Category Archives: Poultry

Main Dish, Poultry, Recipes, Soups and Stews

Southwestern Turkey Soup

With these chilly, wet winter nights, I just love a good warming bowl of soup. Doesn’t everybody?

If you’re like me, you probably still have leftover turkey from the holidays and you’ve probably frozen it for later use. Am I right?  Well, before you tossed the carcass, I hope you boiled the bird frame to make turkey broth because it will come in handy in this recipe.  But if you didn’t, you can use chicken broth, even the already prepared kind, to replace it.

I found this simple-to-make recipe on line and adapted it just a little to suit me. It calls for 1/2 teaspoon cayenne pepper, but I also used a zesty chile spice BBQ rub powder in it to add a little more spice.  You could add finely chopped cauliflower (1 cup before chopping = 0.5 net carbs) to give a little more bulk to the soup without adding too many carbs.

Southwest Style Turkey Soup

1 1/2 cups shredded cooked Turkey or Chicken
4 cups Turkey or Chicken Broth
1 (28 ounce) can Whole Peeled Tomatoes
1 (7 ounce) can chopped Green Chile Peppers
12 oz. Pico de Gallo
1 tablespoon Lime Juice
1/2 teaspoon Cayenne Pepper
1/2 teaspoon ground Cumin
Salt and Pepper to taste
1 Avocado – peeled, pitted and diced
1/4 cup chopped Green Onions
1 cup shredded Monterrey Jack Cheese

In a large pot, add the turkey or chicken, broth, canned tomatoes, green chiles, Pico de Gallo, lime juice, cayenne pepper, cumin, pepper, and salt. Bring to a boil,then lower the heat to simmer and cook for about 30 to 40 minutes until it thickens. Stir often and use the stirring spoon to break down the whole tomatoes into smaller bits.

Peel and chop the avocado into pieces.

Use a measuring cup to scoop 1 cup into bowls, then add a tablespoon of avocado, 1 tablespoon green onions, and 1/3 cup cheese to garnish. Makes 6 servings.

Nutrition Information per serving:
Calories: 219.6 Fat: 11.1 g Net Carbs: 7.2 g Protein: 20.3 g

If you like, you could also garnish with a tablespoon of Sour Cream.

Beef, Pork, Poultry, Recipes

Cheesesteak Casserole Variant

I am all about making food that tastes good and satisfies the palate and is pretty easy to make while still staying in the low carb zone. I have a recipe for stuffed bell pepper Philly Cheesesteak made with purchased roast beef.  Easy to make, but I thought it could be simplified even more and be easier to eat . So I came up with this casserole version that is absolutely delicious. I could eat this once a week and be happy.   This is prepared in a skillet and if you have a cast iron or other oven-ready skillet, then it can go from the stovetop to the oven.  Otherwise, you can put it in a deep dish pie pan or a casserole dish.

All the flavors of the cheesesteak are in this dish, except the bread. You could make a low carb pie crust if you wish and that would add about 2 net carbs to the total count. You can also vary this by using ham or chicken in place of the roast beef and it will still be awesome. I used smoky sharp cheddar slices on top and mozzarella in the mix, but you can use whatever cheese you prefer. You can also use thinly sliced steak for an different flavor.

Cheesesteak Style Casserole

8 oz. Thinly Sliced Roast Beef, ham, or chicken
6 Slices Sharp Cheddar Cheese
1 cup Cheddar or Mozzarella Cheese, grated
2 Large Bell Peppers
1 Medium Sweet Onion – Sliced
6 oz. Mushrooms – Sliced
2 Tbs. Butter
2 Tbs. Olive Oil
1 Tbs. Garlic – Minced
Salt and Pepper – to taste

Preheat oven to 385 degrees (F.) Spray a pie pan or casserole dish with cooking spray or use a stove-to-oven skillet.

Cut bell peppers into strips or pieces. Slice onions. Cut roast beef, ham, or turkey into strips.

Add olive oil to a large skillet and heat. Add onions, peppers, and garlic. Sauté until peppers are softened. Add mushrooms and stir in then cook a few more minutes. Add salt and pepper, then add meat strips. Stir together and continue to cook another five minutes. Remove from heat and stir in the shredded cheese.

