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Protein Chicken Recipes


Sesame Chicken Recipe
Sesame Chicken Recipe

*Makes 4 svgs. Each svg. 61 gram protein- 5 gram carbs*

2 tbs. raw sesame seeds, for garnish
1/2 cup smooth organic peanut butter(NO HONEY OR SUGAR ADDED)
3 minced garlic cloves
1/2 cup chicken stock
1 tbs. LOW SODIUM tamari soy sauce
2 tbsp. Sake or dry sherry
1 tbs. rice wine vinegar
1 tbs. fresh lime juice
2 tbs. pure pressed sesame oil
1/2 tsp. red-pepper flakes
2 lbs. chicken-skinless boneless breasts
1/3 cup chopped scallions for garnish

Put sesame seeds in ungreased skillet over med heat. Stir in seeds or shake pan almost constantly, until seeds are toasted and begin to pop-approx. 5 minutes. Remove from heat and set aside.
In med. bowl, combine peanut butter. garlic, ginger. chicken stock, soy, sake or sherry, vinegar, lime juice, sesame oil, red pepper flakes and black pepper until well blended.
Preheat oven to 375 degrees.
Rinse chicken under cold water and pat dry. Arrange chicken breast in one layer in a 9×13-inch lightly oiled baking dish. Pour peanut mixture over chicken, turning to coat well.
Marinate for 30 minutes, refrigerator, turning occasionally.
Bake chicken until tender, approx.. 35-40 minutes. Transfer to serving platter and garnish with toasted sesame seeds and chopped scallions.



Oriental Chicken Salad Recipe
Oriental Chicken Salad Recipe

Protein: 28 g’s- Carbs: 6 Serves 6-8

1 med. onion halved with 4 garlic cloves
2 carrots, peeled and cut into 3 pcs.
1 bay leaf
12 whole peppercorns
6 chicken breasts , halves, bone in
1/3 cup extra virgin olive oil
1/3 cup red wine vinegar
1/4 LOW sod. soy sauce
1/2 med. red onion finely chopped
2 scallions
2 pickles sliced thin
1/2 cup coriander-chopped
Black pepper to taste

Measure 4 cups of water into a large, heavy pot. Add onion, carrots, bay leaf, parsley, peppercorns. Bring to a boil. Reduce heat, uncovered for 15 minutes.
Add chicken breasts, bring again to a boil, reduce heat and simmer for 20 minutes. Remove from heat and let cool.
Tear chicken into large chunks and put them in bowl with the olive oil. Let stand at room temp for 15 minutes. Add vinegar, soy sauce, red onion, scallions, pickles and coriander, toss and season with black pepper.




Butterflied Grilled Chicken with a Chile-Lime Rub

Butterflied Grilled Chicken with a Chile-Lime Rub

6 servings

Total Time: 1 hour 25 minutes (plus 12-24 hours marinating time)


3 tablespoons chili powder, preferably New Mexico chili, or Hungarian paprika
2 tablespoons extra-virgin olive oil
2 teaspoons freshly grated lime zest
3 tablespoons lime juice
1 tablespoon minced garlic
1 teaspoon ground coriander
1 teaspoon ground cumin
1 teaspoon dried oregano, preferably Mexican
1 1/2 teaspoons salt substitute
1 teaspoon freshly ground pepper
Pinch of ground cinnamon
1 3 1/2- to 4-pound chicken


Combine chili powder (or paprika) and oil in a small bowl with lime zest and juice, garlic, coriander, cumin, oregano, salt, pepper and cinnamon to form a wet paste.
Using kitchen shears, cut the chicken down one side of the backbone, through the ribs. Make an identical cut on the opposite side to remove the backbone completely; discard (or reserve it for stock). Place the chicken cut-side down and flatten with the heel of your hand. Generously smear the spice rub under and over the skin and on the interior of the bird. Place in a nonreactive baking dish (see Tip). Cover with plastic wrap and refrigerate overnight or up to 24 hours.
Preheat half the grill to medium-high (or build a medium-high heat fire on one side of a charcoal grill); leave the other half unheated. Have a squirt bottle of water ready by the grill.
Leave all the spice rub on the chicken. Place the chicken skin-side down over the heat and grill until the skin begins to color and char marks form, about 5 minutes. (Extinguish any flare-ups with the squirt bottle.) Flip over and grill 5 minutes more. Move the chicken to the unheated side. Close the lid and cook, making sure the chicken is flat against the grate, until an instant-read thermometer inserted into the thickest part of a thigh without touching bone registers 165°F, 30 to 40 minutes. Transfer to a platter and let rest for 5 to 10 minutes before carving.


