The Low-Carb Diabetes Solution Cookbook (14 page)

When time's up, fish out the chicken and put it on a platter. Cut the cream cheese into chunks, and melt it into the sauce, then stir in the heavy cream. Thicken with your guar or xanthan shaker if you think it needs it. Season with salt and pepper to taste, and serve.

This is as good a make-it-in-the-bowl recipe as I've ever come up with, and it's quite filling. Takes less than 15 minutes, too.

1 package (8 oz or 225 g) tofu shirataki, fettuccini width

1
/
4
cup (45 g) jarred roasted red peppers

5 kalamata olives

1 scallion

1 tablespoon (4 g) minced fresh parsley

3 tablespoons (45 g) chive- and-onion cream cheese

3 ounces (85 g) precooked chicken breast strips—mine had Southwestern seasoning

Salt and ground black pepper, to taste

YIELD:
1 serving 285 calories; 22 g fat; 16 g protein; 5 g carbohydrate; 1 g dietary fiber per serving

Snip open the packet of shirataki, drain and rinse them, and throw them in a microwavable bowl. Nuke them on high for 2 minutes.

While that's happening, drain and dice your roasted red peppers.

When the microwave beeps, drain the shirataki again. Put them back in for another 2 minutes.

Pit your kalamatas—just squish them with your thumb and pick the pits out—then chop them up. Slice your scallion, including the crisp part of the green, and chop your parsley, too.

Drain your noodles one last time. Now add the cream cheese and chicken breast strips and nuke the mixture for just 30 more seconds.

When it comes out, throw in the peppers, olives, scallions, and parsley. Stir it up until the cheese melts, season with salt and pepper to taste, and devour!

This dish is simple and classic and summery. With the dish at 5 grams of carbs per serving, you'll be eating this solo, but sliced ripe tomatoes would be nice for the other diners.

2 cloves garlic, crushed

1
/
2
cup (120 ml) olive oil

1 pound (455 g) boneless, skinless chicken breast

Salt and ground black pepper, to taste

1 lemon

2 tablespoons (28 ml) water

1
/
4
cup (10 g) minced fresh basil

2 tablespoons (8 g) minced fresh parsley

YIELD:
3 servings 508 calories; 40 g fat; 34 g protein; 5 g carbohydrate; 1 g dietary fiber per serving

Put the garlic in a measuring cup and pour the olive oil over it. Let it sit.

Give a skillet a squirt of nonstick cooking spray and put it over a high burner.

Now grab your chicken and a blunt, heavy object and pound your breast out to an even
1
/
2
-inch (1 cm) thickness. Cut into 3 portions and season with salt and pepper on both sides.

Pour half of the garlicky olive oil into your now-hot skillet, swirl it around, and throw in your chicken. Cover it with a tilted lid—leave a crack—and let it cook for 3 to 4 minutes.

Your chicken should be golden on the bottom now; flip it! Re-cover with the tilted lid and give it another 3 to 4 minutes. In the meantime, roll your lemon under your palm, pressing down firmly. This will help it render more juice. Slice your lemon in half and flick out the seeds with the tip of a knife.

When your chicken is golden on both sides, squeeze one of the lemon halves over it. Flip it to coat both sides, turn the burner down to medium-low, and re-cover with that tilted lid. Let it cook until it's done through.

Plate your chicken and then add the water and the juice of the other lemon half to the skillet. Stir it all around with a fork, scraping up the tasty brown bits, and then pour this over the chicken. Top with the herbs and a drizzle of the remaining garlic olive oil and then serve.

Fruit flavors go well with chicken, but it can be a challenge to get a full, fruity flavor without all the carbs. This recipe succeeds nicely, and with slow-cooker convenience. You'll want to eat a very low-carb vegetable side or salad with this—a few asparagus spears would be lovely.

4 pounds (1.8 kg) skinless chicken thighs—I'd use bone-in

3 tablespoons (45 ml) oil

1
/
2
cup (120 ml) white wine vinegar

1
/
2
cup (120 ml) lemon juice

3 tablespoons (45 ml) brandy

1 teaspoon grated orange zest

1
/
2
teaspoon orange extract

1
/
4
teaspoon liquid stevia (lemon drop)

8 scallions, sliced

6 ounces (170 g) cream cheese

Salt and ground black pepper, to taste

YIELD:
8 servings 384 calories; 24 g fat; 34 g protein; 4 g carbohydrate; trace dietary fiber per serving

In your big, heavy skillet, over medium-high heat, brown the chicken in the oil all over. Transfer to your slow cooker.