Pour the meat mixture into the casserole pan if you’re using one.  Smooth with a large spoon to evenly distribute the mixture. Top with the sharp cheddar cheese. Bake for 20 minutes or until the top is golden brown.

Makes 4 servings.

Nutrition Information per serving:
Calories: 355 Fat: 26.7 g Net Carbs: 8.5 g Protein: 20.7 g

Main Dish, Poultry, Recipes

Variation on a theme: Artichoke & Bacon Chicken Alfredo

Last week, I posted a recipe for the pizza version of Artichoke and Bacon with Chicken. But this is also a great dish when made in a skillet without the pizza crust. It’s easy to make and can be made in one pan, or one skillet and a baking pan.  This one has gone into our make frequently file.  Trust me, it’s that good. My recipe.

Artichoke, Bacon & Spinach Chicken Alfredo

2 skinless Chicken Breasts (about 12 to 16 oz)
2 slices Thick Sliced Bacon, cooked and broken into pieces.
1/2 cup Artichoke Hearts
1/4 cup fresh Spinach leaves
1/4 cup Ricotta Cheese, whole milk
1 cup Mozzarella Cheese, whole milk, shredded
1/2 cup  Vodka Pasta Sauce or other low carb Alfredo Sauce
1/4 teaspoon Seasoning Salt
1/4 teaspoon ground Black Pepper
1 tablespoon Parmesan Cheese, grated
1 tablespoon Olive Oil

Preheat oven to 365 degrees (F.).

Generously sprinkle the chicken breaks with seasoning salt and pepper. Cut the chicken breasts across the meat part way through without going all the way through to leave four pockets along the length. This is similar to Hasselback chicken.

Take one or two spinach leaves and add 1/2 tablespoon ricotta cheese in the middle, then fold and put into one of the cuts in the chicken. Repeat seven times, placing one spinach packet in each of your cuts. Divide the bacon into eight groups and stuff into each of the cuts.

The chicken before the sauce and cheese are added to the pan. You can just see the ricotta and spinach leaves peeking out from the slits.

In a skillet that can go into the oven, such as a cast iron one, add one tablespoon Olive oil and place each breast in the pan and brown slightly on the bottom, about three minutes. Distribute cut up artichoke hearts over the chicken and sprinkle with Parmesan Cheese. Spoon the Alfredo sauce over the top, spreading it smoothly over the chicken, then sprinkle the mozzarella cheese on top.

Bake for 30 to 35 minutes until the cheese is melted and lightly browned. Remove, let cool about five minutes to allow the cheese to set, then serve.

Makes 2 to 4 servings.

Nutrition Information per servings (2 servings):
Calories: 518 Fat: 30.2 g Net Carbs:5.0 g Protein: 55.3 g

Main Dish, Poultry, Recipes

Turkey Meatloaf with Cheese & Salsa is a Winner

Using ground turkey in a meatloaf brings a different flavor to the dinner table while still being an easy and filling meal.  The addition of cheese and salsa gives it a south-of-the-border flair. For the bread crumbs, I used the Magic Muffin recipe below with a low carb flour to make a muffin, cut it into three slices and toast them.  Let them dry out or put them in a low-heat oven to dry.

Turkey Meatloaf with Cheese & Salsa

2 lbs Ground Turkey
1/2 cup Heavy Cream
1/2 cup Water
1 cup low carb Bread Crumbs
1/4 cup minced Onions
2 Eggs
1 teaspoon Seasoning Salt
1/4 teaspoon Ground Pepper
2 cups Cheddar or Colby Cheese, shredded
1/2 cup Salsa

Preheat oven to 400(F.) Spray a standard loaf pan with cooking spray.

In a large bowl, add the turkey, milk, bread crumbs, eggs, salt and pepper and mix together using your hands. Add the cheese to the mixture and work it in. Put the meat into the loaf pan, distributing it evenly.

Bake for 45 minutes, then sprinkle a little more cheese and spread salsa on the top. Bake another 15 to 20 minutes until the turkey is done all the way through. It should have an internal temperature of 180 degrees (F.)

Let the loaf rest for about 10 minutes, then cut into slices and serve. Makes 8 servings.

Nutrition information per serving:
Calories: 474 Fat: 34.2 g Net Carbs: 3.6 g Protein: 37.3 g

Magic Muffin

Based on the Atkins Muffin-in-a-Minute recipe.

