6 WBMO - Chicken with Tomatoes and Spinach

From member ......

• 5 cloves garlic, sliced thin
• ½ cup nsa chicken broth
• 28 oz can nsa whole tomatoes
• 8 oz can nsa tomato sauce
• 5-6 oz baby spinach
• 8 oz grilled or cooked chicken breast- cut up into bite size pieces
• 1 handful fresh basil

Cook garlic in broth till tender in ¼ cup of broth....add more broth if evaporates

Pour in whole can of whole tomatoes- breaking up tomatoes in to smaller pieces, add small can of tomato sauce and bag of spinach.  Cook until spinach wilts.  Add chicken and simmer together for 15 minutes over low heat.  Add more broth if needed.  Should be a loose consistency.  Tear up basil and add in at the end. 

Can be eaten by itself or over rice, spaghetti squash, or barley. 

Compatible with Body Type:

Breakfast A-B-C-D-E

Morning Snack A-B-C-D-E

Lunch A-B-C-D-E

Afternoon Snack  A-B-C-D-E

Dinner A-B-C-D-E

PM Snack  A-D-E

This Recipe Contains:  Protein B, Free Veggies

6 WBMO - Chicken Vegetable Stir-Fry

From member ...... This recipe is one that even my junk-food-inhaling best friend CAN NOT RESIST! It's awesome! Plus, making your rice with tea adds a punch of flavor in every bite.

• 1 head of broccoli 
• 1 red bell pepper 
• 1 yellow bell pepper 
• 1 cup of sliced mushrooms 
• 1 cup snow peas 
• 2 skinless boneless chicken breasts 
• 1 orange or lemon-flavored tea bag

Chicken Coating:

• 1 tablespoon Chinese 5 Spice powder
• ¼ teaspoon cayenne pepper (optional) 
• ¼ teaspoon onion powder 
• 3 tablespoons Splenda 
• juice of ½ lemon

Sauce:

• 1 can Diet Rite cola 
• 1 tablespoon Chinese 5 Spice powder
• 2 teaspoons Splenda 
• dash of cayenne pepper

Cut chicken into cubes and cover with lemon juice. Mix together remaining coating ingredients and evenly coat chicken. Pour into a preheated nonstick pan, searing 2-3 minutes per side. Pour onto a plate and set off to side.

Pour the cola into the hot pan and bring to a boil. Reduce heat and bring to a slow boil till reduced to 1/3. Add remaining ingredients, whisk, and remove from heat. Steam veggies and coat with sauce. Add chicken and enjoy over rice prepared using a tea bag in the water for the first 10 minutes. 

Compatible with Body Type:
Breakfast
Morning Snack
Lunch A-B-C-D-E
Afternoon Snack
Dinner A-B-C-D-E
PM Snack

This Recipe Contains: Protein B, Veggie A, Free Veggies

6 WBMO - Chicken Scampi

From member .....

• 1 lb lean chicken tenders 
• 1 tablespoon parsley flakes 
• 1 tablespoon chopped fresh parsley 
• 1 oz dry dessert wine (BMOS Note: port or sherry might work, or check here for other information)
• 1 tablespoon lemon juice 
• ½ teaspoon dry mustard 
• 1/8 teaspoon pepper 
• 1 clove garlic, pressed

Marinate chicken in a mixture of remaining ingredients for 5 minutes. Place chicken in marinade in a broiler pan 4 inches from the heat and broil for 5 minutes. Turn chicken, broil 5 minutes more.

Serving suggestion: serve with a side dish of your favorite vegetables.

Compatible with Body Type:
Breakfast A-B-C-D-E
Morning Snack A-B-C-D-E
Lunch A-B-C-D-E
Afternoon Snack A-B-C-D-E
Dinner A-B-C-D-E
PM Snack A-D-E

This Recipe Contains: Protein B

6 WBMO - Chicken Roulades with Spinach and Mushroom

From member ......

BMOS Note: The amount of oatmeal per serving in this recipe is minimal and may be considered a freebie!

