lemon juice, and water in your slow cooker. Cover the slow cooker, set it to low, and let it cook for 5 to 6 hours.
If youâd like to make this really stewlike, you can pick the meat off the bones when itâs done (which will be very easy), thicken the gravy with guar or xanthan, and then stir the chicken back into the liquid. Or you can just serve the gravy over the chicken. Take your pick.
Yield:
5 servings, each with: 437 calories, 31 g fat, 34 g protein, 3 g carbohydrate, 1 g dietary fiber, 2 g usable carbs.
African Chicken, Peanut, and Spinach Stew
This may be my favorite recipe in this chapter. Itâs an incredibly satisfying one-dish meal.
2 pounds (900 g) boneless, skinless chicken thighs
2 tablespoons (28 g) coconut oil
3 garlic cloves, crushed
3 tablespoons (24 g) grated ginger root
1 medium onion, chopped
1 1/2 cups (355 ml) chicken broth
1 teaspoon chicken bouillon concentrate
2 1/2 tablespoons (36 ml) soy sauce
1 tablespoon (15 ml) rice vinegar
1 1/2 teaspoons dark sesame oil
1/2 teaspoon chili paste
3 tablespoons (48 g) natural peanut butter
10 ounces (280 g) frozen chopped spinach, thawed
Cut the chicken into 1/2-inch (13 mm) cubes and in your big, heavy skillet, start them browning in the coconut oil. While thatâs happening, crush your garlic, grate your ginger, and chop your onion.
When the chicken has a touch of color, transfer it to the slow cooker. Add the garlic, ginger, and onion.
Dissolve the chicken bouillon concentrate in the broth and add to the pot along with the soy sauce, vinegar, sesame oil, and chili garlic paste. Give it all a stir. Plunk the peanut butter on top, cover the pot, set to low, and let it cook for a good 5 to 6 hours.
About 30 minutes before serving, drain the thawed spinach wellâI pick mine up with clean hands and squeeze it dry. Stir it into the pot, re-cover, and let the whole thing cook for another half an hour; then serve in bowls, with soup spoons.
Yield:
5 servings, each with: 352 calories, 21 g fat, 32 g protein, 9 g carbohydrate, 3 g dietary fiber, 6 g usable carbs.
Cranberry-Peach Turkey Roast
This fruity sauce really wakes up the turkey roast!
3 pounds (1.4 kg) turkey roast
2 tablespoons (28 ml) oil
1/2 cup (80 g) chopped onion
1 cup (120 g) cranberries
1/4 cup (6 g) Splenda
3 tablespoons (33 g) spicy mustard
1/4 teaspoon red pepper flakes
1 peach, peeled and chopped
If your turkey roast is a Butterball like mine, it will be a boneless affair of light and dark meat rolled into an oval roast, enclosed in a net sack. Leave it in the net for cooking so it doesnât fall apart.
In a big heavy skillet, heat the oil and brown the turkey on all sides. Transfer the turkey to the slow cooker.
In a blender or food processor with the S -blade in place, combine the onion, cranberries, Splenda, mustard, red pepper, and peach. Run it until you have a coarse puree. Pour the mixture over the turkey. Cover the slow cooker, set it to low, and let it cook for 6 to 7 hours.
Remove the turkey to a platter, stir up the sauce, and ladle it into a sauce boat to serve with the turkey. You can remove the net from the turkey before serving, if you like, but I find it easier just to use a good sharp knife to slice clear through the netting and let diners remove their own.
Yield:
8 servings, each with: 255 calories, 8 g fat, 31 g protein, 4 g carbohydrate, 1 g dietary fiber, 3 g usable carbs.
Turkey with Mushroom Sauce
3 pounds (1.4 kg) boneless, skinless turkey breast (in one big hunk, not thin cutlets)
2 tablespoons (28 g) butter
1/4 cup (15 g) chopped fresh parsley
2 teaspoons dried tarragon
1/2 teaspoon salt or Vege-Sal
1/4 teaspoon pepper
1 cup (70 g) sliced mushrooms
1/2 cup (120 ml) dry white wine
1 teaspoon chicken bouillon concentrate
Guar or xanthan (optional)
In a big, heavy skillet, sauté the turkey in the butter until itâs golden all over. Transfer the turkey to your slow cooker.
