasted red pepper salsa. It was so good that the toddler took a bowl of it as soup for lunch the next day. I can't wait to make it again!! I didn't even chop anything, just threw it all into the Vitamix and voila.

Tacos with Homemade Seasoning

Ingredients
2 lbs extra lean ground beef
1 tbsp minced garlic
2 chopped green onions, white parts (save the greens for your toppings bar)
2 tbsp chili powder
1 tsp adobo seasoning without MSG (if you cannot find this, just use 1/2 tsp each of garlic powder and onion powder, and then add 1/2 tsp to the salt below)
1/2 tsp dried oregano
2 tsp ground cumin
1/2 tsp salt (I use sea salt or kosher salt)
Ground cayenne pepper to taste

Heat a skillet over medium heat. Add in the beef and begin to brown. When it's about halfway cooked, add in the spice mixture and continue cooking until completely browned. If it is too dry, add a few tsp of water to help create the sauce (this will depend on the fat content of the meat). Note: if the fat content is high, you can fully cook the meat, drain the fat, and then add the spices.

Serve the meat with all of your delicious toppings for wonderful taco salads or lettuce wraps!

Taco Salad

Roasted Red Pepper Salsa with Lime and Cilantro
1 16-oz jar roasted red peppers (with no oil or sugar used), drained
1 tbsp minced garlic
1/4 of a small red onion or one shallot
Handful of cilantro
Juice of 2 limes
Salt and pepper
Jalapenos or other hot peppers to taste (I left these out so the kids could eat it)

Throw everything into a blender or food processor. Puree until smooth but still chunky. Taste and adjust seasonings. Serve and enjoy!

Roasted Red Pepper Salsa with Lime and Cilantro

Slow Roasted Lemon Ginger Salmon

I love cooking fish. First of all, it's not chicken breasts so in our house it's got points just for that. Second, it's very quick and easy--and of course delicious. So when my parents were kind enough to bring over a beautiful fresh filet of salmon, I was only too happy to cook it up!

Usually, I broil fish because I like a nice browning on top and on the edges. However, if you've never slow roasted a salmon filet you are in for a serious treat. This cooking method takes longer, obviously, but it's super easy and makes for a melt-in-your-mouth moist texture that is incredibly delicious. So good.

Bonus: If you are prone to overcooking things, this method is about to be your new best friend. Because it's slow cooking, it's a little more forgiving. It's great for anytime, but especially if you have to make the fish ahead (for example, if you are having company) -- cook it earlier and then serve at room temp. Perfectly moist and amazing.

You can make this recipe with nearly any flavor that appeals to you--a quick spice mix would be all you need. I kept it subtle with this lemon ginger treatment (and of course we are usually putting chilis on at the table!). Try it and let me know what you think -- you may never go back to broiling fish again!

I served with garlic lemon broccoli. I'll post that recipe soon.

Slow Roasted Lemon Ginger Salmon Filet

2 lb boneless salmon filet (I used skin off, but you can also cook with the skin on)

1 tbsp. minced fresh ginger
juice of one lemon
1 tsp. olive oil
1 tsp. chopped chives
sea salt and pepper

Heat the oven to 250. Place the salmon on a baking sheet (skin side down if you have skin on) that you've sprayed lightly with cooking spray. Make sure the salmon has been out of the fridge for about 30 minutes so that you are not putting it into the oven cold.

Mix together the ginger, lemon juice, olive oil, chives, salt and pepper. Feel free to add some red pepper flakes, a bit of soy sauce, whatever you like! The sauce should be a bit on the pasty side. Spread it all over the fish. Sprinkle a little more salt on top as desired.

Pop in the oven and roast for ~40-50 minutes. It's done when the flesh flakes apart easily, or when you stick a knife in and it goes in easily. I usually press on the flesh to gauge doneness by the firmness of it.

Note: If you precut the fish into portions, you may find the fish done closer to 30 minutes. For my big piece, It took about 45 minutes at 250 degrees (convection bake).

Slow Roasted Salmon -- Ready to Go Into the Oven

Slow Roasted Salmon -- Cooked and Ready for Dinner!!

Pot Roast...Mmmmm

I'll admit it. This is my first ever pot roast. My mother never, and I mean never, made a pot roast so I've never had it before. My husband, on the other hand, grew up eating it nearly every day. So, I thought I would give the old chicken breast a break and go for the gold -- and it really paid off.

