Day 5-Solid Proteins
Quick & Delicious Low-Carb Poultry

Grilled Trukey Steaks | Papaya-Glazed Chicken | Mustard Baked Chicken
Pepper-Lime Chicken | Keys-Style Citrus Chicken | Apple Glazed Turkey

Page 199: Better Homes and Gardens 15 Minutes or Less Low-Carb Recipes
Grilled Turkey Steaks
with Sweet Pepper-Citrus Salsa

4 turkey breast tenderloins (about 2 pounds total)
1/3 cup olive oil
1/4 cup lemon juice
1 teaspoon finely shredded orange peel
1/4 cup orange juice
2 teaspoons bottled minced garlic (4 cloves)
1/4 teaspoon salt
1/4 teaspoon pepper
1 recipe Sweet Pepper-Citrus Salsa

Directions:
Split each turkey breast tenderloin in half horizontally. Place turkey in resealable plastic bag set in a shallow dish. For marinade, in a small bowl combine oil, lemon juice, orange peel, orange juice, garlic, salt and pepper. Pour over turkey. Seal bag; turn to coat turkey. Marinate in the refrigerator for at least 2 hours or up to 4 hours, turning bag occasionally.

Drain turkey, reserving marinade. Place turkey on the rack of an uncovered grill directly over medium coals. Grill for 12 to 15 minutes until turkey is tender and no longer pink (170F), turning once halfway through grilling and brushing with reserved marinade. Serve turkey with Sweet Pepper-Citrus Salsa.

Alternatively turkey may be cooked under a pre-heated broiler, turning once.

Sweet Pepper-Citrus Salsa: In a small bowl combine one 7-ounce jar roasted red sweet peppers, drained and chopped; 1 orange peeled, seeded and diced; 2 green onions sliced; 2 tablespoons balsamic vinegar and 1 tablespoon snipped fresh basil or 1 teaspoon dried basil, crushed. Cover and chill until ready to serve. Makes 1 1/2 cups salsa.

Serves 8. Per serving: 228 calories, 10 grams fat (1 gram saturated), 117 mg sodium 6 grams carbohydrate, 1 gram dietary fiber and 28 grams protein.

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Papaya-Glazed Chicken
page 163: Better Homes & Gardens 15 Minutes or Less Low-Carb Recipes

Ingredients:
2 1/2 - 3 pounds meaty chicken pieces (breast halves, thighs and drumsticks)
1/2 teaspoon seasoned salt
1 cup chopped peeled papaya
1 tablespoon frozen orange juice concentrate
1 tablespoon water
1/2 to 1 teaspoon curry powder

Directions:
If desired, remove skin from chicken. Place chicken in 3-quart rectangular baking dish. Sprinkle with seasoned salt. Bake in a 425F oven for 20 minutes.

Meanwhile, in a blender container or food processor bowl combine papaya, juice concentrate, the water and curry powder. Cover and blend or prcess until smooth.

Remove chicken from oven. Generously brush papaya mixture over chicken. Bake for 15 to 20 minutes more or until chicken is tender and no longer pink (170F for breasts; 180F for thighs and drumsticks), brushing occasionally with papaya mixture.

Serves 6. Per serving: 228 calories, 11 grams fat (3 saturated) 204mg sodium, 4 grams carbohydrate and 28 grams protein.

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Mustard Baked Chicken
page 165: Better Homes & Gardens 15 Minutes or Less Low-Carb Recipes

Ingredients:
2 1/2 - 3 pounds meaty chicken pieces (breast halves, thighs and drumsticks)
1/3 cup brown mustard
1 tablespoon cooking oil
1 tablespoon soy sauce
2 teasppoons heat-stable granular sugar substitute

Directions:
If desired, remove skin from chicken. Place chicken in a greased 3-quart rectangular baking dish. Bake in a 425F oven for 15 minutes.

Meanwhile, in a small bowl stir together mustard, oil, soy sauce, and sugar substitute.