Sprinkle the parsley, tarragon,
If youâd like to make this really stewlike, you can pick the meat off the bones when itâs done (which will be very easy), thicken the gravy with guar or xanthan, and then stir the chicken back into the liquid. Or you can just serve the gravy over the chicken. Take your pick.
Yield:
5 servings, each with: 437 calories, 31 g fat, 34 g protein, 3 g carbohydrate, 1 g dietary fiber, 2 g usable carbs.
African Chicken, Peanut, and Spinach Stew
This may be my favorite recipe in this chapter. Itâs an incredibly satisfying one-dish meal.
2 pounds (900 g) boneless, skinless chicken thighs
2 tablespoons (28 g) coconut oil
3 garlic cloves, crushed
3 tablespoons (24 g) grated ginger root
1 medium onion, chopped
1 1/2 cups (355 ml) chicken broth
1 teaspoon chicken bouillon concentrate
2 1/2 tablespoons (36 ml) soy sauce
1 tablespoon (15 ml) rice vinegar
1 1/2 teaspoons dark sesame oil
1/2 teaspoon chili paste
3 tablespoons (48 g) natural peanut butter
10 ounces (280 g) frozen chopped spinach, thawed
Cut the chicken into 1/2-inch (13 mm) cubes and in your big, heavy skillet, start them browning in the coconut oil. While thatâs happening, crush your garlic, grate your ginger, and chop your onion.
When the chicken has a touch of color, transfer it to the slow cooker. Add the garlic, ginger, and onion.
Dissolve the chicken bouillon concentrate in the broth and add to the pot along with the soy sauce, vinegar, sesame oil, and chili garlic paste. Give it all a stir. Plunk the peanut butter on top, cover the pot, set to low, and let it cook for a good 5 to 6 hours.
About 30 minutes before serving, drain the thawed spinach wellâI pick mine up with clean hands and squeeze it dry. Stir it into the pot, re-cover, and let the whole thing cook for another half an hour; then serve in bowls, with soup spoons.
Yield:
5 servings, each with: 352 calories, 21 g fat, 32 g protein, 9 g carbohydrate, 3 g dietary fiber, 6 g usable carbs.
Cranberry-Peach Turkey Roast
This fruity sauce really wakes up the turkey roast!
3 pounds (1.4 kg) turkey roast
2 tablespoons (28 ml) oil
1/2 cup (80 g) chopped onion
1 cup (120 g) cranberries
1/4 cup (6 g) Splenda
3 tablespoons (33 g) spicy mustard
1/4 teaspoon red pepper flakes
1 peach, peeled and chopped
If your turkey roast is a Butterball like mine, it will be a boneless affair of light and dark meat rolled into an oval roast, enclosed in a net sack. Leave it in the net for cooking so it doesnât fall apart.
In a big heavy skillet, heat the oil and brown the turkey on all sides. Transfer the turkey to the slow cooker.
In a blender or food processor with the S -blade in place, combine the onion, cranberries, Splenda, mustard, red pepper, and peach. Run it until you have a coarse puree. Pour the mixture over the turkey. Cover the slow cooker, set it to low, and let it cook for 6 to 7 hours.
Remove the turkey to a platter, stir up the sauce, and ladle it into a sauce boat to serve with the turkey. You can remove the net from the turkey before serving, if you like, but I find it easier just to use a good sharp knife to slice clear through the netting and let diners remove their own.
Yield:
8 servings, each with: 255 calories, 8 g fat, 31 g protein, 4 g carbohydrate, 1 g dietary fiber, 3 g usable carbs.
Turkey with Mushroom Sauce
3 pounds (1.4 kg) boneless, skinless turkey breast (in one big hunk, not thin cutlets)
2 tablespoons (28 g) butter
1/4 cup (15 g) chopped fresh parsley
2 teaspoons dried tarragon
1/2 teaspoon salt or Vege-Sal
1/4 teaspoon pepper
1 cup (70 g) sliced mushrooms
1/2 cup (120 ml) dry white wine
1 teaspoon chicken bouillon concentrate
Guar or xanthan (optional)
In a big, heavy skillet, sauté the turkey in the butter until itâs golden all over. Transfer the turkey to your slow cooker.
Sprinkle the parsley, tarragon,
Similar Books