This recipe is based on one I saw on Trisha Yearwood's Southern Kitchen on Food Network. She kept it simple. I meant to do that too, but in the moment I added garlic and rosemary to add some flavor. What I love about this recipe is, unlike many pot roast recipes, there's no wine or mushroom soup or anything like that so it's 100% on the Ideal Protein program. Just a few simple ingredients and oh so delicious.

You could serve with any veggies. I served with some sauteed green cabbage. Roasted turnips and some broccoli would also be perfect. I chose not to cook turnips in with the roast as I didn't want the fat, but you definitely could and it would be so so tasty.

We ate half and I froze the other half for another night. My son is constantly asking for me to defrost it, so I know it was a hit for sure!

Low Carb Pot Roasted with Sauteed Green Cabbage

Delicious Pot Roast
One 3.5-pound boneless chuck roast (you could do larger also)
Sea Salt
Freshly cracked pepper
2 leeks thinly sliced
1/4 cup apple cider vinegar
3 Tbsp. crushed garlic
2 sprigs fresh rosemary (or 2 tsp. dried)

1. Take a disposable foil pan and line it with a piece of aluminum foil large enough to wrap the whole roast. Add the sliced leeks to the foil.
2. Liberally salt and pepper the roast. Place the roast on the leeks.
3. Cut a few slits and stuff the garlic into the roast. Rub some of the garlic on the outside as well.
4. Place the rosemary sprigs at the bottom of the roast.
5. Pour the vinegar around the roast.
6. Now fold the foil around the roast to completely close it in. Add about an inch of water to the pan around the wrapped roast.
7. Bake at 450 for 3-4 hours, until the meat is fork tender. Check during cooking and make sure that there is water in the pan -- if not, add some in.
8. When it's done, pour the juices into a measuring cup. Transfer the roast to a platter and let rest for 15 minutes before slicing, tenting with foil to keep warm. Skim the fat off of the juices.
9. Slice the roast and serve with the juice.

Adapted from Trisha Yearwood's Roast Beef Recipe:
http://www.foodnetwork.com/recipes/trisha-yearwood/roast-beef-with-gravy-recipe/index.html

Stir-Fried Teriyaki Tofu and Veggies

After four months, my son is really getting annoyed that we seem to eat chicken breasts every night. What's for dinner, he'll ask, and then respond with a massive groan when I reply with the old favorite. So I decided to add in a tofu stir-fry each week to try and mix things up a bit. I love the texture of this tofu -- crisp on the outside and gently soft on the inside. It's very much comfort food, despite the fact that my mother definitely never made it!

Stir-fried Tofu with Chinese Broccoli

Because I am measuring my protein and vegetables, I make this in two pans (one for tofu and one for veggies) and then combine when I plate it up. You can very easily cook the tofu first, put to the side, cook the veggies, and then combine all at the end and add in the sauce. Whatever works best for you.

You can make this with any vegetables you want. This week I used Chinese broccoli, green cabbage and scallions. Celery (if you like cooked celery, which I do not) would also work well, and jicama would add a little crunch a la water chestnuts. 

The teriyaki sauce is so easy to throw together and it's really delicious. It's the vanilla extract that really makes the difference. You could also use this sauce with chicken, beef or fish!

Enjoy!

Stir-Fried Teriyaki Tofu and Veggies

Serves 3-4 . Recipe is easily halved.

2 14-oz. packages of extra-firm tofu

Olive oil

1 tbsp chopped garlic

2 tsp minced ginger

6-8 cups of chopped veggies: broccoli, green cabbage, scallions--whatever you like

Teriyaki Sauce:

1/2 cup soy sauce

1/4 cup rice vinegar

1 1/2 tsp minced ginger

1 tbsp minced garlic

1/4 tsp stevia powder

1 tsp vanilla extract

Combine all of these ingredients in a bowl and put to the side.

1. Dice the tofu into small cubes.

2. Heat a non-stick skillet over medium high. Spray with olive oil, then add in 1/3 of the garlic and ginger. Heat, then add in half of the tofu. You want each piece of the tofu to touch the skillet, so you do not want to cook both packs of tofu at the same time. Cook until brown on one side, then stir and continue cooking until browned all over. This will take 5-7 minutes total. 

