Saturday, June 30, 2012

Recipe Collection: Roasted Garlic Chicken, plus Steamed Cabbage in Foil

A good recipe for low fat and low carb chicken
Roasted Garlic Chicken

100 grams of chicken breast sliced
1 serving Melba Toast, crushed
1/4 cup chicken brother or water
2 tbs lemon juice
1 tsp Bragg's liquid aminos
2 cloves of garlic sliced
1/4 tsp onion salt
1/2 tsp garlic salt
Salt and pepper to taste

Marinate chicken in liquid ingredients. Add dry spices to melba toast crumbs. Coat chicken with the crumb mixture and place in a small baking dish. Add the marinate to the bottom of the dish. Cover the chicken pieces with the sliced garlic and bake for 20-30 minutes at 375 degrees.

This is the recipe as given in the HCG Gourmet Diet Cookbook.  I tripled the recipe because there are 2 of us, plus I wanted left overs for lunch.  I did not, however, triple the lemon juice as I have found the recipes in this particular cookbook to be to lemon-y/tart for me.  I also did not slice the chicken, and so the cooking time was increased because the breast pieces were thicker.  The other change I made was to put all the dry ingredients in a zip lock bag and coat the chicken 'shake and bake' style.  After I poured the rest of the marinade in the bottom of the dish, I tossed the rest of the crumbs on top of the chicken for extra crust.  This is a very good recipe, and one I will use often.

Foil Packed Steamed Cabbage:

1/2 head cabbage
1/2 onion, sliced
salt, pepper, garlic powder, paprika
"Butter spray" (or butter for Phase 3) (Butter spray is not on the official protocol, so it is optional)

Preheat over to 400 degree. Tear off about 12" of foil and lay flat. Cut the 1/2 head of cabbage into 4 wedges lengthwise. Then cut each wedge in half so you will have about 8 'chunks' of cabbage. Spray the foil with Pam or other non-stick spray. Lay out cabbage on foil. Top with sliced onions. Spray a few squirts of no calorie fake butter spray. Season to taste. Tear off another sheet of foil and put on top. Crimp sides of the foil together to form a packet. Put packet on cookie sheet and cook for 30 minutes. Remove from oven, and allow to sit 5 minutes. Be careful when opening - steam can be very hot.  This makes about 4 servings.

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