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Greek Seasoning Mix

2 teaspoon oregano
1 1/2 teaspoon onion powder
1 1/2 teaspoon garlic powder
1 teaspoon salt
1 teaspoon black pepper
1 teaspoon parsley
1 teaspoon basil
1/2 teaspoon cinnamon
1/2 teaspoon nutmeg
1/2 teaspoon thyme

Grind spices in food processor or coffee grinder. Store in air-tight container.

Effortless Cream of Chicken Soup

100g cooked chicken
celery (allowed amount)
1-2 cup chicken broth
3 cloves garlic
1 Tablespoon dehydrated minced onion
1/2 teaspoon parsley
1/2 teaspoon basil
ground white pepper (to taste)
salt (optional)
1/2 teaspoon thyme

Preheat saucepan over MED-HI heat.

In food processor, combine all ingredients and pulse until the desired consistency is reached.

Pour into saucepan and bring to boil.
Reduce heat to simmer, cover, and heat 20-30 minutes.

TIP: For the cooked chicken in this dish, use the chicken you boiled to make the broth. Start by adding 1 cup broth to the food processor, and then gradually add more broth until it's the soup consistency you prefer.

Chile Chicken

100g chicken
1 Tablespoon red chile paste/sambal oelek
1 Tablespoon ACV
3 cloves minced garlic
1 teaspoon oregano
1/2 teaspoon granulated sugar substitute
crushed red pepper (optional)

In a ziplock bag, add all ingredients except chicken. Shake ziplock bag until well mixed.
Sprinkle chicken with salt and add the chicken to bag. Seal & shake to coat.
Place in refrigerator to marinate at least 1 hr.
Cook chicken on George Foreman or under broiler until done.
Top with crushed red pepper (optional) and serve.

TIP: This tastes great served fresh from the grill with a veggie, or even shredded in tomato soup.

Cinnamon Curry Chicken Soup

100g chicken - cubed
diced onion (allowed amount)
2 cup broth
3 cloves minced garlic
1/2 teaspoon curry powder
1/4 teaspoon cinnamon
1/4 teaspoon pumpkin pie spice
salt/black pepper to taste
In saucepan, combine all ingredients.
Bring to a boil.
Reduce heat, cover, and simmer 45 minutes.

TIP: The chicken can go straight from the freezer to the saucepan or crockpot on this one. If frozen, I place the breast in whole, and then when the soup is finished, I cube or shred the chicken. Very flavorful!

Lemon Chicken Soup

100g cooked chicken breast (diced or shredded)
chopped spinach (allowed amount)
2-3 cup broth
Juice of 1 lemon
1 teaspoon thyme
sea salt to taste
ground white pepper to taste
Preheat saucepan over MED heat.
Combine all ingredients.
Bring to a boil, then simmer 20 minutes.

TIP: This is an easy way to use up that boiled chicken you used to make your broth. You can even make this in the crockpot using uncooked or frozen chicken cut into cubes.

Orange Ginger Chicken

100g chicken - cut into chunks
black pepper
orange - cut in 1/4s
2-3 cloves minced garlic
1 Tablespoon fresh ginger root (about 1/2"-1" long piece, peeled & minced)
1/2 teaspoon basil
juice of half lemon

Preheat pan over MED heat.
Sprinkle chicken with pepper.
Add chicken to pan and stir fry until brown on all sides, about 5-10 minutes.
Add garlic and cook for 1 min.
Squeeze juice of orange quarters over chicken.
Peel & separate orange into sections. Add orange sections, ginger, lemon juice, and basil. Stir well.
Cover and simmer for about 20-30 minutes.

TIP: This is an easy way to use up that boiled chicken you used to make your broth. You can even make this in the crockpot using uncooked or frozen chicken cut into cubes.

Kung Pao Chicken

100g chicken - cut into chunks
chopped onion (allowed amount)
1-2 teaspoon sambal oelek
red pepper flakes (optional)


1 part liquid amino's
1 part rice vinegar


Mash together in small bowl:
3 cloves minced garlic
1-2 teaspoon fresh minced ginger root


Stir together in small bowl:
1/2 cup broth
1-2 teaspoon liquid amino's
1 teaspoon rice vinegar

In small dish, combine marinade & chicken.
Refrigerate 30 minutes - 1 hour.
Preheat non-stick pan over MED-HI heat.
Cook chicken 5-7 minutes, browning on all sides.
Add sambal oelek. Cook 1-3 additional minutes.
Remove chicken from pan and set aside.
Add onion to pan and cook until tender.
Stir seasoning mixture in with onions. Cook 1-3 minutes.
Add sauce mixture to pan. Cook 1-3 minutes..
Re-add chicken to pan. Stir. Cook 1-3 minutes.
Top with a few dashes of red pepper flakes (optional).