Remove chicken from oven. Generously brush mustard mixture over chicken. Bake for 20 to 25 minutes more or until chick is tender and no longer pink (170F for breasts; 180F for thighs and drumsticks), brushing occasionally with mustard mixture.

Serves 6. Per serving: 259 calories, 14 grams fat (3 saturated), 409mg sodium, 4 grams carbohydrate and 29 grams protein.

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Pepper-Lime Chicken
page 165: Better Homes & Gardens 15 Minutes or Less Low-Carb Recipes

Ingredients:
2 1/2 - 3 pounds meaty chicken pieces (breast halves, thighs and drumsticks)
1 teaspoon finely shredded lime peel
1/4 cup lime juice
1 tablespoon cooking oil
1 teaspoon dried thyme or basil, crushed
1 teaspoon bottled minced garlic (2 cloves)
1/2 to 1 teaspoon black pepper
1/4 teaspoon salt

Directions:
Preheat broiler. If desired, remove skin from chicken. Place chicken, bone sides up, on the unheated rack of a broiler pan. Broil 4 to 5 inches from the heat for 20 minutes.

Meanwhile, for glaze, in a small bowl stir together lime peel, lime juice, oil, thyme, garlic, pepper and salt.

Brush chicken with glaze. Turn chicken; brush with more glaze. Broil for 5 to 15 minutes more or until chicken is tender and no longer pink (170F for breasts; 180F for thighs and drumsticks), brushing with the remaining glaze the last 5 minutes of broiling.

Serves 6. Per serving: 242 calories, 13 grams fat (3 saturated), 173mg sodium, 2 grams carbohydrate and 28 grams protein.

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Keys-Style Citrus Chicken
page 181: Better Homes & Gardens 15 Minutes or Less Low-Carb Recipes

Ingredients:
1 tablespoon butter or margarine
4 skinless, boneless chicken breast halves (about 1 1/4 pounds total)
2-3 cloves garlic, peeled and thinly sliced
1 teaspoon finely shredded lime peel
2 tablespoons lime juice
1/4 teaspoon ground ginger
1/8 teaspoon crushed red pepper
1 orange

Directions:
In a large skillet melt butter over medium-high heat. Add chicken and garlic; cook for 8 to 10 minutes or until chicken is tender and no longer pink (170F), turning chicken once and stirring garlic occasionally.

Meanwhile, in a small bowl combine lime peel, lime juice, ginger and crushed red pepper; set aside. Peel orange, reserving juice. Cut orange in half lengthwise; cut crosswise into slices. Add lime juice mixture and any reserved orange juice to chicken in skillet. Place orange slices on top of chicken. Cover and cook for 1 to 2 minutes or until heated through. Serve any reserved drippings over chicken.

Serves 4. Per serving: 199 calories, 6 grams fat (3 saturated), 99mg sodium and 29 grams protein.

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Apple Glazed Turkey
page 197: Better Homes & Gardens 15 Minutes or Less Low-Carb Recipes

Ingredients:
2 turkey breast tenderloins (about 1 pound total)
1 tablespoon lemon juice
1 tablespoon olive oil or cooking oil
2 teaspoons bottled minced garlic (4 cloves)
1/2 teaspoon seasoned salt
1/2 teaspoon dried sage, crushed
2 tablespoons apple jelly, melted

Directions:
Preheat broiler. Split each turkey tenderloin in half horizontally. Place turkey on the unheated roack of a broiler pan. In a small bowl combine lemon juice, oil, garlic, seasoned salt, and sage. Brush lemon mixture on both sides of each turkey piece.

Broil turkey 4 to 5 inches from the heat for 5 minutes. Turn turkey; broil for 2 minutes more. Brush turkey with apple jelly. Broil for 2 to 3 minutes more or until turkey is tender and no longer pink (170F).

Serves 4. Per serving: 192 calories, 5 grams fat (1 saturated), 247mg sodium, 8 grams carbohydrate and 27 grams protein.

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