3. Repeat with the second batch of tofu. Put all of the tofu on a plate to the side.

4. If you are making in separate pans: while the tofu is cooking, heat another non-stick skillet over medium high heat. Spray with olive oil, then add in 1/3 of the garlic and ginger. Heat, then add in the vegetables. Cover for about 2 minutes to help get the process going and then finish uncovered. 

5. Add all of the tofu back to the original pan over medium heat. Reheat and add in half of the sauce. Stir well and allow to heat through.

6. Add the remainder of the sauce to the veggies, stir to heat through.

7. Plate up some tofu with some veggies. If you like, add hot peppers, hot sauce, or chopped cilantro (or both).

Note: if you aren't focused on measuring tofu and veggie portions, you can make this all in one pot. Proceed with steps 1-3, then for step 4, use the same pan you were using before. Once the veggies are cooked, add the tofu back into the pan and add all of the sauce in and stir well. Give everything a few minutes in the pan to meld together and then serve.

Thai Style Flank Steak Salad

I love Thai food, and I really miss it while on the IP program. This dish is my attempt at recreating the essence of the traditional dish Nua Nam Tok, a grilled steak salad with a spicy lime dressing. I haven't been able to find carb-free fish sauce, but this version definitely hit the spot. The recipe is very easy--just broil or grill the meat and then toss with the herb dressing. The dressing is tart and sweet and yummy, and the mint and cilantro add a great note!

Thai Style Flank Steak Salad with a Lime Soy Dressing --  Low-Carb and Sugar Free!

Thai Style Flank Steak Salad with Lime-Soy Dressing
1/4 cup soy sauce
1/2 tsp ground pepper
2 stalks minced fresh lemongrass (about 1/4 cup)
One 2.5 lbs flank steak

1/2 cup fresh lime juice
1/4 cup soy sauce
1 tsp crushed red pepper flakes (to taste)
1/4 tsp. stevia powder
2 shallots, very thinly sliced
1/2 cup chopped mint leaves
1/2 cup chopped cilantro

In a large pan, combine the soy sauce, pepper and 2 tbsp of the lemongrass. Put the flank steak in the pan and turn to coat. Marinate for 30 minutes at room temperature. If you want to marinate longer, pop back in the fridge. Remove from refrigerator 30 minutes before you plan to cook so that it can come to room temperature (important for even cooking).

To make the dressing, combine the remainder of the lemongrass with the lime juice, soy sauce, red pepper, stevia, shallots, mint and cilantro. Combine well and put to side. Bring to room temperature when you do the same with the meat.

Broil in the oven on one side until nicely browned, then turn over and cook under the broiler until it reaches desired doneness. It should be browned on the top as well. I cooked to medium and it took about 10 minutes per side. You can also grill on a gas or charcoal grill, which would be delicious.

Remove steak from the oven. Let stand for 10 minutes.

Slice the steak into thin slices. Toss each portion in the bowl of dressing, and then serve on top of a nice bed of salad. Top with additional dressing so that each salad has a nice amount of the herbs, shallots and juice.

Enjoy!

Garam Masala Spiced Chicken

Yes, I get it. It seems like all I post are chicken recipes. Well---I guess that's because dinner is the only meal I cook these days, and we eat a lot (repeat: a lot) of chicken breasts. We keep kosher, so we don't do any pork or shellfish. My husband is on IP too, and he finds that eating beef slows his losses down over the week. So, chicken it is!

Lucky for me (and now for you), I put together this delicious recipe using once of my favorite spices, Garam Masala. If you aren't familiar with this Indian spice blend, it is a mix of spices usually including pepper, cloves, cinnamon, cardamom and cumin. You can find it with the spices at most grocery stores. It is very aromatic and is great with chicken.

I made this version without tomatoes as we are steering clear of restricted vegetables. I've listed it both ways so you can choose for yourself. It was scrumptious without, and would probably be even better with a little tomato included. I served with some roasted asparagus and salad (of course). It would also be great served over some cauliflower rice or with some curry roasted cauliflower. I'll post that recipe another day!

Garam Masala Spiced Chicken 

1 tbsp. olive oil
2 leeks, sliced thinly (white part only)
2 tbsp garam masala
1 tsp. kosher salt
2 1/2 tbsp grated fresh ginger (I used jarred)
2 1/2 tbsp minced fresh garlic
1 1/2 tbsp chili powder (you could also use curry powder for a slightly different flavor)
water
3/4 cup diced tomatoes
2 lbs boneless, skinless chicken breasts, cut into smallish chunks

Heat the a large skillet on medium. Add the oil and heat. Add leeks, garam masala and salt and combine well.