• 1 large Portobello Mushroom (can mix with crimini, chanterelle, and button) 
• 4 scallions (green onion) sliced 
• 1 10 oz package fresh spinach, cleaned and stemmed 
• 3 tablespoons oatmeal, roughly ground in blender or similar
• ½ teaspoon black pepper 
• 4 boneless, skinless chicken breasts
  
• ¾ cup nsa chicken broth

Preheat oven to 350 degrees. Remove stems from mushrooms and coarsely chop. In a large nonstick skillet, sauté mushrooms, scallions in chicken broth until mushrooms are tender. Add spinach and sauté till spinach is wilted. Remove from skillet with a slotted spoon or strain so liquid is mostly gone. Add oatmeal and toss (should be sticky.)

Remove any fat that may be on chicken and with plastic wrap pound chicken lightly till flat. (Use caution when pounding to hard and the chicken will rip and tear.) Fill chicken with stuffing mix and secure end with a toothpick. In a skillet sauté till they are brown or have a little color (use very little water or stock to cook). Remove from the skillet and place in a baking dish add remaining stock and cook till internal temp reaches 165.

Compatible with Body Type:
Breakfast A-B-C-D-E
Morning Snack A-B-C-D-E
Lunch A-B-C-D-E
Afternoon Snack A-B-C-D-E 
Dinner A-B-C-D-E
PM Snack A-D-E

This Recipe Contains: Protein B, Free Veggies



Comment from another member offers these tips:

This recipe is super YUMMY!

I did some of my own modifications. 

I bought thinly sliced chicken breasts then pounded them down into a thinner cutlet. Foster Farms has the pre-sliced breasts to make the pounding a little easier.  I also added a lot of mushrooms. ( 16 ounces )

I used about 1 cup NSA chicken broth and  about 3/4 cup of sauvignon blanc wine to saute the veggies in a medium to large skillet that has a lid. (Or you can use some foil to cover) I  also added fresh garlic, dried basil and a hint of rosemary while the veggies were sauteing. I cooked uncovered until the mushrooms were cooked, then added the spinach.

Once the Spinach was wilted, I turned the heat off the skillet and removed the filling as instructed reserving the liquid left in the skillet. (about 1 1/4  to 1 1/2 cup of reserved liquid was left) 

Before you stuff your cutlets, season them with some black pepper and garlic powder on each side. 

Once I added the oat flour, and stuffed the chicken cutlets, I turned the heat on about medium to medium high and returned the stuffed breasts to their skillet. Bast each breast with the juices, cover and cook for a few mins, then rebast about every 4-5 mins. I added a splash more of wine on each breast.

Now you want the breasts to simmer at a medium pace, you can leave a very small vent to help cook the juices down very slowly. Once the chicken reaches 165, your juices should almost be gone and you are left with a very delicious marsala like "gravy" (mostly due to the thickening aspects of the oat flour and mushrooms). Spoon this over each breast and ENJOY!!!!

Your stuffed chicken breasts should be very tender and not dry. (I hate dried chicken/turkey breast)

My recipe yielded 5 servings. (5 cutlet stuffed breasts)

*side note: I had to use 3 tooth picks on each breast to hold the filling in side. One in the middle, and one on each end. This will also help ensure your chicken turns out moist and delicious :) 

WOW THIS WAS THE BEAST RECIPE YET! My husband LOVED it.  Thanks for sharing!!!!!

6 WBMO - Chicken Fajita Bowl

From member .... I created this dish with Chipotle's Fajita Bowl in mind. My husband says it gives Chipotle's a run for their money!. It's a one-dish meal, very flavorful.

