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Phase 1 Main Dish Recipes




Most of the grilled chicken recipes here can be cooked on a George Foreman grill as well as on an outside grill, or can be broiled. In some of these recipes, you can also substitute turkey breast cutlets or fillets or tenderloins for the chicken.


Remember, always wash your hands after handling raw chicken, and clean cutting boards with soap and hot water.

Easy Grilled Chicken for Two

From www.allrecipes.com


2 small skinless, boneless chicken breast halves

1/2 cup fat free (or low fat) Italian-style dressing (low sugar or no-sugar type)

1 green bell pepper

1 red bell pepper

1 zucchini


Place washed chicken breasts in large sealable bag. Add 1/4 cup of the Italian dressing and close. Let marinate for 5 to 10 minutes.


Cut up peppers into big chunks, and zucchini into big slices. Put into another sealable bag. Coat with remaining 1/4 cup Italian dressing. Grill chicken and veggies over medium heat.


Note: Can also add some sliced onions with the zucchini and peppers. Good served with black beans.

Easy Baked or Grilled Chicken


Chicken breast halves (one per person)

McCormick’s Montreal Chicken Seasoning

Olive oil


Rinse chicken and dry with paper towel. Rub some olive oil on each piece. Sprinkle with the seasoning. Cook on George Foreman grill or bake in the oven (or grill on outdoor grill).

Easy Baked Chicken for Two

I've found this recipe on several Web sites.


2 small to medium chicken breasts

1/2 cup bottled Italian dressing (low sugar or sugar free)


Marinate chicken in dressing for several hours or all day in covered casserole. Bake for one hour (in the covered casserole) at 350 degrees. No additional seasonings are necessary. Very tender and juicy.


Note: Make more and use leftovers for salads.

Simple Barbecued Chicken

As many servings as you want to make. Use leftovers on a salad for lunch.


Chicken breasts or chicken tenders (4 to 6 ounces per person)

Wicker’s Original Marinade & Baste (bbq sauce) (enough to cover the chicken)*


Simmer the chicken in the barbecue sauce until done, adding more sauce if needed in order to prevent drying out.


Good served with coleslaw or salad, a cooked vegetable, and canned (and drained)  white beans. For added flavor, mix a bit of Wicker’s sauce in the beans before warming.


*If you can't find Wicker's in your local supermarket, you can order it from www.wickersbbq.com or make the copy cat recipe on the Marinades, Mixes, Sauces, and Seasonings page.

Baked Lemon Pepper Chicken (quick and easy)

Three servings.


3 skinless, boneless chicken breast halves

1/2 teaspoon lemon pepper

1 dash of garlic powder

1/2 teaspoon onion powder

Preheat oven to 350 degrees. Place chicken in a lightly greased baking dish. Season with lemon pepper, garlic powder, and onion powder to taste. Bake in preheated oven for 15 minutes.


Turn over chicken pieces and add more seasoning to taste. Bake for an additional 15 minutes, or until chicken is cooked through and juices run clear.

Baked Chicken Dijon (quick and easy)

Four servings. From Lady’s Home Journal.


4 tablespoons Dijon mustard

2 tablespoons oil

1 teaspoon garlic powder

1/2 teaspoon Italian seasoning

4 boneless, skinless chicken breast halves


Mix first 4 ingredients in large bowl. Add chicken and toss to coat well. If time, marinate for about an hour.


Bake at 375 degrees F. for 20 to 30 minutes, or until done. Will take longer for thicker breast portions.


Note: If you don’t have Italian seasoning, use 1/2 tsp. oregano and 1/2 tsp. tarragon. Or just use tarragon only.

Zucchini Garlic Chicken Skillet

Two servings. From www.recipezaar.com. A quick and easy dish.


2 boneless skinless chicken breast halves

1 or 2 medium onions, peeled and thinly sliced

2 (or more) cloves garlic, peeled and lightly crushed (or 1 teaspoon from jar)

2 medium zucchini, cut into 1/2-inch slices

1 tablespoon olive oil

1 14.5-ounce can diced tomatoes (do not drain)

1/2 teaspoon salt

1/4 teaspoon pepper


Brown chicken in half of the olive oil. Remove chicken from pan. Add remaining oil, onions, and garlic to pan; stir-fry a few minutes until onions are translucent.