TIP: This dish is also delicious with shrimp.

Lemon Mustard Broiled Chicken

100g chicken
juice of 1/2 lemon
1 Tablespoon spicy mustard
1/2 teaspoon black pepper
1/2 teaspoon oregano
1/4 teaspoon cayenne pepper

Preheat broiler.
Broil 1 side of chicken 5-10 minutes until slightly browned.
In small bowl, add the rest of the ingredients and mix well.
Spoon mixture onto chicken. Flip over and coat other side.
Broil uncooked side 5-10 minutes or until no longer pink.

NOTE: This chicken stays really moist and juicy and full of flavor. Enjoy!

Spicy White Chili

100g cooked chicken breast, shredded
1-4 cup broth (depending on how soupy you want it)
4 cloves minced garlic
1/2 teaspoon cumin
1/4 teaspoon oregano
1/4 teaspoon red pepper flakes
1/8 teaspoon ground cloves
tabasco or hot sauce to taste

Preheat pot over MED-HI heat.
Add all ingredients except for tabasco/hot sauce.
Bring to a boil then reduce heat to simmer, cover, & cook 30 minutes.
Add tabasco or hot sauce right before serving.

TIP: This is also great fixed in a small crockpot. Toss everything in and put it on while you're out and come back to great tasting dinner! If using the crockpot, you can use cut up uncooked chicken (even frozen!). Feel free to add your allowed vegetable to this as well - chopped onions are yummy.

Baked Cajun Chicken

100g chicken
1/2 Tablespoon milk
1/2 teaspoon cajun seasoning

Preheat oven to 350.
In small dish, coat both sides of chicken with milk.
Place chicken in glass baking dish.
Sprinkle top with cajun seasoning.
Bake uncovered 20-30 minutes until chicken is no longer pink.

TIP: If you would like it even spicier, add a bit of Tabasco or Frank's Red Hot before serving. This includes 1/2 of your milk portion for the day.

Mock Shake 'n Bake

1/2 cup minced dehydrated onions
1/4 teaspoon coriander
1/4 teaspoon thyme
1/4 teaspoon red pepper flakes
1/8 teaspoon oregano
1/8 teaspoon paprika
1/8 teaspoon black pepper
1/8 teaspoon salt

Place all ingredients in food processor or coffee grinder.
Grind to a powder.
Store in air-tight container.

TIP: Use this as coating on your meat before you cook it. Dampen meat, then coat. This is great on chicken, fish, shrimp, even steakburgers. This yields several portions.

Breaded Chicken Cutlets

100g chicken
1 grissini (ground into powder)
1/2 cup homemade chicken broth
1/4 teaspoon garlic powder
1/4 teaspoon paprika
1/4 teaspoon poultry seasoning (optional)
1/4 teaspoon cayenne (use less if you want them less spicy)
salt/pepper to taste

Preheat pan over MEDIUM heat.
In small dish, combine grissini powder, garlic powder, paprika, poultry seasoning, cayenne, and salt/pepper. (You could also use ziplock bag.)
Add chicken to seasonings and fully coat.
Add half of broth and chicken to pan.
Cook for approx. 3-4 minutes each side depending on thickness of chicken. Keep adding more broth as it cooks off.
Serve immediately.

Fried Chicken Tenders

100g chicken
1 Tablespoon milk
1 grissini
Seasonings (salt, pepper, paprika, ground red pepper, garlic powder)
1/8 teaspoon oregano
1/8 teaspoon paprika
1/8 teaspoon black pepper
1/8 teaspoon salt

Preheat oven to 350.
Slice chicken breast into 3 tenders.
In small bowl, mix milk and any seasonings you prefer.
Grind grissini in food processor until it is a powder. (I use my coffee grinder.)
Put grissini powder in a separate small bowl.
Add chicken to milk mixture and toss to coat well.
Then one at a time, place chicken in grissini powder and coat both sides of chicken.
Place chicken in glass baking dish and bake 30-40 minutes, turning over halfway through.
In last 5 minutes, turn on broiler and broil 2-3 minutes each side.
Serve immediately.

NOTE: Remember that this recipe includes both your meat and grissini portion as well as your daily allowance of milk.

Chicken "Gravy"

1/2 cup homemade broth
1 grissini

Add 1/4 cup broth to small saucepan and bring to boil.
While broth is heating, grind grissini in food processor until it is a powder. (you can use a coffee grinder.)
Add the powdered grissini to the pan, whisking constantly until dissolved.
Still whisking, add remaining 1/4 cup broth.
Reduce heat to MED and whisk for 3-4 minutes, until thickened.
To increase flavor, add any spices you like (suggestions include salt, pepper, thyme, sage, or poultry seasoning, etc...).

TIP: I pour this over my boiled chicken that I use to make my broth. This gives it a lot more flavor as boiled chicken is usually pretty bland.