Salsa:

• 2 tomatoes, diced into small pieces 
• ¼ large onion, diced into small pieces 
• ¼ green pepper, diced into small pieces 
• 2 teaspoons vinegar 
• 1 teaspoon cilantro 
• ½ teaspoon nsa chili powder 
• ¼ teaspoon onion powder 
• ¼ teaspoon garlic powder 
• juice from ½ lime 
• dash of red pepper

Fajita Marinade:

• ¼ cup wine 
• 1/8 cup balsamic vinegar 
• juice from one lime 
• 1 teaspoon chopped cilantro 
• 1 teaspoon nsa chili powder 
• ¼ teaspoon onion powder 
• ¼ teaspoon garlic powder 
• dash red pepper 
• dash black pepper 
• 4 chicken breasts, cut in cubes 
• ½ large onion, sliced into strips 
• 1 green pepper, sliced into strips 
• 1 tomato cut into large cubes 
• squeeze ¼ lime over top

Combine first 10 ingredients for salsa and refrigerate until ready to serve.

Combine next 9 ingredients for fajita marinade. Add cubed chicken breast meat and marinate for 1-2 hours. Add chicken and marinade to hot skillet and fry until most of liquid is cooked off. Add onion and bell pepper and cook until onions become transparent. Add tomato and cook for 1-2 minutes more.

Serve with previously prepared salsa and shredded lettuce, over rice if desired. 

Compatible with Body Type:
Breakfast A-B-C-D-E
Morning Snack A-B-C-D-E
Lunch A-B-C-D-E
Afternoon Snack A-B-C-D-E 
Dinner A-B-C-D-E
PM Snack A-D-E

This Recipe Contains: Protein B, Free Veggies

6 WBMO - Chicken Enchilada Burrito

From member .....  My entire family loves these...even the little ones 

I added nsa chicken stock tonight to my leftover chicken and sauce mix and it made perfect chicken tortilla soup! Topped with a little chopped cilantro--YUM!

• 3-4 lbs boneless, skinless chicken breasts (about 6 large breasts)
• water
• Enchilada Seasoning Mix (see below)
• Enchilada Sauce (see below)
• 'Tortilla' (see below)

In a large Dutch oven over medium heat, add enough water to just cover bottom of pan. Add chicken and sprinkle Enchilada Seasoning Mix on each side.  Cook until chicken is done, flipping and continually adding just enough water so that the chicken doesn't stick.  Remove chicken, allow to cool enough to handle and shred.  Add back to pot along with Enchilada Sauce and heat through.  Weigh out 2 oz chicken mixture, add to “tortilla” and enjoy! 

To make a smaller amount of chicken, use the same technique jut less seasoning and sauce.

Note:  For the soup option mentioned above, I measured out a 2 oz portion of chicken (after it was mixed with the enchilada sauce) and added it to one cup of nsa chicken stock and heated through in the microwave. I topped it off with a little chopped cilantro (about 1-2 teaspoons) and it was fantastic!

Seasoning Mix

• ¼ teaspoon garlic powder
• ½ teaspoon onion powder
• ½ teaspoon ground cumin
• 1 teaspoon paprika
• 2 teaspoons nsa chili powder
• 1 teaspoon Splenda
• 1 teaspoon granulated nsa chicken bouillon**

Mix all together and use as needed. 

** ingredient is not recommended for use during the reduction phase of program.  To read why this ingredient really isn’t recommended, please see the note on bouillon in the ingredient link.  For those wishing to delete the bouillon, though results may be slightly different, try subbing nsa chicken broth for the water used when cooking the chicken.

 

Enchilada Sauce

• 2 (8 oz) cans nsa tomato sauce
• 1 (4 oz) can diced green chilies (1 small roasted, peeled and chopped poblano pepper can substitute if you can't find nsa green chilies
• ½ cup onion, chopped
• 2 teaspoon nsa chili powder
• 1 teaspoon ground cumin
• ¼ teaspoon ground Mexican oregano
• 1 clove garlic, minced

Combine all ingredients and puree.  Place in a saucepan and heat over medium heat until warm, about 5 minutes.  Use as desired for enchiladas.

Mock Tortilla (this recipe makes one “tortilla”)

 Note:  Since Mother Nature doesn’t make all potatoes of equal size, you’ll probably want to measure each mashed potato in a cup to make sure you have a ½ cup portion.  Obviously, those allowed more than ½ cup carb will want to make a second “tortilla.”