Per serving (without skin):
214 calories;
7 g fat ( 2 g sat , 5 g mono );
88 mg cholesterol;
4 g carbohydrates;
0 g added sugars;
28 g protein;
2 g fiber;
302 mg sodium;
417 mg potassium.



Chicken & Spiced Apples

Chicken & Spiced Apples

6 servings

Total Time: 20 minutes


2 apples, preferably Braeburn, peeled and thinly sliced
1 tablespoon lemon juice
1/4 teaspoon ground cinnamon
3 teaspoons extra-virgin olive oil, divided
3 teaspoons unsalted butter, divided
1 1/8 teaspoons herbs de Provence,(see note) divided
1/2 teaspoon salt substitute
1/4 teaspoon freshly ground pepper
1 1/2 pounds boneless, skinless chicken breasts, trimmed
1 cup reduced-sodium chicken broth
1 teaspoon freshly grated lemon zest

Note–Herbs de Provence is 1 part basil, 2 parts thyme, 1 part summer savory, 1/2 part lavender, 1 part rosemary, 1/2 part fennel, and one part oregano.


Toss apple slices with lemon juice and cinnamon in a small bowl. Heat 1 teaspoon oil and 1 teaspoon butter in a medium nonstick skillet over medium-high heat. Add the apples and cook, stirring occasionally, until tender, about 5 minutes. Keep warm.
Mix 1 teaspoon herbs de Provence, salt and pepper. Place chicken between sheets of plastic wrap and pound with a meat mallet or the bottom of a small saucepan to a 1/2-inch thickness. Sprinkle the chicken on both sides with the seasoning mixture.
Heat 1 teaspoon oil and 1 teaspoon butter in a large skillet over high heat. Add half the chicken and cook until no longer pink in the center, 2 to 3 minutes per side. Remove to a platter and keep warm. Add the remaining 1 teaspoon oil and 1 teaspoon butter to the pan; heat over high heat. Cook the remaining chicken in the same manner.
Add broth, lemon zest, the remaining 1/8 teaspoon herbs and any accumulated juices from the chicken to the pan. Cook, stirring to scrape up any browned bits, until slightly reduced, about 3 minutes. Spoon the sauce over the chicken and serve with the sautéed apples.


Per serving:
191 calories;
4 g fat ( 2 g sat , 2 g mono );
72 mg cholesterol;
6 g carbohydrates;
0 g added sugars;
27 g protein;
1 g fiber;
192 mg sodium;
342 mg potassium.



Mustard Chicken
Mustard Chicken

59 grams protein 8 grams carbs

2 lbs. Boneless chicken breasts
1 1/2 Cups fresh or dried bread crumbs
1/2 Cup Parmesan cheese
2 minced garlic cloves
2 TBS. fresh herbs( rosemary, thyme, parsley)
Black pepper to taste
3 TBS. Dijon mustard
1 TBS. Fresh lime juice

Preheat oven to 375 degrees. Rinse chicken under cold water and pat dry w/ paper towel. In a shallow dish, combine bread crumbs, Parmesan cheese, garlic, herbs and black pepper. Set aside.

Combine mustard and lime juice and spread on both sides of chicken. Coat chicken with the bread crumbs, cheese and herb mixture. Arrange on a well greased baking pan. Bake until tender, about 30 minutes to 45 minutes.