Cover the skillet and cook until leeks are nice and soft, about 10 minutes. Stir occasionally to avoid sticking.

Now add in the ginger, garlic, and chili powder. If you are using tomatoes, add them as well. If not, add 1/4 cup of water. Cover and cook for about 5 minutes. It should seem like a thick sauce, so add more water if it gets dry. Just add 1/4 cup at a time and stir, give it a minute and then see if more is needed. Sorry--the image got a little fogged up from the steaminess!

Add the chicken and stir well to get each and every piece covered with the tasty sauce. Cover and cook for about 10 minutes until the chicken is cooked through. Again, if the sauce gets dry just add 1/4 cup of water and stir as needed.

Sometimes when I make this I throw in some veggies once the chicken is about 90% cooked through. Tonight I added a few cups of shredded green cabbage and let them cook down into the sauce. Super yummy and a nice way to do a one pot meal. You could also chop up some cauliflower and do the same thing.

Don't forget the garnish (I say though I usually do)! You could sprinkle some cilantro on at the end for a garnish, which would be lovely. I was out so we didn't use it this time. Also, you could use hot sauce if you want to suit your own tastes.

Serve and enjoy! So delicious!!

Grilled Greek Lemon Chicken Breasts

It seems like we are basically eating chicken breasts nearly every night, much to my 9 year old's chagrin. So, I am really working on being creative so that each night at least tastes different. My focus is on big flavor and moist pieces of chicken. If it's sawdust, I find there's just no way I can get through even 4 of the 8 oz. I'm supposed to have.

Over the weekend, it was a little warmer here in DC and I decided to grill (November be darned). You could also broil these up in the oven. I made this super easy marinade, threw the pieces on and had a delicious feast in less than 10 minutes. I served with zucchini ribbons sauteed in a little olive oil and simply seasoned with salt and pepper. I know people have the julienne slicer for zucchini, but I just used a veggie peeler and peeled the whole thing. It was a great project for my son while I made the salad!

I hope you enjoy!

Greek Lemon Chicken Breasts
2 lbs boneless skinless chicken breasts
Juice of 2 lemons
1 tbsp. minced garlic
1 1/2 tbsp Greek seasoning (either 0,0,0 premade or use the recipe below)

Slice the chicken breasts in half vertically so that each piece is a thin full breast. Cut in half again horizontally so that you have 4 even pieces. You can skip this step--I just like to feel like I'm having more pieces, and I like getting the marinade through every bite.

Put in a plastic ziplock or bowl with the rest of the ingredients. Marinate for at least 2 hours, more if possible.   Set the gas grill to high (~450) and cook for about 3 minutes on one side until you have nice grill marks. Flip and cook about 3 minutes more until cooked through. Don't overcook -- you want these nice and juicy.

If you broil in the oven, set on a foil covered sheet pan that you have sprayed with Pam or olive oil. Put under the broiler and flip when the top is cooked and browning, about 4 minutes. Cook on the other side until done. Again, don't overcook.

Homemade Greek Seasoning
If you can't find 0,0,0 Greek seasoning mix or you just prefer to make your own, here's an easy recipe that's based on one that can be found on Food.com. Use 1 1/2 tbsp of this and save the rest for the next time (it's great on veggies--sprinkle over roasted cauliflower...mmmm!)

2 tsp. dried oregano
1/2 tsp. dried thyme
2 tsp. kosher salt
1 1/2 tsp onion powder
1 1/2 tsp garlic powder
1 tsp ground black pepper
1 tsp paprika
1/2 tsp. cinnamon
1/4 tsp. nutmeg

Sandra's Famous Middle Eastern Stuffed Cabbage -- IP Style

My dear friend Sandra is a phenomenal cook. She makes incredible dishes seem magically easy, and she does it with great love. My 9 year old is completely obsessed with everything she makes and drools while talking about her specialties. To be fair, I dream about this dish too. So when my son's birthday rolled around this year, he was not shy about insisting I make him Sandra's world famous Malfouf, middle eastern style stuffed cabbage. As my dear husband and I are both on Ideal Protein, I had to adjust the recipe a bit. 

