salt
2 teaspoons turmeric
1 teaspoon coriander, ground
½ teaspoon cumin
½ teaspoon cinnamon, ground
½ teaspoon cloves, ground
½ cup olive oil
1½ cups sour cream
juice of 2 lemons
Place chicken in a covered glass baking dish large enough for pieces to lie side by side.
Place next 10 ingredients in a blender and grind to a paste.
Combine paste with sour cream and lemon juice.
Dip each piece of chicken into the mixture and coat it completely. Return chicken to baking dish.
Place in refrigerator to marinate overnight.
Bake chicken covered for 45 minutes, at 350° F.
T OTAL G RAMS 34.2
G RAMS PER S ERVING 8.6
Goat Cheesy Chicken Rolls
4 servings
4 skinless, boneless chicken breasts, pounded thin
½ cup goat cheese, crumbled
½ cup fresh basil, minced
1 tablespoon sun-dried tomatoes, softened in olive oil and minced
¼ small onion, minced
½ teaspoon oregano
½ teaspoon seasoned salt
¼ cup dry white wine
Preheat oven to 350° F.
Oil a small glass baking dish.
In a small bowl combine all ingredients except chicken and wine and blend well. Spread mixture on chicken breasts and roll them. Fasten with a toothpick. Arrange in baking dish so rolled breasts do not touch each other. Pour wine over chicken rolls.
Bake for 45 minutes.
T OTAL G RAMS 15.6
G RAMS PER S ERVING 3.9
Oriental Chicken with Broccoli Rabe
4 servings
3 teaspoons olive oil
2 teaspoons sesame oil
2 teaspoons ginger, minced
2 garlic cloves, minced
4 skinless, boneless chicken breasts, cubed
4 large shiitake mushrooms, sliced thin
2 scallions, minced
8 ounces broccoli rabe, coarsely chopped
1 tablespoon Tamari soy sauce
2 tablespoons dry sherry
Heat 2 teaspoons olive oil and 2 teaspoons sesame oil in a nonstick wok or skillet. Do not allow oil to smoke. Add ginger and garlic and stir for 30 seconds. Add chicken and mushrooms and stir 3 minutes more. Remove from skillet. Stir remaining olive oil into skillet. Add scallions and broccoli rabe. Stir-fry for 1 minute. Put back chicken and mushrooms and add soy sauce and sherry.
Remove chicken and vegetables with a slotted spoon. Place on a serving plate. Boil sauce until it reduces by half. Pour over chicken and serve immediately.
T OTAL G RAMS 32.5
G RAMS PER S ERVING 8.1
Turkey Sausage Patties
8 patties
2 tablespoons garlic oil
1 small onion, chopped fine
1 clove garlic, minced
1 pound turkey, ground
3 tablespoons sour cream
10 pork rinds, crushed
½ teaspoon sage, minced
½ teaspoon seasoned salt
2 tablespoons walnut oil
Heat garlic oil in a nonstick skillet. Add onion and garlic and sauté until onions are golden.
Mix all other ingredients (except walnut oil) together in a bowl. Add onions and garlic and shape into eight balls. Flatten balls into patties. Heat walnut oil in skillet and sauté patties until brown on both sides.
T OTAL G RAMS 7.1
G RAMS PER S ERVING 0.9
Ivan’s Crisp Chicken
4 servings
1 5-pound chicken, cut in 8 pieces
4 tablespoons garlic oil
¼ cup white wine
1 medium-size red onion, sliced thin
seasoned salt to taste
¼ cup grated Jarlsberg cheese
¼ cup grated sharp Cheddar cheese
Preheat oven to 350° F.
Wash and dry chicken. Brush with garlic oil. Place in baking dish and sprinkle with wine. Cover with onions. Salt to taste and bake, covered, for ½ hour.
Uncover, sprinkle with cheeses and bake uncovered until chicken, onions, and cheeses are crisp, about 45 minutes.
T OTAL G RAMS 7.3
G RAMS PER S ERVING 1.8
Fish and Shellfish
Sun Luck Scallops
4 servings
¼ cup Tamari soy sauce
⅛ cup sake
1 pound bay scallops
2 tablespoons sesame oil
6 shiitake mushrooms, sliced thin
½ cup sour cream
Preheat oven to 350° F.
Mix soy sauce and sake together. Place scallops in a glass baking dish. Pour soy sauce mixture over scallops and place in refrigerator for ½ hour. Heat sesame oil in a skillet. Sauté mushrooms for 2 minutes. Turn off heat and allow to cool in oil. Place scallops in oven and bake for 10 minutes. Spoon sour
2 teaspoons turmeric
1 teaspoon coriander, ground
½ teaspoon cumin
½ teaspoon cinnamon, ground
½ teaspoon cloves, ground
½ cup olive oil
1½ cups sour cream
juice of 2 lemons
Place chicken in a covered glass baking dish large enough for pieces to lie side by side.