• 1 small red potato

For one 'tortilla' I cut up a small red potato, leaving on the skins and boil it until cooked. Drain the water and mash up the potato with a fork. Measure out your serving size for your body type.  Tear a piece of Reynolds Release foil double the size of your tortilla. My one small potato made a perfect 8-inch tortilla. Place potatoes on one side of your foil and fold foil over it to cover so you're rolling it out in between the foil. Take a rolling pin and roll it out into regular tortilla thickness--quite thin. Peel back the foil that you had folded over the potatoes to reveal the tortilla on one side of your foil rectangle. Place in 400 degree oven for 4-6 minutes until it looks crusty and dried out on top. Remove from oven and fold foil back over the tortilla. Flip it over and carefully peel back nonstick foil on 'uncooked' side. Stick back in the oven for 4-6 minutes. Remove from oven and fill with enchilada mix down the center while it's still warm and pliable. Fold over each side and flip to seam side down. When it cools a bit it will remain in that shape and is quite easy to pick up and eat.

Compatible with Body Type:

Breakfast A-C-D-E

Morning Snack C-E

Lunch A-B-C-D-E

Afternoon Snack  B-C-D

Dinner A-B-C-D-E

PM Snack  

This Recipe Contains:  Protein B, Carb A

6 WBMO - Chicken Curry

From member ...... I used to love curries with the traditional yogurt, but this is a good substitute. This is great with rice. You can add an apple for a bit of a sweet taste, but don't forget to add it to your count. 

• 2 onions, chopped 
• 2 cloves garlic, crushed 
• 16 oz diced skinless chicken breast 
• 3 tablespoons curry powder 
• 1 cup water 
• 1 tablespoon nsa tomato paste

Sauté onions and garlic in water until soft. Add chicken and curry powder with a little water to make a thick paste. Cook for 5 minutes. Stir in tomato paste and water. Cover and simmer for 40 minutes 

Compatible with Body Type:
Breakfast A-B-C-D-E
Morning Snack A-B-C-D-E
Lunch A-B-C-D-E
Afternoon Snack A-B-C-D-E
Dinner A-B-C-D-E
PM Snack A-D-E

This Recipe Contains: Protein B

6 WBMO - Chicken Breast Surprise

From member ......

• 4 skinless, boneless chicken breasts
• 1 medium onion sliced
• 1 cup mushrooms (I use baby portobella, but whatever you have on hand)
• 1 red pepper, sliced (yellow and green peppers work also)
• 1 cup on plan ketchup (see Condiment Recipe Forum)
• 1 cup sodium free diet cola

Place cleaned chicken with veggies in skillet. Mix ketchup sauce with diet cola pour on top of chicken. Cover and cook on stovetop until sauce cooks down and becomes the consistency of barbecue sauce, approximately 30 minutes . This is great with turkey breast as well.

Compatible with Body Type:
Breakfast A-B-C-D-E
Morning Snack A-B-C-D-E
Lunch A-B-C-D-E
Afternoon Snack A-B-C-D-E
Dinner A-B-C-D-E
PM Snack A-D-E

This Recipe Contains: Protein B, Free Veggies

6 WBMO - Chicken and Yam Bake

From member ..... Make up a big batch and freeze some. This tastes even better the next day Enjoy.

BMOS Note: The quantity of both juice and pineapple in each portion of this dish is negligible and need not be counted. You may consider both as freebies!

• 1 lb boneless, skinless chicken breast 
• 1 to 2 large orange colored yams 
• 4 rings fresh or 8 oz can sliced pineapple in its own juices 
• ¼ cup unsweetened pineapple juice 
• garlic powder to taste 
• Mrs. Dash original seasoning 
• ¼ teaspoon cinnamon, or to taste 
• dash of nutmeg 
• 1 to 2 packs of Splenda

Bake yams at 350° for approximately 1 hour, or until soft, set aside. Season chicken breasts with Mrs. Dash and garlic powder. Poach in a small, heavy Dutch oven with lid until juices run clear, adding water or pineapple juice if needed. Meanwhile, peel and mash yams adding cinnamon, nutmeg and Splenda; mix well.

