The Cardiologist's Wife's Chocolate Too! Diet: No Sugar, Low Fat *&* Low Carb

The Cardiologist's Wife's Chocolate Too! Diet:

No Sugar, Low Fat *&* Low Carb

Make a ton of this. It’s one of the most nutrient-packed of all recipes & freezes well. Divide into Ziplocs, freezer, or lunch containers. Recipe serves 6

Cooking spray

3 pounds skinless chicken breasts

Frozen broccoli florets, whole bag

Frozen, shelled soy beans, or Edamame

2-3 yellow squash, pre-cut

Peppers, red & orange, cut into pretty strips & squares

1 bottle low sugar barbecue sauce

Spray Skillet with cooking spray. Remove fat from chicken & cut into small chunks.

Over medium high heat, sautee chicken until golden.

**Pour off all drippings (it’s liquid cholesterol) & leave chicken in pan.

Add barbecue sauce, broccoli, yellow squash, red & orange peppers. Reheat all, stirring occasionally, adding more water if sauce too thick

Let simmer and serve in 4 oz portions

Tips:

In the freezer keep a plastic bag of pre-washed & cut peppers, zucchini, & yellow squash. Then it’s so quick just to dump a bunch into the next batch you’re making or re-heating.

If low sugar barbecue sauces just don’t taste as good as the regular ones, use the regular ones -- but water them down & add chili & garlic. That cuts their sugar content in half.

To stretch recipe when re-heating, add cubed tofu (stir gently) just before serving. It takes on the taste of the chili, & is very healthy, with no “feminization” concerns for men.

*Note: Fish, chicken, & beef all have the same amount of cholesterol (70 mg per 4 ounces). What fish & chicken don’t have is saturated fat.

Tex Mex chicken, 215 calories

5/26/08