Poultry

Chicken with Eggplant

4 servings

4 chicken breasts (CT), or 4 whole legs (PT)
2 tablespoons coconut oil
5 cloves garlic
Salt and pepper
½ teaspoon saffron threads
3 medium eggplant, peeled and cubed
½ cup water

1. Sauté garlic cloves with chicken and coconut oil in a pan on medium heat.

2. When the chicken pieces have browned, season them with salt and pepper and saffron, and add eggplant. Add the water and cover the pan, cook gently on low heat for 35–45 minutes or until chicken is done and eggplant is soft and tender.

3. Serve over quinoa or brown rice.

 

Recipe Type Calories Total Fat (grams) Carbs (grams) Protein (grams)

Mixed Carb
Protein 297 14 24 21 241 9 24 20 352 20 24 22

Chicken Stew

8 servings

2 whole chickens, cut into pieces
2 cups white wine
3 tablespoons raw butter
3 tablespoons coconut oil
2 cups flour
2 teaspoons each sea salt and pepper
3 tablespoons raw butter
4 cups chicken stock
4-5 sprigs thyme, chopped
1 teaspoon lemon zest
1 teaspoon dried black peppercorns, crushed
1 medium cauliflower cut into florets (PT), or ½ medium cabbage, sliced (CT)
1 pound fresh mushrooms, sliced
2 pounds medium boiling onions
4 tablespoons raw butter
4 tablespoons olive oil
2 tablespoons parsley, finely chopped

1. Marinate the chicken pieces in wine for 4–12 hours.

2. Remove chicken from marinade and pat dry with paper towels. Reserve marinade. On a plate, mix flour, salt, and pepper. Melt butter and oil in large casserole dish. Cover chicken in flour mixture and brown on both sides in butter and coconut oil over medium heat, just a few at a time, reserving on a plate. Pour out browning fat and melt 3 tablespoons butter in the

^casserole. Continued on page 147

3. Add 3/4 cup of the flour mixture and cook, stirring constantly, for several minutes, until flour becomes slightly browned. Add wine marinade and chicken stock to casserole, stirring often. Bring to a boil and skim.

4. Add thyme, peppercorns, lemon zest and chicken pieces to pot, cover and bake at 325°F for about 2 hours. Add the cauliflower or cabbage to the casserole about 40 minutes before serving.

5. Meanwhile, sauté the sliced mushrooms in 2 tablespoons olive oil and butter. Peel the onions and sauté them gently in butter and olive oil for about 20 minutes. Directly before serving, add mushrooms and onions to the casserole and stir in chopped parsley.

CT: Eat only the white meat (breast).
PT: Eat only the dark meat (legs and thighs).

 

Recipe Type Calories Total Fat (grams) Carbs (grams) Protein (grams)

Mixed Carb
Protein 661 39 24 38 658 39 34 37 664 39 35 38

Chicken with Crimini and Shiitake Mushrooms

4 servings

8 skinless boneless organic chicken thighs (PT), or breast (CT)
Salt and pepper, to taste

6 teaspoons chopped marjoram, divided
2 tablespoons coconut oil, divided
2 tablespoons olive oil, divided
12 ounces crimini and shiitake mushrooms, thickly sliced
1 cup onion, chopped finely
¾ cup chicken broth
½ cup organic raw whipping cream
3 tablespoons dry sherry/marsala (optional)

1. Season chicken with salt and pepper, and add 2 teaspoons marjoram. Melt 1 tablespoon coconut oil with 1 tablespoon olive oil in large pan over moderate to high heat.

2. Add chicken to pan and sauté until just cooked through, about 7 minutes per side. Transfer chicken to plate; cover with lid to keep warm.

3. Melt remaining 1 tablespoon of coconut oil with 1 tablespoon of olive oil in same pan. Add mushrooms, onions and 2 teaspoons marjoram. Sauté until mushrooms are brown and tender, about 6 minutes. Season with salt and pepper. Transfer to bowl.

Continued on page 149

4. Combine broth, cream and sherry (if using) and remaining 2 teaspoons marjoram in same pan, boil until thickened and reduced to ½ cup, about 5 minutes. Season sauce with salt and pepper.

5. Divide mushrooms among four plates. Top mushrooms with chicken. Spoon sauce over and serve.

 

Recipe Type Calories Total Fat (grams) Carbs (grams) Protein (grams)

Mixed Carb
Protein 381 22 22 27 410 21 22 35 352 22 22 20

Coconut-Infused Chicken Lettuce Wraps

6 servings

12 leaves of butter lettuce
2 tablespoons extra virgin coconut oil
1 pound ground chicken breast (CT), or chicken thighs (PT) 2 medium green onions, chopped

½ cup canned water chestnuts, drained, rinsed and chopped ¼ cup chicken broth
2 tablespoons tamari soy sauce
1 tablespoon arrowroot
2 tablespoons filtered water

¼ cup gomasio (sesame seeds and sea salt)

 

1. Wash lettuce leaves gently so as not to damage or tear them. Dry carefully with a towel.

2. Heat the oil in a sauté pan over medium heat. Add the chicken and sauté until browned, breaking up chicken while cooking. Add green onions, water chestnuts, tamari, and chicken broth. Simmer for 5 minutes.