2 tablespoons Low Carb Flour
1 tablespoon Golden Flax Meal, ground
1 Egg
1 tablespoon Oil
1 tablespoon Parmesan Cheese
Pinch of Pepper
Pinch of Salt

In a mug or a straight-sided bowl, stir the egg, oil, cheese, salt and pepper together until it is completely blended. I use a rubber spatula with a small head for this. Stir in the flour and flax meal until it is thoroughly mixed in. Be sure to scrape the sides down.

Cook in the microwave for 1 minute. Take out, loosen the edges, and let cool for about 5 minutes to set up. Use a knife with a serrated edge to cut the muffin into three slices. Toast in a toaster or in the oven until browned.

Let dry out or put back in the oven on very low to dry it out to make bread crumbs. Put in a food processor to crumble.

Nutrition Information per recipe (included in the meatloaf recipe):
Calories: 297 Fat: 26.6 g Net Carbs: 2.4 g Protein: 12.8 g

Main Dish, Poultry, Recipes

Asparagus and Chicken Combine for a Wonderful Entrée

Recently, as we were cleaning up the covered items in our driveway, I stumbled across an old Better Homes and Gardens Cookbook called “Dieting for One” and thumbed through the recipes.  While they are designed for low calorie rather than low carbohydrate, many of them can be easily adapted, so I thought I would take a look at the possible choices.  This recipe is excellent because it doesn’t require any real modification for low carb.  It’s also quick and easy to prepare.

If asparagus isn’t available or you aren’t a fan, then you can substitute in a stalk of broccolini or three or four broccoli flowerets.

I’ve also included the very simple recipe for poached apple slices that the book suggested as a side dish.  Apples are not on the early phases of the low carb plan, but if you are on phase 3 or 4, a few slices will be fine.

Asparagus Capped Chicken Breasts

Adapted from Better Homes and Gardens  “Dieting for One” Cookbook

2 Chicken Half-breasts, skinless
8 teaspoons Water
2 tablespoon Reduced Sodium Soy Sauce
1/2 teaspoon Sugar Substitute
1/4 teaspoon Grated Ginger root or 1/4 teaspoon Ground Ginger (I used minced Ginger from a jar.)
1/2 cup Water
8 fresh or frozen Asparagus Spears
1/4 cup Cheddar Cheese or Swiss Cheese, shredded

Place each chicken breast between two sheets of plastic wrap on a cutting board and use a meat mallet or the side of a plate to pound the meat to a rectangular shape about 1/2 inch thick. Some frozen chicken breasts are already about this thickness, so you can skip this step.

In a shallow dish, combine 4 teaspoons water, soy sauce, and ginger and mix well. Put the chicken in the dish and turn it to coat both sides. Cover and chill for one hour.

Drain the chicken, reserving the marinade, and place on a sheet of aluminum foil on the unheated broiler rack. Turn oven to broil and cook the chicken for 3 minutes per side or until the chicken is tender. Brush it a couple of times on each side with the reserved soy sauce marinade.

In a small skillet, bring 1/2 cup of water to a boil, then add asparagus spears. Reduce heat, cover and cook for about 5 minutes. Drain.

Arrange the asparagus spears on top of the chicken on the broiler rack and sprinkle with the cheddar cheese. Broil for about one minute to melt the cheese.

Makes two servings.

Nutrition Information per serving:
Calories:190 Fat: 0.1 g Net Carbs: 3.2 g Protein: 0.1 g

Poached Sliced Apples

Use a firm apple, preferably a Gala, a Granny Smith, or something along that line.  The apple choices are numerous, but avoid using  softer apples, like the Red Delicious.

6 to 8 Apples Slices, about 1/3 inch thick (about 1/2 medium apple)
1/2 cup Water
1/4 teaspoon Cinnamon

In a small saucepan, heat the water to boiling, then add the apple slices and cinnamon and poach for about 3 minutes. Remove the slices and drain. Add as a garnish to the main course. Compliments many chicken, fish, or pork dishes.

Nutrition Information per serving:
Calories: 15 Fat: 0.1 g Net Carbs:3.2 g Protein: 0.1 g

Tip: This recipe would also work well with a 1/2 inch thick pork chop.