Return chicken to pan, along with the tomatoes, salt, and pepper. Cover and simmer for 15 to 20 minutes, until the chicken is cooked through. Add zucchini during the last few minutes of cooking so it doesn’t get too mushy.

Caribbean Lime Chicken

Four servings. From the National Onion Association at http://www.onions-usa.org.


4 tablespoons fresh lime juice, divided

2 teaspoons minced garlic (from jar is okay)

1/2 teaspoon salt

1/2 teaspoon thyme

1/2 teaspoon red pepper flakes

1/2 teaspoon black pepper

4 skinless, boneless breasts

2 tablespoons vegetable oil

4 large onions (about 9 to 11 ounces each), cut into narrow wedges

2 medium tomatoes, seeded and diced

1/2 teaspoon curry powder

Lime and orange wedges, fresh chives (optional)


Mix 3 tablespoons lime juice, garlic, salt, thyme, pepper flakes, and black pepper in dish. Add chicken and mix well. Heat oil until hot in large skillet. Place chicken in skillet in single layer and cook over medium heat until browned, about 5 minutes. Turn chicken over and brown other side, about 5 minutes. Add onion to pan and cook, stirring often, about 8 minutes or until chicken and onions are cooked through. Add tomatoes and curry powder to pan. Cook 2 minutes. Stir in remaining lime juice.


Garnish with citrus wedges and fresh chives, if desired.


In Phase 2, serve with brown rice or converted brown rice (1/2 cup serving size), if desired.

Acapulco Chicken

Two servings. From www.allrecipes.com. A spicy stir fry blending chicken breast, tomato, onion, bell pepper, jalapenos and hot pepper sauce. Prep Time: 10 Minutes. Cook Time: 15 Minutes. Ready In: 25 Minutes.


2 skinless, boneless chicken breast halves, cut into bite-size pieces

1 tablespoon chili powder, divided

salt and pepper to taste

1 tablespoon olive oil

1 cup chopped green bell pepper

1/2 cup chopped onion

2 jalapeno peppers, seeded and minced

1 large tomato, cut into chunks

10 drops hot pepper sauce


Season chicken with 1/2 tablespoon chile powder, salt and pepper. Heat oil in a large skillet over medium high heat and saute seasoned chicken for 3 to 4 minutes, or until no longer pink. Remove from skillet with a slotted spoon and keep warm.


In same skillet, stir fry bell pepper and onion until soft. Add jalapeno peppers, tomatoes, remaining 1/2 tablespoon chili powder and hot pepper sauce. Cook, stirring, for an additional 3 to 5 minutes; add chicken and stir fry for 2 minutes more. 

Grilled Lemon Chicken Breasts

Four servings. From allrecipes.com: Easy and versatile, and can be tried on several different meats. Try it with cilantro or oregano instead of parsley. Save leftovers for salad the next day. Prep time approx. 15 minutes. Cook time: approx. 30 minutes.


4 skinless, boneless chicken breast halves

1/2 cup lemon juice

1/2 teaspoon onion powder

Ground black pepper to taste

Seasoning salt to taste
2 teaspoons dried parsley


Preheat an outdoor grill for medium-high heat, and lightly oil grate.


Dip chicken in lemon juice, and sprinkle with the onion powder, ground black pepper, seasoning salt and parsley. Discard any remaining lemon juice.


Cook on the prepared grill 10 to 15 minutes per side, or until no longer pink and juices run clear.

Easy Salsa Baked Chicken


Per person:


1 medium-sized chicken breast

1 teaspoon taco seasoning mix (with no added sugars)

1/4 cup salsa (mild, medium, or hot—to your taste)

1/4 cup shredded low-fat cheddar cheese (don’t use nonfat, it doesn’t melt good)


Preheat oven to 375 degrees.


Place chicken breasts in a lightly greased or sprayed appropriate sized baking dish (you can line the pan with foil for easy cleanup). Sprinkle about 1/2 teaspoon taco seasoning on each side of each chicken breast. Spoon about 1/4 cup salsa evenly over each chicken breast.