Spread half of yam mixture on bottom of Dutch oven. Arrange chicken breasts on top. Spread remaining yams on top of breasts. Top each breast with a pineapple ring. Pour a little pineapple juice or water over top of the pineapple rings. Cover and bake at 350° for approximately 40 minutes to 1 hour, or until hot and bubbly. 

Compatible with Body Type:
Breakfast A-C-D-E
Morning Snack C-E
Lunch A-B-C-D-E
Afternoon Snack B-C-D 
Dinner A-B-C-D-E
PM Snack

This Recipe Contains: Protein B, Carb A

6 WBMO - Balsamic Garlic Chicken

From member ..... Extremely yummy and EASY!

BMOS Note: Though the original recipe submitted in 2003 called for the use of cornstarch as a thickener, I've substituted arrowroot to make the dish more plan-friendly.

• 8 boneless, skinless chicken breasts 
• 8 cloves garlic, minced 
• 1 cup nsa chicken broth 
• 1/3 cup balsamic vinegar 
• 1 tablespoon arrowroot
• 1 tablespoon water

Lightly spray a non-stick skillet with Pam** . Cook breasts for 3 minutes on one side; add garlic. Turn chicken and continue cooking for another 2-3 minutes. Add stock, vinegar, and a little pepper. Reduce heat to medium-low; cover and cook for 10 minutes or until chicken is tender. Remove chicken to a platter. In a small bowl, combine arrowroot and water, stir until smooth. Add to skillet and cook a minute or so until thick and smooth. Pour sauce over chicken.

** ingredient is not recommended for use during the reduction phase of program.  See "General Food and Cooking" FAQ for more detail.

Compatible with Body Type:
Breakfast A-B-C-D-E
Morning Snack A-B-C-D-E
Lunch A-B-C-D-E
Afternoon Snack A-B-C-D-E
Dinner A-B-C-D-E
PM Snack A-D-E

This Recipe Contains: Protein B, Free Veggies

6 WBMO - Apple Curry Chicken

From member .......  I found a recipe in an old cookbook of mine (“Fix it Quick Favorite Brand Name Weeknight Meals”) and decided to try it.  My husband really liked it.  

BMOS Note:  The Amount of apple per serving is minimal and need not be counted.  Consider it a freebie!

• 4 boneless chicken breasts
• 1½ teaspoon nsa curry powder, divided
• ¼ teaspoon Mrs. Dash
• 1 tablespoon or more nsa chicken broth as needed to prevent sticking
• 1 large Golden Delicious apple, peeled, chopped (I used 1 or 2 small Galas)
• 1/3 cup chopped onion

With meat mallet or similar utensil, pound chicken to ¼ inch thickness; sprinkle or rub chicken with half of curry powder and Mrs. Dash.  In heated nonstick skillet with broth, add chicken and cook, turning, 8-10 minutes or until chicken is brown and tender (cooking time depends upon level of burner).  Remove chicken to platter, keep warm. To same skillet, add apples and onions (may need to add little more broth); sprinkle with remaining curry powder and cook, stirring 2-3 minutes or until apple and onion are almost tender.  Spoon over chicken.  Serve with rice, if desired.

(Rice Not Included) Compatible with Body Type:

Breakfast A-B-C-D-E

Morning Snack A-B-C-D-E

Lunch A-B-C-D-E

Afternoon Snack  A-B-C-D-E

Dinner A-B-C-D-E

PM Snack  A-D-E

  

(Rice Not Included) This Recipe Contains:  Protein B, Free Veggie

6 WBMO -7-Up Chicken oops Flavored Seltzer Chicken

7-Up Chicken   Flavored Seltzer Chicken
__________________________________________________________________________

From member ..... This chicken comes out very, very moist and tasty. Instead of 7-Up, you could use a flavored no-sodium water or sparkling water. I've tried it with orange and it was really good.

