Heat up the same pot over medium heat, add carrot, bell pepper and onion, stir and cook for 8 minutes.
Add thyme, pineapple, garlic, jalapeno, return chicken, capers, also add stock, tomatoes, lime juice and tomatoes, stir, cook for 35 minutes more, divide into bowls and serve.
Enjoy!
Nutrition: calories 190, fat 3, fiber 4, carbs 7, protein 10
Tomato And Chicken Soup
Preparation time: 10 minutes
Cooking time: 1 hour and 10 minutes
Servings: 6
Ingredients:
1 medium chicken, cut into medium pieces
3 and ½ pounds small tomatoes, halved
2 tablespoons olive oil
2 yellow onions, roughly chopped
3 garlic cloves, minced
3 red chili peppers, chopped
1 tablespoon coriander seeds, ground
4 tablespoons chipotle chili peppers paste
Zest of 1 lime, grated
Juice of 1 lime
A pinch of salt and black pepper
A handful coriander leaves, chopped
Directions:
Put all tomatoes in a baking dish, add onions and chicken, 1 tablespoon oil, salt and pepper, toss to coat, bake in the oven at 350 degrees F for 50 minutes, transfer to a blender and pulse.
Heat up a pot with the rest of the oil over medium heat, add chilies, garlic and coriander, stir and cook for 3 minutes.
Discard bones and skin from chicken pieces, shred, add to the pot, also add lime zest, chipotle paste, blended tomatoes mix, cook for 10 minutes more, ladle into bowls, drizzle lime juice, sprinkle coriander and serve.
Enjoy!
Nutrition: calories 250, fat 5, fiber 3, carbs 7, protein 12
Simple Herbed Chicken Mix
Preparation time: 10 minutes
Cooking time: 1 hour
Servings: 4
Ingredients:
3 and ½ pounds chicken, cut into medium pieces
2 yellow onions, chopped
2 tablespoons olive oil
1 garlic clove, minced
¼ quart low-sodium chicken stock
1 tablespoon coconut flour
2 tablespoons mixed parsley and basil, chopped
14 ounces canned tomatoes, chopped
Salt and black pepper to the taste
Directions:
Heat up a pot with the oil over medium heat, add chicken, brown for 5 minutes and transfer to a plate.
Heat up the pot again over medium heat,, add garlic and onion, stir and cook for 3 minutes.
Add flour, herbs, tomatoes, stock, salt, pepper and chicken stir, bring to a boil, cook for 50 minutes, divide into bowls and serve.
Enjoy!
Nutrition: calories 230, fat 5, fiber 5, carbs 12, protein 9
Chicken Thighs And Apples Mix
Preparation time: 10 minutes
Cooking time: 1 hour
Servings: 4
Ingredients:
8 chicken thighs, bone in and skin on
A pinch of salt and black pepper
1 tablespoon apple cider vinegar
3 tablespoons onion, chopped
1 tablespoon ginger, grated
3 apples, cored and cut into wedges
¾ cup natural apple juice
Directions:
In a bowl, mix chicken with salt, pepper, vinegar, onion, ginger and apple juice, toss well, cover, keep in the fridge for 10 minutes, transfer to a baking dish, also add apples, introduce in the oven at 400 degrees F for 1 hour, divide between plates and serve.
Enjoy!
Nutrition: calories 214, fat 3, fiber 3, carbs 14, protein 15
Thai Chicken Thighs
Preparation time: 10 minutes
Cooking time: 1 hour and 10 minutes
Servings: 6
Ingredients:
4 pounds chicken thighs, skin on and bone in
1 bunch green onions, chopped
½ cup Thai chili sauce
Directions:
Heat up a pan over medium-high heat, add chicken thighs, brown them for 5 minutes on each side, transfer to a baking dish, add chili sauce and green onions, toss, introduce in the oven and bake at 400 degrees F for 1 hour.
Divide everything between plates and serve.
Enjoy!
Nutrition: calories 220, fat 4, fiber 2, carbs 12, protein 10
Chicken Quinoa Soup
Preparation time: 10 minutes
Cooking time: 1 hour
Servings: 6
Ingredients:
2 pounds chicken breast, skinless and boneless and cubed
2 red bell peppers, chopped
1 tablespoon olive oil
2 cups quinoa, already cooked
¼ cup cilantro, chopped
Juice of ½ lime
A pinch of salt and black pepper
1 small ginger piece, grated
1 tablespoon red curry paste
2 cups water
2 cups zucchinis, cubed
14 ounces coconut milk
Directions:
Heat up a pot with the oil over medium-high heat, add chicken and brown for 5 minutes on each side.
Add bell peppers, lime juice, salt, pepper, ginger, curry paste, water, zucchini and coconut milk, toss, bring to a simmer and cook for 50 minutes.
Add quinoa and cilantro, stir, ladle everything into bowls and serve.
Enjoy!