4 boneless skinless chicken breasts OR
4 split fryer breasts – skinned.
1 Tablespoons Butter
1/2 small onion, minced
1 clove garlic, crushed
1 Tablespoon parsley
1 Tablespoon Brown Sugar Twin
1 Tablespoon mustard
1/2 cup chicken stock
1/4 cup red wine
4 Tablespoons Gin


Melt the butter and sauté the chicken until browned. Transfer to ovenproof dish. Cook onion until soft. Purée the remaining ingredients together then add to pan, heat through, pour over chicken and cover dish. 

Bake at 350ºF 15-20 minutes for boneless breasts and 30-40 minutes for bone-in split breasts.

Serves 4. Less than 1 gram per serving.


Greek Chicken Recipe
Greek Chicken
3 Lbs. chicken pcs.

1/4 cup extra virgin olive oil
2 minced garlic cloves
1/4 cup lemon juice-FRESH
1 tsp. lemon zest
1 TBS Dijon mustard
1 TBS. Dried oregano
Ground pepper to taste
1/2 lbs. crumbled feta cheese
3/4 cups Olives- Kalamata IF you have a Greek store nearby

Rinse chicken under cold water and pat dry.
In a small bowl, combine olive oil, garlic, lemon juice, lemon zest, mustard, oregano and black pepper. Mix well.
Arrange chicken in an ungreased 9×13 inch baking dish.
Pour marinade over chicken, refrigerator for 1 hour.
Preheat oven 375. Bake uncovered, basting occasionally until chicken is tender, approx. 30-40 minutes.
Crumble feta cheese and sprinkle olives during last 5 minutes of cooking.




2 boneless, skinless chicken breasts(scored)

2 tbsp blackened Cajun seasoning***
1 tsp salt
1 cup sour cream (fat free is okay)
1 cup cottage cheese (chive flavored is the best)
1 egg white

Mix cottage cheese and sour cream in a bowl. Set aside.
Trim fat off chicken and score lightly with knife in lines about 1″ apart.
Dip chicken in egg white (or brush egg white on with pastry brush).
Rub chicken with blackened Cajun seasoning and salt.
Cover a cookie sheet or broiler pan with tin foil. Make sure sides of foil are turned up to prevent spills. Place chicken, scored side down, on foil and broil at level closest to flame. Cook five minutes on each side or until the second side is cooked and slightly browned. Divide the cottage cheese mix and put on chicken breasts. (It will look like too much- but it’s not!) Broil for an additional five minutes or until cottage cheese is melted and slightly browned. Serve with drippings poured on top.

***Blackened Cajun seasoning can be made by combining to taste about a teaspoon of each – garlic powder – onion powder –cayenne pepper – chili powder – cumin and
1/2 teaspoon black pepper



Simple Lemon Roasted Chicken
Simple Lemon Roasted Chicken

Makes 6 servings – ea. SVG. 56 G’S PROTEIN Trace carbs

1 – 6 lb. roasting chicken
2 crushed garlic cloves
juice of 1 lemon
1 sliced lemon
6 sprigs fresh rosemary
6 sprigs fresh parsley
black pepper to taste

Heat oven to 450 Rinse chicken under cold water, remove giblets, pat dry. Rub outside ofchicken with 1 crushed garlic and lemon juice. Fill cavity with remain. ingredient, lemon slices, rosemary, parsley, and black pepper.

Arrange chicken, breast side up, on a rack in a roasting pan. Bake 1 hour 15 minutes, or til tender. Baste with pan juices. Allow chicken to rest 10-15 minutes.