Bake for 25 to 35 minutes, or until chicken is tender and juicy and its juices run clear. If using large-sized chicken breasts, you might need to bake longer.


Sprinkle evenly with cheese and bake for an additional 3 to 5 minutes, or until cheese is melted and bubbly.


Can top with a dollop of sour cream, if desired.


Note: If you don’t want to use taco seasoning from a packet, click here for recipes for making your own: Marinades, Mixes, Sauces, and Seasonings

Easy Italian Baked Chicken


Per person:


1 medium-sized chicken breast

Garlic salt and Italian seasoning to taste

1/4 cup pasta sauce (with no added sugars)

1/4 cup shredded mozzarella cheese


Preheat oven to 375 degrees.


Place chicken breasts in a lightly greased or sprayed appropriate sized baking dish. Sprinkle garlic salt and a bit of Italian seasoning on both sides of chicken breasts. Spoon the pasta sauce evenly over all.


Bake 30 to 45 minutes, or until chicken is tender and juicy and its juices run clear.


Sprinkle evenly with cheese and bake for an additional 3 to 5 minutes, or until cheese is melted and bubbly.

Easy Lime-Garlic Ginger Chicken

Two servings. A brief marinade in garlic, ginger, and lime juice leads to an intensely flavored chicken you can grill or broil.


2 skinless, boneless chicken breast halves
1 1/2 teaspoons crushed garlic from jar
1 teaspoon ground ginger
1 tablespoon olive oil
1 to 2 tablespoons fresh lime juice

     (to taste according to degree of tartness you like)

     (bottled lime juice can also be used, shake bottle before using)


Pound the chicken to 1/2 inch thickness. In a large resealable plastic bag,* combine the garlic, ginger, oil, and lime juice. Seal bag and shake until blended. Open bag and add chicken. Seal bag and marinate in refrigerator for no more than 20 minutes.


Remove chicken from bag and grill or broil, basting with marinade, until cooked through and juices run clear. Dispose of any remaining marinade.


*Note: You can use a plastic container with a lid instead of the bag.

Lemon-Ginger Chicken Breast

Four servings. From www.allrecipes.com. Ginger and lemon add sparks to everyday chicken breast in an easy marinade.


1 tablespoon fresh lemon juice

1 1/2 teaspoons grated fresh ginger

1/2 teaspoon freshly ground black pepper

2 cloves garlic

4 boneless, skinless chicken breast halves


In a small bowl, combine the lemon juice, ginger, pepper, and garlic. Place the chicken breasts in a single layer in a large pan. Pour the ginger mixture over the breasts, turning once to coat both sides. Cover, and refrigerate from 30 minutes to 2 hours.


Spray a large nonstick skillet with cooking spray. Heat the skillet on medium-high until hot. Add the chicken. Cook, turning once, cooking until tender (about 8 minutes, depending on size of chicken breasts).

Chicken with Red Peppers in Tomato Juice

Two servings. Low fat, low calorie. Can also use turkey breast cutlets or fillets.


2 small to medium chicken breasts

1 red bell pepper, coarsely chopped (about 1 cup or 4 to 5 oz)*

1 small onion (about 2 ounces), 1/2 cup chopped or 2 oz sliced

1/2 cup tomato juice

1 tablespoon cooking sherry

1 tablespoon soy sauce

1/2 teaspoon red pepper flakes (crushed red pepper)

1/4 teaspoon ground ginger


Brown chicken in cooking spray (or some olive oil if preferred) in a nonstick skillet (about 10 minutes). Remove chicken, add other ingredients, and stir to mix; then add chicken back to pan. Cover and cook five minutes, then uncover and cook another five minutes or longer, until chicken is done. Makes a tasty sauce.


*Note: Can substitute a 5-ounce jar of roasted red peppers (not oil-packed).

Stir-Fried Ginger Chicken

Two servings. From Sugar Busters Quick & Easy Cookbook. Uses precooked chicken.