3. Mix the arrowroot with water and add to chicken mixture. Cook over medium high heat until the sauce thickens.

4. Transfer chicken to a serving bowl set on a large platter and sprinkle gomasio on top. Arrange lettuce leaves on platter around the bowl.

5. Each person takes a lettuce leaf and puts a spoonful of the chicken mixture in it like a taco.

 

Recipe Type Calories Total Fat (grams) Carbs (grams) Protein (grams)

Mixed Carb
Protein

295 14 12 29
268 11 12 31
322 18 12 27

151_Poultry151
Cornish Game Hens with Rosemary and Shallots

4 servings

4 Cornish game hens split lengthwise (CT), or 6 chicken legs or thighs (PT)
2 tablespoons olive oil
2 tablespoons raw butter, melted
1 tablespoon fresh rosemary, chopped
2 tablespoons shallots, chopped
1 tablespoon raw butter
2 tablespoons flour
2 cups chicken stock
½ cup white wine

1. Place game hen halves, skin side up, in a baking pan. Brush with mixture of butter and oil, season with chopped rosemary, salt, and pepper. Bake at 375°F for about 1 1/2 hours. Remove to a heated platter and keep warm in oven while making sauce.

2. Sauté the shallots in 1 tablespoon butter for 3–5 minutes, turn off the heat, stir in the flour, then pour wine into the pan. Bring to a boil, stirring constantly with a wooden spoon.

3. Add chicken stock, bring to a rapid boil, and let the sauce reduce for about 10 minutes until it thickens (if the sauce needs to be thicker place 1 tablespoon of flour in a cup and add some of the sauce, blend sauce with flour and add to the pan). Transfer game hens to individual plates and pour sauce over.

Recipe Type Calories Total Fat (grams) Carbs (grams) Protein (grams)

Mixed 415 26 6 36
Carb 350 28 8 15
Protein 390 28 8 38

Mom’s Best Chicken

6 servings

6 chicken breasts (CT), or thighs (PT)
4 eggs
½ cup almond meal
2 tablespoons fresh parsley, or 1 teaspoon dried
1 tablespoon dried garlic
2 tablespoons coconut oil

1. Beat eggs in a shallow bowl.

 

2. Combine almond meal, parsley, and garlic on a large plate. Mix well.

 

3. To prepare chicken, dip one breast in beaten eggs, remove and dip into almond meal mixture. Coat both sides.

 

4. Over medium heat in a large frying pan, heat coconut oil, and add chicken. Sauté each side until brown, about 5 minutes. 5. Remove from heat and place on paper towel to cool. 6. Continue with remaining chicken.

 

Recipe Type Calories Total Fat (grams) Carbs (grams) Protein (grams)

Mixed Carb
Protein 288 18 10 20 277 16 11 23 300 22 10 16

Sweet and Spicy Chicken

4 servings

2 pounds organic skinless, boneless chicken breasts (CT), or thighs (PT)
2 tablespoons olive oil
2 tablespoons raw butter
1 teaspoon chili powder
1 clove garlic, minced
S cup orange juice
2 tablespoons lime juice
¼ cup white wine
Toasted sesame seeds

1. In a medium saucepan, over medium heat, melt the butter and oil. 2. Sprinkle the chicken with chili powder on both sides and add to pan.

3. Cook the chicken for 1 minute on each side.
4. Reduce the heat to medium, add the garlic, and stir for 1 minute.
5. Add the orange juice, lime juice, and wine to chicken.
6. Cook another 2–3 minutes, evenly on each side.
7. Remove from pan and sprinkle with toasted sesame seeds.

Recipe Type Calories Total Fat (grams) Carbs (grams) Protein (grams)

Mixed 266 22 3 13
Carb 400 19 5 46
Protein 450 33 5 31

Protein is lower in protein type due to more fat with the skin on chicken thighs for the 2 pound quantity. Chicken breasts are all protein, minimal fat for the same 2 pounds.

Tarragon Chicken with Cream

4 servings

4 chicken whole legs (PT), or breasts (CT)
2 tablespoons coconut oil
Salt and pepper to taste
½ cup onions, chopped
½ cup dry white wine (optional), or water
1¼ cups chicken stock
1 tablespoon Dijon mustard
¼ cup raw, organic cream
3 tablespoons crème fraiche
1 tablespoon fresh tarragon, minced

1. Heat the coconut oil in pan over medium high setting. Season the chicken with salt and pepper. When pan is hot, place chicken in pan. Let the chicken cook for 3 minutes on each side until chicken is brown and crusty. Remove from pan, cover, and set aside.

2. Remove all but 1 teaspoon of fat from pan. Reduce heat to medium low. Add onions and cook for 2 minutes, add the wine or water and reduce until almost dry, about 3 minutes.

3. Add the stock, mustard, cream and half the tarragon and mix well. Add chicken to the sauce, cover and cook until chicken is cooked through, about 15–20 minutes.

4. When done, remove chicken and stir in crème fraiche. Put the chicken on a plate and pour sauce over top. Sprinkle with remaining tarragon.

Recipe Type Calories Total Fat (grams) Carbs (grams) Protein (grams)

Mixed Carb
Protein

327 19 8 26
210 10 8 19
444 29 8 33