The Low Carb Kitchen: Chicken

Showing posts with label Chicken. Show all posts

Saturday, March 12, 2016

Coconut Crusted Chicken and Roasted Pepper Medley

This recipe is healthy and tasty and a better alternative to frying chicken or using shake and bake. When you're on low carb diets, you tend to miss out on a lot of crispy and crunchy things that carb snacks offer, so trying to find things to make up for that is a key goal of mine. No diet will work long term if it is one you can't stick to. This I can't stress enough. This recipe is simple and so easy. There's some carb count with the sweet peppers but overall this is pretty darn healthy and can be incorporated into any diet.

Pre-heat your oven to 400 Degrees
You will need some cooking spray
Make sure to use well thawed Chicken Breasts
Use a large enough casserole disk or platter for dredging your chicken
All seasonings are suggestions, use your own preferences

In a large casserole or baking dish, add around 4 cups of unsweetened, all natural coconut flakes. Do not use sweetened kinds used for desserts as they have sugar which is a no no for low carb dieting.
For each chicken breast- and bear in mind you can use thighs as well. Whatever you have on hand will do season before coating in the coconut mixture. If you wait until after the coconut is covered on the chicken the flavors don't make as good a contact with the meat and you may not be able to detect any flavors.

I like to use soul seasoning for spicy chicken, but all purpose seasoning and poultry seasoning works very well too. I also like to mix into my shredded coconut some dried Rosemary. Once you have seasoned your chicken pieces on both sides, simply place into your shredded coconut mixture and and press firmly, turn over and do on the other side of the chicken.

Place chicken on a pan that has been sprayed well with cooking spray. I like the Olive oil varieties.
Once all chicken is assembled on the pan, coat the tops of the chicken with additional cooking spray. This will give the crust a nice golden color. If your chicken browns a little too fast, you can simply loose lay a piece of tin foil over them for the remainder of the baking time.

Bake in the over until a pierced chicken's juices run clear. Usually around a half hour or so.
To keep things simple, make the side dish something that can also be baked like the roasted veggies in the photograph. Enjoy~

Thursday, May 10, 2012

Broccoli Chowder

If you're always looking for new and tasty soups to try while watching your carbs this recipe is relatively low in carbs and big on taste. It can be a great base as well for other stews like chicken and beef as well. Simply add to a blender and puree and add to any chicken or beef stew you have brewing.

Makes 6 servings

Ingredients:

    2 cups carrots peeled and sliced
    2 cups water
    2 cups chicken cooked diced
    1 1/2 cups chicken broth
    1 pound broccoli fresh stems pared and cut in 1/2 -inch slices
    1/2 cup onions finely minced
    1 teaspoon salt
    1/2 cup cream of chicken condensed soup
    2 cups milk
    1 1/2 cups shredded sharp cheddar cheese

Instructions:

Combine carrots, water, chicken, broth, broccoli, onion, and salt in a saucepan; bring to boil. Reduce heat; cover and simmer 10 minutes. Add in Cream of chicken soup slowly add in milk. Simmer for 10 minutes, stirring occasionally until ready to serve. Top with cheese. You can add many different types of cheese, you're only limited by your imagination.

Monday, May 23, 2011

Grilled chicken in beer marinade

Image via Wikipedia

Living in the south means there will be plenty of chicken on the table at meal time. Thinking of new ways to serve an old favorite is not only fun but tasty too. With summer weather already happening here in South Carolina, how could you not try this grilled chicken recipe? For more southern recipes, see links at the bottom of this article. This recipe has few carbs and that is why it had to go in this blog! Enjoy!

Makes 4 servings

Ingredients:

1 broiler-fryer chicken 3 1/2 -pound, quartered (you can use 3 ½ pounds of any chicken pieces )

1 onion large, diced

4 cloves garlic peeled

6 green onions sliced

1 teaspoon tarragon dried, crushed

1 teaspoon of sage

1 teaspoon of rosemary

1 ½ cup beer

1 ½ cup chicken broth (your own or canned)

2 tablespoons tomato paste

½ cup butter real

Freshly ground pepper to taste

Instructions:

If making the same day, place chicken in shallow glass baking dish. Place all remaining ingredients in food processor and purée. Pour ½ of marinade mixture over chicken and reserve the rest for later; marinate at room temperature for at least 2 hours, or if making ahead place chicken in 1 gallon sized zip lock bag with ½ of the marinade in refrigerator until needed. Place chicken from refrigerator into a glass baking dish if you made ahead, cover container with foil; bake in preheated 350° F oven for 20 minutes. Remove chicken to grill and cook over medium heat for approximately 45 minutes to 1 hour, brushing chicken with remaining marinade frequently and turning pieces to cook even

For more southern recipes, see: Recipes from a Southern Kitchen

More recipes by this author:

Wednesday, June 2, 2010

Reduced Carb Southern fried chicken

Image via Wikipedia

If there is one thing Southerners are known for it is our southern fried chicken. There is no family reunion, church function or Sunday dinner that doesn't have this wonderful feast for the senses. The savory crunch, and juicy tender meat with just the right spices will guarantee a full house on any event where food is served.
There are a lot of different versions and recipes for fried chicken.Some use buttermilk, some use egg and flour. The simplest way is the southern way. That being said, we all know that fried anything isn't particularly healthy. Trying to find the right taste, without the extra carbs and fat is a real challenge.
Here's a version that is lower in fat and carbs, but still retains most of the great flavors we all love in fried chicken. Now if Colonel Sanders would get a clue, we'd all be happy? Right? Try this next time you have a craving for fried chicken and see if you can taste the healthy difference? If you can't that is a good thing.

Ingredients:

Boneless, Skinless chicken breasts
Seasoned salt
Paprika-smoked
Onion powder
Pepper
dash of Cayenne pepper
1 1/2 cups Canola oil
1 cup all purpose flour
1/2 cup soy flour

Step one:
In heavy deep skillet, (cast iron is the best for frying chicken), heat oil to the point that a drop of water snaps or a little flour dropped in browns with out burning.

Step two:
Season rinsed and dried chicken breasts with seasoned salt,paprika, black pepper and a little Cayenne if you like spicy fried chicken.

Step three:
Once chicken is seasoned, place into a plastic bag, or even a paper bag filled with the all purpose flour and the soy flour. Shake thoroughly so that every piece is well coated.

Step four:
Add the chicken to the oil. Cook thoroughly, turning occasionally, until golden brown on all sides. Boneless skinless chicken cooks quickly so keep an eye on it and don't neglect.
You save calories, fat and carbs by using lean chicken, less all purpose flour, blended with soy which is much healthier.

Monday, May 24, 2010

Healthy white chili with chicken

Most all of us have a chili recipe on hand especially for cold winter nights, or when we have a yearning for something rich, flavorful and spicy. However, more often than not we pay for it in one way or another.
Here's the Free Recipe:

Healthy white chili with chicken

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Saturday, March 12, 2016

Coconut Crusted Chicken and Roasted Pepper Medley