Note:  Now, how did we let that slip by?  Apparently, due to sodium content, Diet Seven Up isn't a plan friendly option-- but perhaps you may wish to try one the other options suggested in the above note by pandoRRa. 

• 1½ lb boneless, skinless chicken breasts 
• 1 onion, sliced 
• 1 bell pepper, sliced 
• ½ cup steamed mushrooms 
• 2 cloves garlic, minced 
• 12 oz can Diet 7-Up**

Arrange chicken in a 3 quart casserole and top with remaining ingredients. Cover and bake at 350° for 35-45 minutes, or until chicken is tender. Uncover and bake 10 minutes more

** ingredient is not recommended for use during the reduction phase of program.  See "General Food and Cooking" FAQ for more detail.

Compatible with Body Type:
Breakfast A-B-C-D-E
Morning Snack A-B-C-D-E
Lunch A-B-C-D-E
Afternoon Snack A-B-C-D-E 
Dinner A-B-C-D-E
PM Snack A-D-E

This Recipe Contains: Protein B, Free Veggies

Meatball Parmigiana Salad, It's What's For Dinner.

Today I didn't walk. It was colder in here then  it was outside.... I missed a beautiful day. Tomorrow I will be going to the feed store... Thats prob. a 2- 2.5 mile walk round trip. That will make up for what I missed today.  Then I got a txt from my baby in Tampa. Someone cut open her patio ( enclosed)
and stole her BF's bike she just spent 150.00 on for Xmas for him.... Its stuff like that that makes me HATE PPL!!

 I made Turkey Meatballs Parmigiana Salad, and Lemon lime soda.  It's Not 6 week approved but it's Keto Approved. This will be my dinner for the next 4 days or so.
I need my cheese every so often. I made enough for 2 pans. I also made the Lemon lime soda instead of drinking the aspartame laden crap from the market.

Sorry about the Pics. My fones camera doesn't always take the best pics, I am still trying to figure it out. Sometimes too much technology is overwhelming.

Anyhoo, I normally make my meatballs with beef , but to healthify it I used turkey instead. And 1 secret Ingredient.

That Ingredient  is MY Sauce.

I learned to make sauce as  a little girl. On saturday night in the kitchen with my mother. She would take canned tomatoes and strain and mash them over a mesh strainer until there was just the loose pulp and seeds left and then she would DISCARD IT!!!  HORRORS! Needless to say her sauce  was thin and always greasy.

This was the foundation to my own sauce. I make it with crushed tomatoes ( canned) , spices, and I add parmesan cheese to the sauce.  I make it and let it sit over night on the stove top to marry. Then I put it in bowls and freeze it. When ever I want to make meatballs I take a bowl out and defrost it.

The Soda is 1 lemon and 1 lime squeezed into  a cup with 1 packet Stevia and 1 packet sweet n low with some lemon and lime seltzer and Ice.... Yumm-O

While I get ready for the New TGIT Kick off, ( I don't watch scandal but I do watch Greys, and Murder ,)  here is the Recipe:


1 lb ground Turkey
2 eggs
ground pork rinds equivalent to about 1/2 cup. ( I put them in a large zip lock and step on them to pulverize) I don't have a food processor, and my bullet doesn't grind them down enough for me.
1 lb Mozzarella cheese
a shake or two of grated Parmesan Cheese
Salt and pepper
Onion and Garlic Powder. I just give it a good shaking ( I love Onion and garlic so I am heavy handed)
Tomato sauce

Mix the turkey, eggs, sauce, parmesan, pork rinds and 1/4 of the mozzarella, and spices.

Spray the pan with some cooking spray, then cover with a small layer of tomato sauce
I use my cookie scoop to measure out the meatballs.
Spoon some sauce over the meatballs and finish off with the rest of the mozzarella.
Cover with foil and bake at 350 for one hour.
After they are cooled you can put them in the fridge and eat right out of the pan. Reheat in microwave.

I cut up some Romaine in a bowl and put 4-5 meatballs on top and eat it that way.

Enjoy