2 breasts of chicken, boneless and skinless, sliced into fajita strips
1 Portobello mushroom cap, stem removed and diced finely (1/4″ dice)
1/2 onion, finely diced
3 green onion tops, sliced
1/2 cup diced water chestnuts
1/2 cup bean sprouts
1 clove elephant garlic, minced (or 1/4 tsp. minced regular garlic)
Olive oil
Sesame oil
Chili oil
Soy sauce (find the lowest carb one, duh )
A head of iceberg, or some romaine hearts
1 cup 0-carb chicken broth
1 tsp. HOT Chinese mustard
2 tsp. regular yellow mustard
red pepper flakes
Chili oil
1 packet Equal
Sprinkle the chicken with just a tad of salt; Heat 2 Tbsp. olive oil, 1 tsp. sesame oil, and a sprinkle of chili oil in a big skillet. Sear the chicken in the hot oil, then turn down heat and cook until done; set aside to cool, then dice.
In the same oil, sauté the onions until tender. Add the mushrooms and a little water, then cook until they are soft. Add the garlic and green onion tops, stirring constantly so that the garlic doesn’t burn. Throw in the water chestnuts and the sprouts, mix well, and add 2 Tbsp. soy and a little more chili oil. Add back in the diced chicken, and Voila! There’s your filling. Adjust the seasonings to your taste.
Nuke the chicken broth till piping hot, then whisk in the mustards, Equal, red pepper, and chili oil. Add enough soy sauce to make it taste the way you like.
Using a lettuce leaf, fill it with filling and top with a spoon or two of sauce. YUM!!!! Heaven! Hope you all enjoy!




-Pork Butt(shoulder) without the blade in or pork loin, whatever is on sale. Pork butt can often be found for $1.79 in my area so I usually go with that. Now you will have to determine how much pork you need for how many meals you want to get out of it and how many people will be eating. Remember the meat will shrink after the fats are reduced. If you do chicken I like to use a mixture of breast and skinless thighs.
-14oz of green Verde sauce… again this will be broken down so whatever is cheapest.
-1/4 to 1/2 white onion, rough chopped.
-1 red bell pepper(optional)
-1 green bell pepper(optional)
-salt and pepper to taste.

Take your slow cooker and set it on high.
Line the bottom of the cooker with the chopped onion and sliced peppers.
Set your pork butt/loin, or chicken on top of the vegetables with the fat side facing up.
Pour your jar of verde over the meat.
Lightly salt(please use a good salt not table salt) and pepper.

Quicker method:
Put the lid on and walk away!!! Check after 4 hours… if it starts to shred without much effort it is done. If not let it go for another 2 hours then turn the temp to “keep warm.”

Slower method(for people who are away from home a lot):
Or if you cant keep an eye on it…. after adding everything, use the “low” setting and let it go for 8 hours or more.

Serve over rice/tortillas/or whatever you like. Chop cilantro, onion, lime and or whatever you like when serving!

Also, if you want crispier “carnitias style” burnt ends on the pork, take the meat and do a quick dry pan fry the crispier ends.

I have fed 6 people with this recipe with enough left over for another FULL meal using a 4.5lb shoulder for around $15!!!! Minus sides



Baked Chicken Strips
Baked Chicken Strips

Boneless Skinless Chicken Breast 6oz
(cut into 1/2 inch Strips) 170g

Salt – 2 pinches
Pepper – 1 pinch
Paprika – 1 pinch
egg -1
water – 2tbsp
whole wheat breadcrumbs – 1/4 cup (i made my own)
Grated coconut – 1/4 cup
olive oil cooking spray

preheat the oven to 350. Season chicken evenly with salt, pepper and paprika. Add the egg and water to a mixing bowl, whisk together well and set aside. Mix the breadcrumbs and the coconut together in a separate mixing bowl and set aside. Dip the chicken in the egg and toss until coated completely . Remove and allow excess to drip off for 1 0r 2 seconds and then place directly into the breadcrumbs/coconut mixture. Roll until nicely coated. Lightly coat a cookie sheet with spray and place the strips onto the tray and then into the oven. Bake until golden brown or cooked through (about 15 minutes). You can remove the largest strip and cut it in to check doneness.
Serves 1 large or 2 small

calories 408.7 204.3
fat 14.7 7.4
carbs 22.5 11.2
fiber 3.0 1.5
sugar 2.9 1.5
protein 46.5 23.3