Place next 10 ingredients in a blender and grind to a paste.
Combine paste with sour cream and lemon juice.
Dip each piece of chicken into the mixture and coat it completely. Return chicken to baking dish.
Place in refrigerator to marinate overnight.
Bake chicken covered for 45 minutes, at 350° F.
T OTAL G RAMS 34.2
G RAMS PER S ERVING 8.6
Goat Cheesy Chicken Rolls
4 servings
4 skinless, boneless chicken breasts, pounded thin
½ cup goat cheese, crumbled
½ cup fresh basil, minced
1 tablespoon sun-dried tomatoes, softened in olive oil and minced
¼ small onion, minced
½ teaspoon oregano
½ teaspoon seasoned salt
¼ cup dry white wine
Preheat oven to 350° F.
Oil a small glass baking dish.
In a small bowl combine all ingredients except chicken and wine and blend well. Spread mixture on chicken breasts and roll them. Fasten with a toothpick. Arrange in baking dish so rolled breasts do not touch each other. Pour wine over chicken rolls.
Bake for 45 minutes.
T OTAL G RAMS 15.6
G RAMS PER S ERVING 3.9
Oriental Chicken with Broccoli Rabe
4 servings
3 teaspoons olive oil
2 teaspoons sesame oil
2 teaspoons ginger, minced
2 garlic cloves, minced
4 skinless, boneless chicken breasts, cubed
4 large shiitake mushrooms, sliced thin
2 scallions, minced
8 ounces broccoli rabe, coarsely chopped
1 tablespoon Tamari soy sauce
2 tablespoons dry sherry
Heat 2 teaspoons olive oil and 2 teaspoons sesame oil in a nonstick wok or skillet. Do not allow oil to smoke. Add ginger and garlic and stir for 30 seconds. Add chicken and mushrooms and stir 3 minutes more. Remove from skillet. Stir remaining olive oil into skillet. Add scallions and broccoli rabe. Stir-fry for 1 minute. Put back chicken and mushrooms and add soy sauce and sherry.
Remove chicken and vegetables with a slotted spoon. Place on a serving plate. Boil sauce until it reduces by half. Pour over chicken and serve immediately.
T OTAL G RAMS 32.5
G RAMS PER S ERVING 8.1
Turkey Sausage Patties
8 patties
2 tablespoons garlic oil
1 small onion, chopped fine
1 clove garlic, minced
1 pound turkey, ground
3 tablespoons sour cream
10 pork rinds, crushed
½ teaspoon sage, minced
½ teaspoon seasoned salt
2 tablespoons walnut oil
Heat garlic oil in a nonstick skillet. Add onion and garlic and sauté until onions are golden.
Mix all other ingredients (except walnut oil) together in a bowl. Add onions and garlic and shape into eight balls. Flatten balls into patties. Heat walnut oil in skillet and sauté patties until brown on both sides.
T OTAL G RAMS 7.1
G RAMS PER S ERVING 0.9
Ivan’s Crisp Chicken
4 servings
1 5-pound chicken, cut in 8 pieces
4 tablespoons garlic oil
¼ cup white wine
1 medium-size red onion, sliced thin
seasoned salt to taste
¼ cup grated Jarlsberg cheese
¼ cup grated sharp Cheddar cheese
Preheat oven to 350° F.
Wash and dry chicken. Brush with garlic oil. Place in baking dish and sprinkle with wine. Cover with onions. Salt to taste and bake, covered, for ½ hour.
Uncover, sprinkle with cheeses and bake uncovered until chicken, onions, and cheeses are crisp, about 45 minutes.
T OTAL G RAMS 7.3
G RAMS PER S ERVING 1.8
Fish and Shellfish
Sun Luck Scallops
4 servings
¼ cup Tamari soy sauce
⅛ cup sake
1 pound bay scallops
2 tablespoons sesame oil
6 shiitake mushrooms, sliced thin
½ cup sour cream
Preheat oven to 350° F.
Mix soy sauce and sake together. Place scallops in a glass baking dish. Pour soy sauce mixture over scallops and place in refrigerator for ½ hour. Heat sesame oil in a skillet. Sauté mushrooms for 2 minutes. Turn off heat and allow to cool in oil. Place scallops in oven and bake for 10 minutes. Spoon sour
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