Did it live up to Sandra's magic? It definitely wasn't the same, but I'm guessing it wouldn't have been even if I followed her every instruction. But, it was amazingly delicious and we enjoyed it for several days. I know it's way better with 80/20 ground meat, and of course with rice, but this version captures the overall essence and I know Sandra will be proud of my diet and the adaptation. The meat is spiced so deliciously, and the cabbage leaves have an amazing silky texture. I ran out of cabbage leaves and subbed swiss chard for some of the rolls. It turned out great and turns out that Sandra's mom used to do the same thing!!

FYI: This is a labor intensive dish. Not so difficult, but it does take about 2 hours to prepare. Also, I made a huge batch. I figured I may as well make a ton and enjoy for a few nights. You could easily cut this recipe in half if you like. I promise--this dish is so worth it.

Sandra's Famous Malfouf (Middle Eastern Stuffed Cabbage) -- Ideal Protein Style
1 large head white cabbage, plus two bundles of swiss chard
4  bouillon cubes (I used chicken)
3 pounds extra lean ground beef
2 cups shredded cauliflower (sort of like the rice)
6 tablespoons allspice
2 tablespoons black pepper
2 teaspoons cinnamon
20 garlic cloves
3 lamb chops
Salt to taste
1/4 cup olive Oil
Juice of two lemons

1. Remove core from cabbage head, place in an 8-quart saucepan filled with boiling salted water. Once cabbage leaf is parboiled and soft, carefully take cabbage leaves off one at a time.  VERY IMPORTANT: do NOT overcook the cabbage leaves or they will fall apart when rolling.   With a knife trim thick vein and cut leaves in half.  Generally each cabbage leaf makes 2 rolls.
2. In a large mixing bowl, add ground beef, shredded cauliflower, spices, salt and olive oil. Mix well with hands. In a stockpot brown lamb chops and leave on bottom of pan to cool.  (you will stack cabbage rolls on top of the lamb chops.)
3. Place 2 tablespoons of meat mixture in the middle of each leaf. Fold in each small side then roll the long sides into a cigar shape. Carefully place each roll into stockpot (on top of the cooked lamb chops), tightly together. After you have made one level add a few pieces of garlic, continue doing this until your last level is complete.
4. Once I ran out of cabbage leaves, I used the swiss chard leaves for the rest of the meat. I didn't boil those up, though. I just took out the rib and used the raw leaves. I could get several rolls out of each large leaf.
5.  On top of all of the rolls, add salt, lemon, and the bouillon cubes.  Cover with a plate. This step is important so cabbage rolls not float when you add the boiling water.
6.  Finally, add boiling water until it covers the top level of your top row.
7. Cover pot with a lid and cook on high until rolls come to a rolling boil then turn heat down to medium for 45 minutes or until rolls and meat mixture are fork tender.
8.  Once cooked, cool pot and flip onto large platter.

Serve with mint and cucumber salad, and lots of lemon wedges. The lemon really makes this dish! If you are not on phase 1, you could also serve with plain greek yogurt (of course if you aren't on IP, you want the real recipe!).

Enjoy!!

Yields: 30-50 rolls

Cinnamon Chicken

This is one of my family's favorite meals. It's got a great texture, delicious taste, and is a real comfort food for our crew. The cinnamon and spices complement the chicken beautifully, and the result is a delicately flavored chicken with a silky broth. If you have never tried cinnamon in a savory dish, you are really missing out.

Not only is this a scrumptious recipe, but its also very easy. You can make it on the stovetop or in the crockpot, and I most often do the latter but both are great. I've included directions for both--for me it just depends if I can switch off the stove in an hour, or if I will be able to turn off the crockpot after about 5 hours. You don't want to cook chicken breasts for too long or they dry out.

That aside, cooking a chicken in the crockpot is one of my favorite things. Why? Because it's #1 super easy, and #2 when I get home from work, dinner is basically all ready. One tip--take the skin off of the chicken before you put it in the crockpot. It adds a lot of fat, and you just don't need it. The bones give the chicken a lot of flavor, and you won't miss the skin. I most often take the skin off and put the chicken parts in a freezer bag with the spices, then freeze. When I'm ready to make cinnamon chicken, I grab the bag, defrost, and then quickly toss it all in the pot.