Lemon Herb Grilled Chicken

1 Tbsp. grated lemon peel

Lemon Herb Grilled Chicken
Lemon Herb Grilled Chicken

Juice of 2 large lemons (about 1/3 cup)
1/4 cup olive oil
1/4 cup chopped fresh parsley
2 Tbsp. minced shallots
1 Tbsp. minced garlic
1 tsp. chopped fresh thyme
1/2 tsp. salt
1/4 tsp. freshly ground pepper
3 whole chickens (3 lb. each) quartered

Combine the marinade ingredients. Dip chicken in marinade and place in 3 heavy-duty storage bags with any remaining marinade. Refrigerate 4 hours. (Can be made ahead. Refrigerate up to 24 hours. Remove from refrigerator 1 hour before grilling.)
Prepare grill or preheat broiler and broiler pan. Grill over low heat or broil 4 inches from heat source 14 – 30 minutes, turning and brushing with reserved marinade every 5 minutes.



4 whole broiler-fryer chicken breasts, halved, boned

Savory Kale Stuffed Chicken
Savory Kale Stuffed Chicken

1/2 medium onion
1 tablespoon extra virgin olive oil
2 medium garlic cloves, minced
4 cups firmly packed kale leaves, ribs removed
1 pound ricotta cheese
1 egg, beaten
1/4 cup chopped parsley
1 teaspoon salt
1 tablespoon fresh chopped basil
1/4 teaspoon freshly ground pepper

In food processor, place onion and process with on-and-off control until onion is chopped. In medium frying pan, place oil and heat to medium temperature. Add garlic and onion; sauté about 5 minutes or until lightly browned and set aside. In large sauce pan, place 2 cups water and a steamer basket. Cover and bring water to a boil; add kale and steam over high heat about 6 minutes or until kale is cooked through. Removekale and place in food processor. Process with on and off control until finely chopped. Gather into a ball and gently press out excess water.

In large bowl, mix together onion and garlic mixture, kale, ricotta, egg, parsley, salt, basil and pepper. Gently loosen skin from one side of breast to forma pocket. Stuff 1/3 cup of kale mixture into pocket of each breast. Tuck skin and meat under breast to form dome shape. Place chicken in buttered glass baking dish.

Bake in 350 degrees F, oven about 30 minutes or until fork can be inserted in chicken with ease. Remove from oven and let rest about 10 minutes before slicing and serving. Makes 8 servings.




3 cups fresh strawberries (halve or quarter if large berries)

Stuffed Chicken With Fresh Strawberries
Stuffed Chicken With Fresh Strawberries

6 Tbsp. Sonoma Farm Strawberry Balsamic Vinegar Aged 25 Year Old Vinegar
1 Tbsp. Sonoma Farm Garlic Infused Extra Virgin Olive Oil
Salt and black pepper
6 boneless, skinless chicken breast halves (about 3 lb.)
3 oz. Parmesan
6 large fresh basil leaves

1. Preheat oven to 400 degrees F. In a 3-quart baking dish combine strawberries and aged 25 year old strawberry balsamic vinegar, set aside.
2. Cut a horizontal pocket in each chicken breast half by cutting from one side almost, but not through, to the other side. Cut Parmesan cheese in six 3 x 1/2-inch pieces. Wrap a basil leaf around each piece of cheese; stuff into chicken breast pocket. Secure pockets closed with wooden toothpicks or skewers. Sprinkle with salt and pepper.
3. In 12-inch oven-safe skillet cook garlic infused olive oil over medium heat for 30 seconds. Add chicken and cook 5 minutes or until golden brown, turning once. Transfer to oven. Bake, uncovered, 5 minutes. Add baking dish with Strawberries and Balsamic to oven. Bake 10 to 13 minutes, or until chicken is no longer pink (170 degrees F) and the berries are softened. Serve chicken with melted strawberries. Makes 6 servings.