Nutrition: calories 260, fat 5, fiber 11, carbs 30, protein 24
Oregano Chicken Thighs
Preparation time: 30 minutes
Cooking time: 40 minutes
Servings: 6
Ingredients:
1 cup oregano, chopped
1 teaspoon parsley, dried
½ cup olive oil
¼ cup low-sodium veggie stock
4 garlic cloves, minced
A pinch of salt and black pepper
12 chicken thighs
Directions:
In your food processor, mix parsley with oregano, garlic, salt, pepper and stock and pulse.
Put chicken thighs in a bowl, add oregano paste, toss, cover and leave aside in the fridge for 10 minutes.
Heat up your kitchen grill over medium heat, add chicken pieces, close the lid and cook for 20 minutes on each side.
Divide between plates and serve with a side salad.
Enjoy!
Nutrition: calories 254, fat 3, fiber 3, carbs 7, protein 17
Baked Chicken And Lentils
Preparation time: 10 minutes
Cooking time: 1 hour and 10 minutes
Servings: 8
Ingredients:
1 and ½ cups green lentils
3 cups low-sodium chicken stock
2 pound chicken breasts, skinless, boneless and chopped
A pinch of salt and black pepper
3 teaspoons cumin, ground
1 tablespoons olive oil
5 garlic cloves, minced
1 yellow onion, chopped
2 red bell peppers, chopped
14 ounces canned tomatoes, no-salt-added and chopped
2 cups corn
2 cups low-fat cheddar cheese, shredded
1 cup cilantro, chopped
Directions:
Put the stock in a pot, add a pinch of salt and black pepper and the lentils, stir, bring to a boil over medium heat, cover, simmer for 35 minutes and drain.
Heat up a pan with the oil over medium-high heat, add chicken, cook for 5 minutes on each side and transfer to a bowl.
Heat up the same pan over medium heat, add bell peppers, garlic and onion, stir and cook for 10 minutes.
Add lentils, tomatoes, cumin, corn, return chicken, sprinkle the cheese on top, introduce in the oven and bake at 350 degrees F for 50 minutes.
Sprinkle cilantro, divide everything between plates and serve.
Enjoy!
Nutrition: calories 304, fat 11, fiber 4, carbs 12, protein 17
Chicken And Bell Pe
ppers
Preparation time: 10 minutes
Cooking time: 30 minutes
Servings: 5
Ingredients:
3 pounds chicken breasts, skinless and boneless
1 yellow onion, chopped
1 garlic clove, minced
A pinch of salt and black pepper
1 tablespoon coconut oil
4 red bell peppers, chopped
1 cup low-fat mozzarella cheese, shredded
Directions:
Put chicken in a baking dish greased with the oil, add garlic, bell peppers, salt and black pepper, cover with tin foil, introduce in the oven and bake at 425 degrees F for 20 minutes.
Sprinkle the cheese, bake for 10 minutes more, divide between plates and serve.
Enjoy!
Nutrition: calories 225, fat 12, fiber 5, carbs 12, protein 27
Chicken, Beans And Quinoa Mix
Preparation time: 10 minutes
Cooking time: 30 minutes
Servings: 6
Ingredients:
1 cup quinoa, already cooked
3 cups chicken breast, cooked and shredded
14 ounces canned black beans, no-salt-added, drained and rinsed
½ cup cilantro, chopped
½ cup green onions, chopped
1 cup clean tomato sauce, no-salt-added
1 cup chunky salsa
2 teaspoons chili powder
1 tablespoon olive oil
3 cups low-fat cheddar cheese, shredded
Directions:
Grease a baking dish with the oil, spread salsa on the bottom, add chicken, quinoa, beans, cilantro, onions, chili powder, tomato sauce and sprinkle cheese at the end, introduce in the oven and bake at 350 degrees F for 30 minutes.
Slice, divide between plates and serve.
Enjoy!
Nutrition: calories 275, fat 12, fiber 6, carbs 12, protein 26
Easy And Fast Chicken
Preparation time: 10 minutes
Cooking time: 35 minutes
Servings: 6
Ingredients:
1 tablespoon olive oil
2 pounds chicken breasts, skinless, boneless and cubed
½ teaspoon allspice
1 teaspoon cumin, ground
A pinch of salt and black pepper
2 yellow onions, chopped
3 garlic clove, minced
1 teaspoon olive oil
3 tablespoons low-sodium tomato sauce
2 quinoa, already cooked
Directions:
Heat up a pot with the oil over medium-high heat, add chicken, cumin, allspice, salt and pepper, stir, cook for 10 minutes and transfer to a bowl.
Heat up the pot again over medium heat, add carrot, onion and garlic, stir and cook for 5 minutes.
Add quinoa, return chicken, also add tomato sauce, stir, cover, bring to a simmer, reduce heat to low, cook for 20 minutes divide into bowls and serve.
Enjoy!