Stir together the white wine vinegar, lemon juice, brandy, orange zest, orange extract, and stevia. Pour over the chicken. Cover the pot, set the slow cooker to low, and cook for 6 hours.

When cooking time is up, transfer the chicken to a platter. Add the sliced scallions to the liquid in the pot, then add the cream cheese, cut into chunks, and stir till it's melted. Season with salt and pepper. Serve the sauce over the chicken.

Amazing, if I do say so myself. If you don't have any leftover turkey in the house, you could cut up a rotisserie chicken instead. You can also serve this over shirataki, if you like. Look for garam masala, an Indian spice blend, at a store with a good spice section.

3 tablespoons (42 g) coconut oil

2 teaspoons garam masala

1 teaspoon ground cinnamon

1 teaspoon ground turmeric

1
/
2
medium onion, chopped

2 cloves garlic, crushed

1 tablespoon (8 g) grated fresh ginger root

1 teaspoon cayenne

1 can (14 fluid ounces, or 425 ml) unsweetened coconut milk

3
/
4
cup (175 ml) chicken broth, or turkey broth, if you have it

4 cups (560 g) diced cooked turkey

Salt, to taste

YIELD:
8 servings 349 calories; 27 g fat; 23 g protein; 4 g carbohydrate; 1 g dietary fiber per serving

In your big, heavy skillet, over medium-low heat, melt the coconut oil. Add the garam masala, cinnamon, turmeric, and stir for a minute or so.

Add the onion, and sauté until it's translucent.

Now add the garlic, ginger, and cayenne. Pour in the coconut milk and chicken broth. Stir it up until you've got a creamy sauce.

Stir in the turkey, and turn the burner to low. Let the whole thing simmer for 15 minutes or so.

Season with salt to taste and serve in bowls with soup spoons.

My husband adores this! A handy recipe for the weekend after Thanksgiving. Double it and you can feed a crowd a fresh new meal with your leftovers.

1 pound (455 g) frozen broccoli, thawed

1 pound (455 g) roasted turkey, sliced

1 cup (100 g) grated Parmesan, divided

1 cup (225 g) mayonnaise

1 cup (235 ml) heavy cream

2 tablespoons (28 ml) dry vermouth

YIELD:
6 servings 614 calories; 54 g fat; 31 g protein; 5 g carbohydrate; 2 g dietary fiber per serving

Preheat oven to 350°F (180°C, or gas mark 4). Coat an 8-inch (20 cm) square baking dish with nonstick cooking spray.

Cover the bottom of the pan with the broccoli—I use “cut” broccoli, which is bigger than chopped broccoli but smaller than spears.

Cover the broccoli with slices of leftover turkey. I like to put the white meat on one side and the dark on the other, so people can choose.

In a mixing bowl, combine all but 2 tablespoons (10 g) of the Parmesan with the mayonnaise, cream, and vermouth. Pour over the turkey and broccoli. Sprinkle the remaining Parmesan on top. Bake until it's getting golden, about a half hour.

This takes about 3 minutes to throw together and will feed a crowd. Add to that the usual low cost of turkey, and the fact that it tastes great, and you've got a winner. I'd serve the
Chicken-Almond “Rice”
with this.

3 pounds (1.4 kg) boneless, skinless turkey breast (in one big hunk, not thin cutlets)

2 tablespoons (28 g) butter

1
/
4
cup (15 g) chopped fresh parsley

2 teaspoons dried tarragon

1
/
2
teaspoon salt or Vege-Sal

1
/
4
teaspoon ground black pepper

1 cup (70 g) sliced fresh mushrooms

1
/
4
cup (60 ml) dry white wine

1 teaspoon chicken bouillon concentrate

Guar or xanthan (optional)

YIELD:
8 servings 281 calories; 14 g fat; 34 g protein; 1 g carbohydrate; trace dietary fiber per serving

In your big skillet, sauté the turkey breast in the butter till it's golden all over. Transfer to the slow cooker.

Sprinkle the parsley, tarragon, salt, and pepper over the turkey breast. Dump the mushrooms on top. Mix the wine and bouillon concentrate together until the bouillon dissolves, and pour it in as well. Cover the pot, and cook on low for 7 to 8 hours.