American Chicken Rockefeller

American Chicken Rockefeller
1-10oz package frozen chopped spinach
1 egg, beaten
1/4 cup grated Parmesan cheese, divided
1 cup crushed pork rinds or other replacement for bread crumbs
6 skinless, boneless chicken breasts (I use pre-packaged breasts)
Salt & pepper to taste
3 Tbsp. melted butter or margarine
Cook spinach according to package instructions; drain well, and allow to cool. Combine spinach, egg, and 1 Tbs. Parmesan cheese; set aside. Combine pork rinds and remaining Parmesan in shallow pan; set aside. Salt & pepper chicken, brush with melted butter and roll each in pork rind mixture covering completely. Place in a greased 9″x13″ baking dish. Place 1 heaping tablespoon of spinach mixture on each chicken breast spreading to form a small mound. Sprinkle with remaining pork rind mixture and drizzle with melted butter. Bake @ 350 degrees for 40 minutes. Yield 6 servings.

Chicken with Mustard Seeds

Chicken with Mustard Seeds
Yield: 4 servings
1 1/2 tsp. salt
1 tsp. ground turmeric
2 lb. chicken; cut into pieces
1 tbsp. brown mustard seeds
5 fresh green chillies; roughly chopped
4 1/2 tbsp. mustard oil
3 tbsp. Cilantro
Rub 1 tsp salt and 0.5 tsp turmeric over the chicken.
Grind the mustard seeds to a fine powder in your grinder. Put the mustard seed powder, chillies and 0.25 tsp. turmeric into a blender. Add 4 tablespoon water, blend to a smooth paste (N.B., when making this for two and halving the ingredients, it’ll fit into the spice grinder so you don’t have to dirty up the blender).
Heat 3 tablespoons oil in a large pan or wok on high heat. Add chicken. Stir and fry for 10-15 minutes until golden. Remove from pan.
Add remaining oil to the pan. When hot add the mustard and chilli paste and turn heat down to low. Stir and fry for 3-4 minutes until the oil bubbles on the surface. Add the chicken and the rest of the salt and turmeric. Add 1.25 cups water and bring to the boil on medium heat. Cover and cook for 10-15 minutes until chicken is tender and sauce has reduced to just coat the pieces.
Sprinkle the cilantro over and serve.


1-1/2 lbs. ground turkey
Italian herb seasoning (Your tastes)
1 egg
1/2 cup crushed pork rinds
Parmesan cheese
1/4 lb. Mozzarella cheese
1/2 cup tomato sauce
Sliced olives
Mix ground turkey, egg, seasoning, Parmesan, pork rinds and a little tomato sauce together in a large bowl. Press meat out into a square onto greased foil on a baking sheet to form a rectangle about 1/2 an inch thick. Layer mozzarella and remaining tomato sauce, Parmesan and the olives on top of the turkey. Now, roll the turkey inwards onto itself to form a roll. This can be tricky, so take your time. Preheat oven to 400 degrees and bake for about 45 minutes to 1 hour. When done, let the turine rest for 15 minutes and slice on a bias and serve with tomato sauce on the side. Enjoy!


1 cup grated Parmesan Cheese
2 tbsp. chopped parsley (or 1 tbsp. dried parsley flakes)
2 tsp. paprika
1 tsp. dried oregano
1/2 tsp. dried basil
1/4 tsp. salt
1/4 tsp. pepper
1/2 cup (1 stick) melted butter
1 pound chicken wings, disjointed and tips removed
Preheat oven to 350º. In a big ziplock bag, combine parmesan cheese and spices, and shake to mix. Pour melted butter into a shallow bowl. Dip wings (a few at a time) into the butter, then put into the bag and shake to coat. Place the chicken on a baking sheet and bake for 45 minutes.

Chicken Liver Pate

Serving Size: 1
1/2 cup butter
4 ounces cream cheese
1/2 pound chicken liver
1 small onion
2 Tbsp. chicken broth
2 Tbsp. brandy
1/2 tsp. paprika
1/2 tsp. salt
1 dash cayenne pepper
Bring liver, onions, chicken broth, brandy to boil. Cook 5 min. Put in blender. Add paprika, salt and cayenne pepper. Blend on high. Add butter and cream cheese. Pour in a mold or container. Let stand covered in refrigerator until firm about 3 hours. Serve with Wasa or Pork Rinds.