2 tablespoons olive or canola oil

1 medium yellow onion, sliced

1 teaspoon garlic salt

1 medium red bell pepper, cored, seeded, and cut into thin strips

1 tablespoon coarsely grated fresh ginger (can use 1 teaspoon ground ginger)

2 cups cooked, shredded chicken breast (the equivalent of 2 large chicken breasts)

1 medium tomato (about 6 oz.) cut into thin wedges

2 tablespoons balsamic vinegar


Preheat a nonstick stir-fry pan or a large nonstick skillet over high heat. Add the oil, onion, and garlic salt, and stir-fry until the onion turns translucent, about 1 1/2 minutes.


Add the bell pepper and ginger and stir-fry for 1 minute. Add the chicken and tomato and stir-fry for about 2 minutes more, until the vegetables are soft. Stir in the vinegar, stir-fry for 30 seconds more, and serve.


Good served with steamed broccoli with garlic butter.

Chicken with Vegetables

One serving. Veggie amounts as desired. Increase recipe amounts for additional servings.


1 boneless, skinless chicken breast half (4 to 5 ounces)

Julienne zucchini

Julienne yellow squash

Julienne red peppers

Julienne onions

Olive oil

Seasonings: chili powder, cumin, garlic powder, onion powder, salt, and pepper to taste.


Sauté vegetables in olive oil. Remove from pan and keep warm.


Mix together the seasonings and lightly dredge the chicken in the seasoning mixture. Sauté chicken in heated olive oil.


When done, remove from pan and arrange with julienne vegetables.

Squash and Chicken Medley

Four servings.


2 tablespoons canola or olive oil

1 pound boneless, skinless chicken breasts

1 medium yellow squash, sliced

2 small zucchini, sliced

1 medium onion, sliced into rings

1 small tomato, chopped

1/2 teaspoon salt

1/4 teaspoon basil

1/8 teaspoon marjoram

1/8 teaspoon chives

1/8 teaspoon black pepper

1/8 teaspoon paprika


Sauté chicken in oil 10 minutes, till brown. Remove and keep warm.


Add vegetables (except tomatoes) to skillet. Stir-fry 5 minutes till tender. Return chicken to skillet with vegetables. Add tomato and seasonings. Cover; cook about 20 minutes or till chicken is done. Sprinkle with paprika.

Zesty Chicken with Black Beans

Four servings.


2 teaspoons cumin

1/2 teaspoon oregano

3/4 teaspoon salt (divided 1/2 and 1/4)

1/4 teaspoon pepper

1 tablespoon cooking oil (preferably olive or canola)

4 boneless, skinless, chicken breast halves

1 large green bell pepper, diced

1 onion, chopped

1 can (14 oz.) diced tomatoes with jalapeños (such as Rotel)

1 can (15 oz.) black beans, rinsed and drained


Preheat oven to 400°F. Combine cumin, oregano, 1/2 tsp. salt, and pepper in cup. Rinse chicken; pat dry with paper towels. Rub spices onto chicken.


Heat oil in a large ovenproof skillet with tight-fitting lid (iron skillet works good). Add chicken and cook over high heat 3 minutes per side or until browned. Remove chicken from skillet and set aside.


Remove all but 1 teaspoon drippings from skillet; add bell pepper and onion. Cook over medium-high heat until vegetables are golden, 4 minutes. Add diced tomatoes, beans, and remaining 1/4 tsp. salt; bring to a boil.


Return chicken to skillet; transfer skillet to oven, cover and bake 20 minutes or until juices run clear when thickest part of chicken is pierced or temperature on instant-read thermometer reaches 180°F.

Broiled Sesame Chicken (on skewers)

Two servings.


1/4 cup defatted low-sodium chicken broth

2 tablespoons minced fresh parsley

2 tablespoons finely chopped green onions

1 tablespoon reduced-sodium soy sauce

2 teaspoons Oriental sesame oil

1 teaspoon fresh grated ginger root

12 ounces of boneless chicken breasts, cut into 1/2-inch strips

1 tablespoon sesame seeds


If using bamboo skewers, place them in a shallow dish or pan and cover with water to soak so they won't burn under the broiler.