When it's done, fish the turkey out and put it on a platter. Transfer about half of the mushrooms to your blender, and add the liquid from the pot. Blend until mushrooms are puréed. Scoop the rest of the mushrooms into the serving dish for the sauce, add the liquid, and thicken further with your guar or xanthan shaker, if needed.

Think of this as an Italian stir-fry. And with all those vegetables, who needs a side dish?

1 pound (455 g) boneless, skinless chicken breast

1
/
2
green bell pepper

1
/
2
red bell pepper

1 small onion

2 cloves garlic, crushed

2 tablespoons (28 ml) olive oil

2 tablespoons (28 ml) balsamic vinegar

1 teaspoon Italian seasoning

YIELD:
4 servings 217 calories; 10 g fat; 26 g protein; 5 g carbohydrate; 1 g dietary fiber per serving

Cut your chicken into
1
/
2
-inch (1 cm) cubes. Cut your peppers into strips— I like to cut them thinly lengthwise, then once crosswise. Cut your onion in half vertically, and slice vertically. Mince your garlic and have it standing ready, too.

Put your large, heavy skillet over medium-high heat. Add the olive oil, and let it get hot. Now throw in the chicken, peppers, and onions, and stir-fry them until all the pink is gone from the chicken, and the vegetables are starting to soften a bit.

Add the garlic, balsamic vinegar, and Italian seasoning, stir everything up. Let the whole thing cook, stirring often, until the vinegar has reduced and become a bit syrupy, then serve.

Orange, lemon, and lime plus mustard give a tangy snap to this chicken. You'll want a very low-carb side with this. Polaner Sugar Free with Fiber preserves are the lowest in carbs I've found, and very tasty, too.

1 tablespoon (15 ml) olive oil

3 pounds (1.4 kg) chicken thighs

1
/
2
cup (120 ml) chicken broth

2 tablespoons (40 g) low-sugar orange marmalade preserves

2 tablespoons (28 ml) lemon juice

2 tablespoons (28 ml) lime juice

2 teaspoons brown mustard

18 drops liquid stevia (lemon drop)

2 cloves garlic, crushed

YIELD:
5 servings 499 calories; 36 g fat; 38 g protein; 4 g carbohydrate; trace dietary fiber per serving

Coat your large, heavy skillet with nonstick cooking spray, and put it over medium-high heat. When it's hot, add the olive oil, then the chicken, skin-side down. Sauté until the chicken is lightly golden, then turn bone-side down. Brown for another 5 minutes or so.

While that's happening, stir together the chicken broth, low-sugar marmalade, lemon juice, lime juice, mustard, stevia, and garlic. When the chicken is browned, pour the broth mixture into the skillet. Partially cover the skillet with a “tilted lid”—leave a crack of about
1
/
4
inch (6 mm) to let some steam out. Turn the burner to low, and let the chicken simmer for 20 minutes.

When the time is up, uncover the chicken and remove it to a platter. Keep it in a warm place while you turn up the burner, and boil down the sauce until it's a little syrupy. Pour the sauce over the chicken, and serve.

This fruity sauce really wakes up the turkey roast!

3 pounds (1.4 kg) turkey roast

2 tablespoons (28 ml) oil—light olive oil or MCT oil

1 cup (100 g) cranberries

1
/
2
cup (80 g) chopped onion

1
/
4
cup (60 g) erythritol
*

3 tablespoons (33 g) spicy mustard

1
/
4
teaspoon red pepper flakes

1 peach, peeled and chopped

*
Alternative Sweetener

1
/
4
cup (6 g) Splenda or
1
/
4
cup (12 g) Stevia in the Raw

1
/
4
teaspoon liquid stevia

12 drops EZ-Sweetz Family Size

6 drops EZ-Sweetz Travel Size

YIELD:
8 servings 255 calories; 8 g fat; 31 g protein; 4 g carbohydrate; 1 g dietary fiber per serving

If your turkey roast is like mine (a Butterball) it will be a boneless affair of light and dark meat rolled into an oval roast, enclosed in a net sack. Leave it in the net for cooking, so it doesn't fall apart on you. Heat the oil in your big, heavy skillet, and brown the turkey roast on all sides. Transfer it to a slow cooker.