Maggie and Wilson

Chicken Stew

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 I recently read an article about Ratatouille.  The combination of ingredients sounded pretty good, but when the time came to actually make a batch I started leaving things out because of my body's dislike of too much onion or garlic, and my eyes' dislike of eggplant.  I even bought an eggplant to try to incorporate it into the recipe, but the smell and texture just wasn't doing it for me.  I sauteed the ingredients below and then split the recipe - 2/3 went into crock pot with chicken and the other 1/3 went in the fridge to use in an omelete in the morning.  I think it would also taste delicious on a burger!

Ingredients

• 1 Red, Yellow & Orange Pepper, diced
• 3 Medium Size Zucchinis, diced
• 1/3 of a Medium Size Onion, diced
• 1 Clove of Garlic, minced
• 2T Dried Parsley (Fresh is better)
• 1T Dried Basil (Fresh is better)
• 1 Can Rotel Tomatoes with Jalapeños
• Salt and Pepper to Taste
• Olive Oil

Heat Olive Oil over medium heat, add all ingredients except garlic.  Sautee until peppers are almost tender.  Reduce heat and add garlic.  Cook on low heat for about 10 minutes.  Use this as a topping on wraps, salads or omeletes.

Whole recipe: 400 Calories, 43g Carbs, 12g Fiber (31 Net Carbs)
This recipe is very high in Vitamin C, A and Potassium

 

Stew

Place 3 Boneless Chicken Breasts in crock pot.  Top with 2/3 of vegetable medley above.  Add 3 cups of strong chicken broth.  Cook on low for about 8 hours.  About an hour before serving use two forks to shred chicken.  You can do this right in the crock pot - no need to dirty a cutting board.  It should fall apart pretty easily.  If you prefer your stews to be a little less thick add an additional cup or two of chicken broth.   

 1/8th of Recipe has approximately: 155 Calories, 5g Net Carbs

Serve with Low Carb Tortilla "Crackers"  

Cut low carb tortillas into strips or small squares and deep fry in oil until light and crispy.
Drain, add salt and try not to eat all of them before dinner is done!!

Each whole Mission LC tortilla has about 4g Net Carb. 
1/4 to 1/2 of a tortilla "cracker" is about right as a topper for the stew.

Irish Stew

• 2 lb. Stew Meat
• Atkins Bake Mix (Optional)
• Olive Oil
• 4 Slices of Bacon, chopped
• 4 Stalks of Celery, chopped
• 1/3 C. Onion, chopped
• 2 Clove Garlic, minced
• 1 C. Beer
• 16 oz. Beef Bullion
• Fresh Thyme
• Salt, Pepper

Dredge stew meat in bake mix and then brown in pan with olive oil, bacon and onion. Transfer meat mix to crock pot.  To the same pan used to brown meat, add 16oz of beef bullion and celery.  Simmer for about 10 minutes until celery starts to soften and tasty bits from pan are dissolved.  Add this mix to crock pot.  Next add to the crock pot the garlic, thyme, beer, salt and pepper.  Cook on low heat for 7 hours or on higher heat for 4.  (Slower/low heat will make it more tender.)

For whole recipe: About 20g  (or roughly 5g per serving)

Dessert

SF Lime Jello made with 1/2 water and 1/2 Lime Zevia.  Top with fresh whipped cream sweetened with a drop or two of lime juice and stevia.
~Deb