In a medium bowl stir the broth, parsley, onions, soy sauce, oil and ginger together. Add the chicken and toss to coat, cover and marinate at least 30 minutes, the longer the better.


Remove chicken from marinade and loosely thread the chicken onto the skewers like an accordion. Sprinkle with sesame seeds and broil about 4" from heat about 3 to 5 minutes on each side until done.

Chili-Lime Chicken Kabobs (on skewers)

Four servings. From www.allrecipes.com. Prep time approx. 15 minutes; marinating time approx. 4 hours; cook time approx. 15 minutes.


3 tablespoons olive oil

1 1/2 tablespoons red wine vinegar

1 lime, juiced

1 teaspoon chili powder

1/2 teaspoon onion powder

1/2 teaspoon garlic powder

1/2 teaspoon paprika

1 pinch cayenne pepper, or to taste

salt to taste

freshly ground black pepper to taste

1 pound skinless, boneless chicken breast halves - cut into 1 1/2 inch pieces


In a large bowl combine the olive oil, vinegar, lime juice. Measure in the chili powder, paprika, onion powder, garlic powder, cayenne, salt and pepper. Whisk until the oil and vinegar are emulsified.


Add chicken cubes to the bowl. Cover and place in refrigerator for a few hours.


Thread chicken on to skewers. Grill the chicken over medium high heat for about 10 minutes or until the juices run clear.


Note from allrecipes.com: Can use chicken tenders instead of cubed chicken, but don’t marinate for more than a few hours or the tenders will become mushy and mealy.

Chicken Strip Grill (on skewers or cook whole)

Four servings. From SBD forum. Can also use this same marinade to do chicken breast halves on the grill.

4 boneless, skinless chicken breast halves

3/4 cup Newman’s Own olive oil & vinegar dressing
Garlic powder
Pam Spray
Skewers for grilling if doing strips

     (If skewers are wooden, soak in water for 30 minutes before using.)

If using skewers, cut each breast into 4 strips. Lay each strip into a dish for marinating and pour in the dressing. Sprinkle chicken with garlic powder, paprika, and salt to taste. Add to dressing and marinate for several hours or overnight, turning occasionally.


When ready to cook, remove chicken from marinade, letting excess liquid drip off. Reserve marinade for basting. Thread onto metal or thin wood skewers. Spray Pam on grill and cook chicken on medium-high, turning and basting until golden brown.

Grilled Lemon-Dijon Chicken

Four servings. From www.vikingrane.com, Quick Cooking with Karin. From Karin: This recipe takes chicken on the grill to new heights. The marinade is made with ingredients most of us keep on hand, including Dijon mustard, garlic, olive oil, and lemon juice. Fresh shallots and a dried herb blend make it come alive.


1/4 cup chopped fresh parsley
3 cloves garlic, peeled and halved
1 large shallot, peeled and quartered
1 teaspoon dried herbs de Provence or Italian seasoning
1/2 dried rosemary (or 1 tablespoon fresh chopped)
3 tablespoons Dijon mustard
Juice of 1 lemon
6 tablespoons olive oil
Salt and pepper to taste
4 boneless, skinless chicken breast halves

In a food processor or blender, combine the parsley, garlic, shallots, dried herb blend, rosemary, mustard, and lemon juice. Process until the ingredients are finely chopped. Drizzle in the olive oil and run until the mixture is fluid. Add salt and pepper to taste.


Wash chicken and pat dry with paper towels. Place chicken in a zip-top plastic bag and spoon marinade over the chicken. Seal the bag and refrigerate for several hours or overnight.


Preheat range top grill or outdoor grill on high for 5 minutes. Place chicken on grill and decrease heat to medium. Grill the chicken for 7 minutes per side, until juices are clear and internal temperature is 170 degrees.

Baked Cajun Chicken

Four servings. From Better Homes and Garden Diabetic Cookbook.