Once the chicken is done, take it off of the bones and then serve with the broth ladled on top. The broth is so good, you could really even add all of the chicken back into it, add in some spinach and other veggies and serve as soup. The original version of this recipe (ie: pre-ideal protein) called for cooking orzo in the broth after the chicken cooks. I'm going to try it next time by simmering some shredded cauliflower in the broth, and I'll see how it goes. If you make it first, let me know!

Cinnamon Chicken

2 leeks, sliced

Whole chicken cut into 8ths, plus an extra breast, skin removed

3 cups water

8 garlic cloves, chopped

1/2 tbsp fresh ginger, minced (you can use 1 tsp ground ginger if you prefer)

3 tsp cinnamon 

10 cardamom pods or 2 tsp ground cardamom

Salt and pepper to taste

2 lemons

Stovetop Directions

Put everything in a pot. Bring to a low boil and then simmer for 30 minutes with the lid on, stirring occasionally  Remove lid and continue simmering for 20 more minutes, or until all chicken is cooked and tender. There should be liquid at all times, so add water as necessary.

Take the chicken off of the bones, shredding a bit as you go. Pour the remaining broth through a sieve (optional, but makes the sauce nice and clear). Add the juice of two lemons to the strained broth, and then pour over the shredded chicken. Serve and enjoy!! 

Crockpot Directions

Put everything in the crockpot. Cook on low for ~5 hours, until chicken is cooked and tender (should be falling off of the bone). There should be liquid at all times, so add water as necessary.

Take the chicken off of the bones, shredding a bit as you go. Pour the remaining broth through a sieve (optional, but makes the sauce nice and clear). Add the juice of two lemons to the strained broth, and then pour over the shredded chicken. Serve and enjoy!! 

Boneless Buffalo Chicken

Tonight's dinner was a definite keeper. Buffalo wings are so tasty, and this version had the essence of the flavor without the fat. I used chunks of boneless chicken breasts, along with Louisiana Supreme Chicken Wing Sauce, which is 0,0,0. Any buffalo sauce that is 0,0,0 should work well, and I've included an easy alternative in case you can't find anything in your local store.

The taste was absolutely delicious--a little spicy and tangy, definitely a nice change from our regular menu.

I served with Walden Farms Blue Cheese dressing for dipping, salad, and Swiss chard sautéed with garlic and olive oil. The chicken is absolutely delicious served on top of your salad, with the blue cheese dressing drizzled on top. A spicy kick with the cool blue cheese taste to follow. So good.

Boneless Buffalo Chicken
2 lbs boneless chicken breasts, cut into chunks.
2 tsp. minced garlic
1/4 cup Louisiana Supreme Chicken Wing Sauce
       If you cannot find: mix together 1/4 cup Franks Hot Sauce, 1 tbsp. white vinegar, 1 tsp. olive oil, 1 tsp. celery seed, 1/8 tsp. pepper, 1/4 tsp. garlic powder
Olive oil (I use in a Misto sprayer)

Heat a nonstick skillet on medium high, then when pre-heated spray with olive oil. Add garlic and sauté for 1 minute. Add chicken breast chunks and brown on one side, approximately 4 minutes. Flip chicken and brown on other side. Cook until chicken is nearly cooked through, approximately 2 more minutes.

Add buffalo sauce to pan and stir to coat chicken. Cook for 2 additional minutes, stirring several times, allowing the sauce to begin to brown.

That's it!! Easy and tasty--you will not miss those fattening wings.

Serves 4 (8oz chicken each), more if not everyone is on Ideal Protein.

Chicken Adobo

Chicken Adobo is a traditional Filipino dish. It's super easy and very tasty -- and as a bonus, the kitchen smells delish while it's cooking. It's a very mild sauce of soy sauce and vinegar, with a few tasty spices. There are just a few ingredients and it comes together with just minutes of prep, if that.

I use a 3-breasted chicken (package, not an actual chicken--that would be odd) so hubby and I can mostly eat white meat. The kids don't seem to mind what type of meat, so it works out well. You can use any combination of chicken parts you like--all breasts, mixed parts, whatever you like. Cooking on the bone is important for this dish, and I don't really recommend it with boneless skinless breasts.

Below I've listed directions for cooking it on the stovetop or in the crockpot. Both are really easy -- the stovetop is basically unattended for about an hour, and the crockpot--well, it's a crockpot -- things cook themselves. The biggest difference is if you are using breasts. In the crockpot left for 8 hours or more, the breasts will dry out a bit. I've put some tips for dealing with that below. If I'm home, I prefer it on the stovetop but both are tasty. Note that the sauce for the stovetop version is a little less because you will reduce it, which I don't really do with the crockpot version (though you certainly can).