Mexican Chicken Soup

100g cooked chicken, shredded into bite-sized pieces
3-4 cloves minced garlic
1 teaspoon cumin
1/2 teaspoon onion powder
1/2 teaspoon chili powder
1/2 teaspoon cayenne (use less if you don't want it as spicy)
diced tomato
2-3 cup homemade chicken broth
1/4 cup fresh chopped cilantro (optional)

Preheat pot over medium-high heat.
Add garlic, and cook for 3-5 minutes. (Heat until you see little bubbles around the garlic.)
Use a bit of your broth to keep garlic from sticking to the pot, if necessary.
Add tomatoes, chicken broth, and onion powder, cumin, chili powder, cayenne.
Bring to a boil.
Reduce heat to a simmer, and add chicken.
Simmer for 20 minutes.
Stir in cilantro, and simmer for 5 minutes more.

NOTE: For easy chopping of cilantro and other herbs, use kitchen shears. When using a knife sometimes the leaves of the herbs are difficult to chop. The kitchen shears make this a simple task.

Easy Homemade Broth

100g chicken (you can add more chicken - you just need to track your portions)
onion powder
bay leaf
black pepper

Fill saucepan 3/4 full with water.
Bring to boil.
Add chicken and seasonings.
Boil for 20 minutes.
Remove boiled chicken & serve or refrigerate and save for later.
Strain out bay leaf & seasonings.
Let broth cool to room temperature.
Skim fat off surface (if any).
Refrigerate broth.
Once cold, skim the rest of the fat from the top (if any).
Store in refrigerator or freeze for later use.

TIP: You can add on-protocol veggies such as 3-4 stalks celery and 1 onion for more flavor - just be sure to strain them at the end. You can also choose to omit the chicken altogether and just use the celery and onion with the seasonings for a simple veggie broth. OR add your steak trimmings that you've inevitably had to trim from your steaks and add to the broth for a beef broth.

TIP2: You can freeze the broth in ice cube trays after cooling and skimming all fat. After they freeze, place the cubes of broth in a freezer bag. This makes for easy use when 'frying' up shrimp, chicken, etc. Just toss a broth cube into a pan and let it melt then add your meat, etc. It adds flavor and keeps food from sticking.

Steak (or Chicken) Pizzaiola

100g steak (or chicken)
tomato (diced)
2-3 cloves minced garlic
1 teaspoon oregano
1/4 teaspoon chili powder
black pepper
bay leaf
black pepper

Preheat oven to 350.
Place 1/2 of the diced tomato in casserole dish.
Add meat on top of tomato and top with minced garlic.
In small bowl, toss the rest of tomato with the oregano, basil, chili powder, and black pepper. Place on top of steak.
Cover tightly with aluminum foil or with lid.
Bake 45-60 minutes.

TIP: If using chicken, sear each side for a minute or two in a frying pan with a dash of salt/pepper (until just browned). Then follow with same steps as above.

Garlic Chicken

100g chicken400g chicken - 4 servings
diced onion
3-5 cloves garlic - unpeeled & left whole
juice of half lemon
black pepper to taste
1/4 teaspoon chili powder
black pepper

Preheat oven to 350.
Heat non-stick saucepan over MEDIUM heat.
Add the onion. Stir constantly until tender. 5-10 minutes.
Transfer onions to glass baking dish.
Place chicken atop onions.
Place garlic around and on the chicken.
Squeeze on lemon juice & sprinkle with pepper.
Cover tightly either with lid or aluminum foil.
Cook for 30-45 minutes or until chicken is no longer pink.

Note: You don't have to eat the onions as your veggie (it's primarily for flavor). Just eat the chicken and add veggie of your choice.

Blackened Chicken Salad

100g chicken tenders
1 teaspoon paprika
1/2 teaspoon onion powder
1/2 teaspoon garlic powder
1/4 teaspoon oregano
1/4 teaspoon thyme
1/4 teaspoon white pepper
1/4 teaspoon black pepper
1/4 teaspoon ground red pepper
spinach or salad greens (as allowed)

Combine all spices and rub on chicken.
Grill until no longer pink.
Serve over spinach or salad greens.

Boneless Hot Wings

100g chicken breast tenders
1/4 cup vinegar
1/4 cup water
1-2 Tablespoon cayenne pepper
1-2 Tablespoon chili powder (adjust as needed)

In small bowl, mix vinegar, water, and cayenne pepper.
Add chicken to marinade and refrigerate for 1-2 hrs.
Preheat oven to 350.
Add chili powder to a small dish and dip chicken in chili powder.
Place on rack in baking pan.
Bake 15-20 minutes, turning halfway through.
Serve immediately with some homemade buffalo sauce or Frank's Original Red Hot Sauce.

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