1 1/2 to 2 lb chicken breast halves

Nonstick spray coating

2 tablespoons nonfat milk

2 teaspoons onion powder (or use some real onion)

1/2 dried thyme, crushed

1/4 teaspoon garlic salt

1/8 to 1/4 teaspoon ground white pepper

1/8 to 1/4 teaspoon ground black pepper


Rinse chicken, pat dry. Spray a 13-inch by 9-inch by 2-inch baking dish with nonstick coating. Arrange chicken in dish. Brush with milk.


In small bowl, mix onion powder, thyme, garlic salt, white pepper, red pepper, and black pepper. Sprinkle over chicken. Bake in a 375 degree oven for 45 to 55 minutes or till the chicken is tender and no longer pink.

Braised Chicken Breasts

Four servings. From SBD forum.


1 tablespoon extra-virgin olive oil
4 boneless, skinless chicken breast halves
1 medium to large onion, sliced
1/2 teaspoon garlic salt
1/2 teaspoon lemon pepper
1/2 teaspoon paprika
1/2 cup fat-free chicken broth
Fresh parsley, finely chopped, (sprinkled on the last 2 or 3 minutes)
8 thin strips red bell pepper (optional)

Mix the spices (garlic salt, lemon pepper, and paprika) and set aside. Heat the oil in a nonstick skillet over medium heat. Using tongs, place the chicken in the hot pan, meaty side down. Sprinkle with half of the spice mixture.

Cook about 3 to 5 minutes or until nicely browned. Turn them over and season second side. Add the onion slices and sprinkle the onion with a little garlic salt and pepper as well. Cook about 3 minutes longer.

Add broth to pan, cover. Lower heat to a slow simmer, somewhere between low and medium-low. Simmer 20 to 30 minutes, spooning broth over breasts occasionally as they cook. Slip the pepper strips into the broth for the last 10 minutes if using.

To serve: Put one breast on each plate. Top each breast with 1/4 of the cooked onion and cross 2 strips of red pepper over the breast. Spoon a little of the rich broth over. Give another light sprinkle of paprika.


Easy Parmesan Garlic Chicken

Six servings. From www.kraftfoods.com.


1/2 cup KRAFT 100% Grated Parmesan Cheese

1 envelope GOOD SEASONS Roasted Garlic Salad Dressing Mix*

6 boneless skinless chicken breast halves (about 2 lb.)


Preheat oven to 400°F. Mix cheese and salad dressing mix.


Rinse chicken; coat with cheese mixture. Place in shallow baking dish. Bake for 20 to 25 minutes or until cooked through.


Special Extra: For a golden appearance, after chicken is cooked through, set oven to broil. Broil 2 to 4 minutes or until golden brown.


*Note: Can substitute other types of dressing mixes, such as Italian, Creamy Fat Free Italian, Ranch, Garlic Cheese, etc. Check labels for added sugars. You could also cut chicken in bite-sized nuggets for an appetizer, party, or potluck.

Balsamic Chicken

Six servings.


6 boneless, skinless chicken breast halves

1 1/2 teaspoons fresh rosemary leaves, minced, or 1/2 teaspoon dried

2 cloves garlic, minced

1/2 teaspoon freshly ground black pepper

1/2 teaspoon salt

2 tablespoons extra-virgin olive oil

4-6 tablespoons white wine (optional)

1/4 cup balsamic vinegar


Preheat oven to 450°F. Rinse the chicken and pat dry with paper towels. In a small bowl, combine the rosemary, garlic, pepper, and salt, and oil, and mix well. Place the chicken in a large bowl. Coat chicken with the spice-oil mixture. Cover and refrigerate all day or several hours (can make in the morning to serve at dinner).


Spray a heavy roasting pan or iron skillet with cooking spray. Place the chicken in the pan and bake for 10 minutes. Turn the chicken over. If the drippings begin to stick to the pan, stir in the water or white wine.


Bake about another 10 minutes or until done. If the pan is dry, stir in another 1 to 2 tablespoons of water or white wine to loosen the drippings. Drizzle the vinegar over the chicken in the pan.


Transfer the chicken to plates. Stir the liquid in the pan and drizzle over the chicken.

Extra Spicy Chopped Chicken

Two servings. From www.mrsdash.com.