Also, note that the sauce doesn't really get thick. It is thicker when you make it on the stovetop for sure, but it's not going to turn into a sticky sauce like a glaze.


Chicken Adobo on the Stovetop
3/4 cup white vinegar
6 garlic cloves, minced
1 tsp fresh ginger, minced (or 1/2 tsp ginger powder)
3/4 cup soy sauce
3 bay leaves
1 teaspoon ground black pepper
3 green onions, thinly sliced
1 chicken in parts, plus an extra breast, skin removed. On the bone will impart more flavor, but you can use boneless if you like.


Stovetop Directions
Put the chicken parts and all other ingredients into a large bowl or pot. Cover and marinate in the refrigerator at least one hour, and up to overnight. Put into a pot if it isn't already, and set on high heat and bring to a boil.  Turn heat to medium low, cover and allow to simmer for 30 minutes, stirring occasionally. Uncover and simmer until sauce is reduced and thickened, and chicken is tender, about 20 more minutes. The timing definitely depends on the size of your chicken breasts, so adjust accordingly for large pieces.

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Chicken Adobo in the Crockpot
1 cup white vinegar
8 garlic cloves, minced
1 tsp fresh ginger, minced (or 1/2 tsp ginger powder)
1 cup soy sauce
4 bay leaves
1 teaspoon ground black pepper
4 green onions, thinly sliced
1 chicken in parts, plus an extra breast, skin removed. On the bone will impart more flavor, but you can use boneless if you like. 

Crockpot Directions
Remove any skin from the chicken parts. Mix together the vinegar, garlic, soy sauce, bay leaves, pepper and sliced green onions. Put everything in the crockpot and cook on low for 5-6 hours. The chicken will be falling off the bone and absolutely scrumptious. Pour some of the juice over it and enjoy!!

A few suggestions for making this extra-tasty:
-White meat can get very dried out when overcooked. Check for doneness around 5 hours in to be sure you don't overcook this too much. Sometimes I set it before I leave for work, and by the time I get home 9.5 hours later, it can get a little dry. You can use just skinless thighs for this recipe, but I personally prefer white meat.

-If it does get dry--shred the chicken and pour some of the juice over. Still delicious.

Curry Fish in Banana Leaves

I am trying to be as creative as possible with dinners so that it's not just chicken breasts baked into sawdust every night. This weekend we had great fun grilling up some seabass wrapped in banana leaves. It was a huge hit from the one-year old to my hubby and everyone in between. You could use any combination of flavors with a white flaky fish. Red snapper would work great, and I'll try that next. The Korean market near our house had beautiful seabass steaks just calling to us, and they worked nicely.

Curry Fish in Banana Leaves

2 pound of seabass, snapper or other fish fillets, but into 4 pieces
1 tbsp curry powder
1 tbsp garlic
1 tbsp fresh ginger
1 tsp chili powder
1 tsp minced lemon grass (if you can't find it, add a little more lime. not a substitute, but this is all just to get flavor into the fish so it's fine)
2 tbsp each chopped fresh cilantro, basil and mint
2 tbsp soy sauce
1/2 tsp. stevia
juice of one lime
salt and pepper

1 leek, thinly sliced
5 slices of lime
Banana leaves

Mix together all of the spices in the list above--curry powder through pepper--into a thin paste. Take a banana leaf, spray with a little olive oil. Put some leeks down, a slice of lime, and then a piece of your fish. Spoon on 1/4 of the spice mix.

Fold up the sides of the banana leaf, and then fold in the other edges to make a package. The leaf may split a bit--don't worry too much. Tie with twine or with long pieces of the banana leaf. Repeat with the rest of the fish.

Place a full banana leaf onto a gas grill preheated to 400. If you want to cook in the oven, use a cookie sheet and put a full banana leaf onto that. Then put the fish packages on top of this and cook for 15-20 minutes depending on thickness of the fish. We used seabass steaks that were a bit thick, and it took 25 minutes. Check after 15 minutes by slicing one package open a bit to poke inside to check the fish.

Once done, unwrap and enjoy! We served with a little stir-fried Chinese broccoli.