Nutrition: calories 308, fat 7, fiber 4, carbs 20, protein 40
Chicken, Carrots And Celery
Preparation time: 10 minutes
Cooking time: 1 hour
Servings: 8
Ingredients:
2 yellow onions, chopped
2 pounds chicken thighs, skinless, boneless and chopped
5 garlic cloves, minced
2 tablespoons olive oil
16 ounces mixed carrots and celery, cubed
2 cups low-sodium chicken stock
Black pepper to the taste
2 tablespoons cilantro, chopped
Directions:
Heat up a pot with half of the oil over medium heat, add chicken, cook for 4 minutes on each side and transfer to a bowl.
Heat up the pot again with the rest of the oil over medium-high heat, add garlic and onion, stir and cook for 1 minute.
Add stock, celery, carrots, black pepper and return the chicken, toss, cook over medium-low heat for 45 minutes, sprinkle parsley, divide into bowls and serve.
Enjoy!
Nutrition: calories 210, fat 4, fiber 4, carbs 10, protein 14
Chicken, Tomato And Green Beans
Preparation time: 10 minutes
Cooking time: 30 minutes
Servings: 4
Ingredients:
1 and ½ pounds chicken breasts, skinless, boneless and cubed
2 tablespoons olive oil
2 pounds green beans, trimmed
25 ounces canned tomato sauce, no-salt-added
2 tablespoons parsley, chopped
6 ounces canned tomato paste, low-sodium
A pinch of black pepper to the taste
Directions:
Heat up a pan with half of the oil over medium heat, add chicken, stir, cover, cook for 5 minutes on each side and transfer to a bowl.
Heat up the same pan with the rest of the oil over medium heat, add green beans, stir and cook for 10 minutes.
Return chicken to the pan, add black pepper, tomato sauce, tomato paste and parsley, stir, cover, cook for 10 minutes more, divide between plates and serve.
Enjoy!
Nutrition: calories 190, fat 4, fiber 2, carbs 12, protein 9
Chicken Curry
Preparation time: 10 minutes
Cooking time: 30 minutes
Servings: 6
Ingredients:
1 yellow onion, chopped
3 garlic cloves, minced
1 tablespoon olive oil
2 red bell peppers, chopped
14 ounces coconut milk
2 tablespoons yellow curry powder
2 teaspoons turmeric powder
A pinch of salt and black pepper
4 cups cauliflower, florets separated and chopped
1/3 cup cilantro, chopped
1 and ½ pounds chicken breasts, skinless, boneless and cubed
1/3 cup green onions, chopped
Directions:
Heat up a pot with the oil over medium heat, add garlic, onion and bell peppers, stir and cook for 7 minutes.
Add curry powder, coconut milk, turmeric, chicken, cauliflower, salt and pepper, stir, bring to a boil, cover and simmer for 20 minutes.
Add green onions and cilantro, stir, divide between plates and serve.
Enjoy!
Nutrition: calories 220, fat 6, fiber 3, carbs 8, protein 27
Chicken And Cabbage Soup
Preparation time: 10 minutes
Cooking time: 30 minutes
Servings: 6
Ingredients:
1 big chicken breast, skinless, boneless and cubed
10 cups chicken stock
2 carrots, chopped
1 tablespoon olive oil
1 pound cabbage, shredded
3 tomatoes, chopped
A pinch of salt and black pepper
1/3 cup parsley, chopped
2 garlic cloves, minced
Directions:
Put the stock in a pot, bring to a simmer over medium heat, add cabbage and chicken, stir and cook for 15 minutes.
Add oil, tomatoes, carrots, salt and pepper, stir, cover again and cook for 15 minutes.
Add parsley and garlic, stir, ladle into bowls and serve.
Enjoy!
Nutrition: calories 224, fat 3, fiber 5, carbs 10, protein 22
Chicken, Mango And Arugula Salad
Preparation time: 10 minutes
Cooking time: 10 minutes
Servings: 4
Ingredients:
4 chicken breast halves, skinless and boneless
2 tablespoons lime juice
2 tablespoons olive oil
¾ teaspoon ginger, grated
A drizzle of olive oil
1 cup mango, peeled and chopped
3 cups baby arugula
A pinch of salt and black pepper
Directions:
In a bowl, mix the chicken with lime juice, ginger, oil, salt and pepper, toss well and keep in the fridge for 10 minutes.
Heat up a pan ov
er medium-high heat, add chicken, reserve the marinade, cook for 5 minutes on each side, transfer to a cutting board, cut into cubes and put in a salad bowl.
Add mango, arugula, salt, pepper and the lime marinade, toss and serve.
Enjoy!
Nutrition: calories 300, fat 6, fiber 3, carbs 13, protein 15
Chicken And Kale
Preparation time: 10 minutes
Cooking time: 35 minutes
Servings: 4
Ingredients:
½ tablespoon ginger, grated
3 garlic cloves, minced
1 tablespoon coconut aminos
1 teaspoon black peppercorns
8 chicken legs
2 cups kale, torn
A pinch of salt and black pepper
2 tablespoons spring onions, chopped
Directions:
In a pot, mix the ginger with garlic, aminos, peppercorns, salt, pepper and the chicken and rub.
[2018] Dash Diet Cookbook Page 17