1 teaspoon olive oil

2 tablespoons diced onion

2 small (4 oz each) boneless, skinless chicken breast halves

1 teaspoon Mrs. Dash® Extra Spicy Seasoning Blend

Optional: salt to taste (Ms. Dash seasonings don’t have salt in them)


Add olive oil to nonstick skillet. Add diced onion, and sauté briefly.


Cut chicken breasts into large chunks, add to skillet. Sprinkle with 1 tsp Mrs. Dash® Extra Spicy Seasoning Blend. Sauté for 8 to 10 minutes or until chicken is thoroughly cooked, turning occasionally. Use low enough heat so that the onions and spices don’t burn.

Easy Southwest Chicken

Four servings. From Allrecipes.com. Amplify chicken with the flavors of the Southwest. All you need is a little taco seasoning and a dash of lime juice. Cook on the grill or in the broiler.


1 (1 ounce) package taco seasoning (without added sugars)

1 tablespoon lime juice

1 tablespoon olive oil

4 boneless, skinless chicken breast halves


In small bowl, combine taco seasoning, lime juice and oil; mix thoroughly. Brush mixture on both sides of chicken. Grill or broil chicken 10 to 15 minutes, or until thoroughly cooked, turning halfway through cooking time.

Stir Fried Chicken & Asparagus

This recipe gives you a quick and easy way to enjoy the delicious tastes of chicken and asparagus. It has a lot of flavor, especially for so few ingredients.


1 medium onion, cut in half and sliced medium thick

2 cups (approximate) asparagus cut into 1-inch lengths*

1 tablespoon peanut oil

1 tablespoon minced fresh ginger (or 1 teaspoon ground ginger)

3 medium cloves garlic, pressed (can use minced garlic from jar)

1 boneless, skinless chicken breast cut into 1-inch pieces

2 tablespoons soy sauce

1 tablespoon rice vinegar

pinch red chili flakes

salt and white pepper to taste


Heat peanut oil in a stainless steel wok or 12-inch skillet. Lightly brown chicken over medium-high heat. Add onion, asparagus, and fresh ginger if using, and sauté for about 3 minutes, stirring constantly.


Stir in soy sauce, vinegar, red chili flakes, and ground ginger if using. Cover and cook for another 2-3 minutes. This may have to cook for an extra couple minutes if the asparagus is thick. Add a little water or chicken broth if needed. Season with salt and pepper to taste.


Note: Cut off the tough and stringy bottom fourth of asparagus, and discard. This can be done in a bunch at one time to save time. Starting at tip, cut rest of asparagus into equal lengths of about 1 inch. You may have to vary the cooking time of onion and asparagus according to the thickness of the asparagus. Cook an extra minute or two if the asparagus is thick. Do this before adding the rest of the ingredients so the chicken doesn't get overcooked, as overcooked chicken can become tough.

Stir Fried Chicken and Bok Choy

Two servings.


1/2 cup sliced green onions (scallions)

1/2 tablespoon peanut oil

1 tablespoon fresh minced ginger (or 1 teaspoon ground ginger)*

1 or 2 skinless, boneless chicken breast, cut into bite size pieces

2 cups chopped bok choy

1 tablespoon soy sauce

1/2 tablespoon rice vinegar

Salt and white pepper to taste

A few red pepper flakes, to taste


Heat oil in a stainless steel wok or sauté pan. Add chicken and cook about 5 minutes. Add ginger and scallions, stirring constantly, for a couple of minutes. Add bok choy, and continue to stir fry for another 3-4 minutes. Add soy sauce, rice vinegar, salt, and pepper.


*If using powdered ginger, add with the soy sauce. Serve hot.

Spicy Chicken with Peppers

Six servings. From diabeticgourmet.com.


1 tablespoon peanut oil

3 garlic cloves, minced

3 small red chili peppers, minced

3 chicken breasts, boned, skinned, halved, and cut into 2-inch pieces

2 tablespoons low-fat, low-sodium chicken broth

1 each small red and green pepper, sliced thin

1 cup sliced celery

1/2 cup sliced scallions

1 tablespoons lite soy sauce (sugar free)


In a wok, heat the oil over medium-high. Add the garlic and chili peppers and stir-fry for 30 seconds. Do not let the mixture burn.


Add the chicken and stir-fry for 5-8 minutes until it is opaque. Push the chicken up on the sides of the wok.


Add the chicken broth to the wok. Stir-fry the peppers for 4 minutes. Add the celery and scallions and stir-fry for 2 minutes.


Push the chicken back to the center of the wok. Add the soy sauce. Cover and steam for 2 minutes.

Easy Lemon-Herb Chicken

Two servings. From allrecipes.com. Chicken seared in lemon and herbs proves that good taste does not always depend on a lot of ingredients.


2 skinless, boneless chicken breast halves

1 lemon

salt and pepper to taste

1 tablespoon olive oil

1 pinch dried oregano

2 sprigs fresh parsley, for garnish


Cut lemon in half, and squeeze juice from 1/2 lemon on chicken. Season with salt to taste. Let sit while you heat oil in a small skillet over medium low heat.


When oil is hot, put chicken in skillet. As you sauté chicken, add juice from other 1/2 lemon, pepper to taste, and oregano. Sauté for 5 to 10 minutes each side, or until juices run clear. Serve with parsley for garnish.

Italian Green Bean Chicken

Six servings. From allrecipes.com: This is a really flavorful dish featuring simmered chicken and green beans in a simple tomato sauce.


2 tablespoons olive oil

3 cloves garlic, chopped

1 pound skinless, boneless chicken breast halves - cubed

2 (14.5 ounce) cans diced tomatoes

2 tablespoons minced fresh basil

1 pound fresh green beans, rinsed, trimmed, and steamed


Heat oil in a large skillet over medium high heat. Add garlic and sauté until aromatic oils are released, then add chicken and cook through until no longer pink.


Stir in tomatoes and basil and bring to a boil; reduce heat to low and simmer for another 3 to 5 minutes. Finally, stir in steamed beans and serve.

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Recipe Pages—All Phases (1, 2, and 3)

Phase 1 List of Foods to Enjoy and Foods to Avoid

    Phase 1 Breakfasts Phase 1 Lunches 

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Phase 2 Breakfasts Phase 2 Lunches 

 Phase 2 Main Dishes—Beef Phase 2 Main Dishes—Chicken Phase 2 Main Dishes—Fish 

 Phase 2 Main Dishes—Turkey Phase 2 Main Dishes—Meatless 

 Phase 2 Main Dishes—Pasta ~  Phase 2 Legumes & Grains

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Phase 3 Main Dishes—Beef Phase 3 Main Dishes—Fish ~  Phase 3 Main Dishes—Turkey  

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Tips, Links, Menu Planning Chart, & Miscellaneous Pages

Tips for Beginners General Tips for Everyone ~  Tips About Specific Foods

Tips on Reading Nutrition Labels ~  Tips about Exercise

Food Combining ~ 2005 Government Guidelines for Diet and Exercise

  Links to other diet and health Web sites Download 7-Day Menu Planner

Low Carb Products Protein in our Diets Top Antioxidant Food Charts

Controversies About Foods Weight Loss Cartoons

Main Diet Page

MizFrog's Pad Home Page MizFrog's Pad Site Index



This is a personal Web site. Any material and information on this Web site is general in nature and neither intended nor implied to be a substitute for professional medical advice or any other advice on personal health matters.  I bear no responsibility for what you do with the information you find on this Web site. You should not use the information on this Web site, or the information on the links from this site, to diagnose or treat a health problem or disease without consulting with a qualified healthcare provider. Links to other Web sites are provided as a courtesy only, and I am not responsible for any information on these other sites and cannot guarantee accuracy of their contents. Readers are encouraged to confirm the information contained herein with other sources.

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All Web site design of mizfrogspad.com, and the selection and arrangement thereof , © 2003-2009 by Sandra Keller and mizfrogspad.com. Web site design is protected by US Copyright Laws and cannot legally be used without the written consent of the owner. The copyright of some of the graphics and images incorporated within this Web site are copyrighted by a third party and have been purchased for use on this site. Some others are from the public domain, and all text images were created by the author of this site.