Easy Shredded Chicken

If you like to cook in bulk, you'll love this! You can cook up a whole batch of boneless skinless chicken breast and have it shredded and ready to throw on a salad, in soup, or season up for whatever you'd like to eat.

Use your mixer! I use my kitchenaid mixer but a hand mixer will also work. I can throw the hot cooked chicken breasts right in and the mixer shreds them up easily. The key is to do quick bursts of the mixer, don't just turn it on full blast or it'll throw the chicken right out of the bowl. If you're doing a large batch, put just a few breasts in at once, pulse it until you like the level of shredding, then dump it into a large bowl to the side and do the next few breasts. Repeat until it's all shredded.

You can cook large batches of chicken in a crock pot, but it takes hours to cook them. Still better than boiling, but not super fast.

THEN I got my Instant Pot. Hello! Now I don't even have to deal with boiling chicken anymore OR waiting on the crock pot! I can cook 5 lbs of chicken at once - I just throw it in the instant pot with some water, set it to pressure cook for 15 minutes, and walk away.

I actually keep cooked, shredded chicken in my freezer now so I can use it in recipes as needed. I even keep some seasoned with taco seasoning to use on a taco salad or in a lettuce wrap. So convenient!

Some recipes from this blog that you can make with precooked shredded chicken:

Chicken Fajita (P3)
Chicken Apple Slaw (P2)
Chicken Spinach Tomato Soup (P2)
Enchilada (just sub chicken for beef) (P2)
Chicken Soup (P2)
Chicken Chili (P2)
Chicken Salad (P3)

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P3 Marble Cheesecake

My dad made this cheesecake and it is fantastic! He said it's important to taste the batter before you pour it, to make sure it's sweet enough. This recipe shows exactly what he did so hopefully it will turn out as good for you as it did for him.

Sugar-Free Marble Cheesecake

Preheat oven to 350.

For crust:

1 cup Pecans, chopped
1/2 cup Walnuts, chopped
1/8 cup Erythritol
2 Tbsp Butter, melted

Process all ingredients in a food processor and mix until well blended. Press into the bottom of a springform pan. It will be very thin.

Bake at 350 degrees for 5 minutes. Cool.


For filling:

2   8oz pkgs Cream Cheese, at room temperature
1 cup Erythritol
1 tsp Salt
1 ½ tsp Vanilla
1 tsp Lemon Juice
16 oz  Sour Cream
3 Eggs, at room temperature

Beat all ingredients, except the eggs, with an electric mixer until creamy. Add eggs one at a time until blended.

Reserve one cup of batter for marbling. Pour the rest into the springform pan.

Add 1 tsp Cocoa Powder and about 1/4 cup Erythritol (to taste) to the reserved batter. Spoon chocolate batter onto plain batter and drag a knife through to make a marbled pattern.

Place a pan with a couple of cups of water in it on the lower rack, underneath the rack where you will place your cheesecake. Bake cheesecake at 350 for 1 hour, then turn off the oven and leave the cheesecake in for one more hour before removing it.

Let it cool, and then refrigerate at least two hours until completely chilled.


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P3 Creamy Garlic Salad Dressing

This dressing is very much like a caesar dressing, but it is vegetarian. I love it with lots of garlic!

I feel comfortable using this dressing on P2, in place of my milk allowance, but that it something you'll need to decide for yourself and test to make sure it doesn't cause a gain for you. It should be fine on P3 though for sure.

Creamy Garlic Salad Dressing

1 cup Mayonnaise (I use Hain Safflower Mayo)
2 Tbsp Lemon Juice (juice of one lemon)
2 cloves Garlic (or more) minced
1 tsp Worcestershire Sauce
1 tsp Dijon Mustard
1/2 tsp Salt (or more, to taste)
1/4 tsp Black Pepper

Mix all ingredients well and refrigerate. It tastes best if it's made a little ahead of time.


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P3 Chicken Parm Bites

The chicken parm recipe may be our family's most often-revisited recipe from this blog. It just tastes so good you'd have no idea it was low-carb if someone didn't tell you. I love to make spaghetti sauce, noodle up some zucchini with my awesome spirooli slicer, and have this with it. Delicious.

We started cutting the chicken into chunks to make them all about the same size to aid in cooking, and then our kids started calling them chicken nuggets, and eating them. I don't know why they aren't as into chicken strips but whatever works!

Chicken Parmesan Bites

~1 lb Chicken Breast tenders (I used nine) cut into bite-size chunks
1/2 cup Parmesan Cheese, grated
1/4 cup Almond Meal
1/2 Tbsp Oregano
1/2 Tbsp Basil
1/2 tsp Garlic Powder
1/2 tsp Onion Powder
1 Egg, beaten
3 Tbsp Olive Oil

Preheat oven to 350 degrees. Mix all dry ingredients in one bowl, and beat egg in a separate bowl. Dip chicken pieces in egg, and then into breading. Set onto baking sheet while oil heats. Heat olive oil to about medium high. Brown breaded chicken on both sides in hot oil, then place in a baking dish. Bake until chicken is cooked through, about 20-25 minutes.

The trick to the zucchini noodles is this amazing spirooli slicer.  You don't have to peel the zucchini first but I prefer it peeled.  Stick it in the slicer with the smallest blade inserted, and spin!

Awesome zucchini noodles!  I slice my zucchini vertically, about halfway through so I get a bunch of half-curls.  Spoon hot sauce over them and you almost forget you aren't eating pasta.

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P3 Stir Fry Chicken and Veggies

This is one of those meals that makes me forget I'm trying to any sort of low carb diet! It's so tasty and filling. And with the cauliflower "rice" I don't even miss the white rice my family is eating.

Mix the following sauce in a glass bowl:
2-3 cloves Garlic, minced
2 Tbsp Oil
4 Tbsp Bragg's, Tamari or Soy Sauce
1/4 tsp Black Pepper

Cut up chicken breast into bite-sized pieces - I use about 5-6 chicken tenders - mix with the sauce and let it marinate while you prepare the other stuff.

Heat 3 Tbsp oil in wok or large pan on medium high. (I like to use sesame oil but whatever kind is fine.)  Stir fry veggies -I like to do onion, bell pepper and broccoli.  Remove veggies to a separate bowl. Stir fry the marinated chicken in the pan until the chicken is done. Throw the veggies back in and stir to coat with sauce.  Serve over cauliflower rice.

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Cauliflower "Rice"

This is such a good alternative to rice! I love it with stir-fry and don't even miss my once-beloved white rice when I have that meal.

Grate or finely chop a whole head of cauliflower - a food processor comes in very handy for this job, but you can also use a manual grater.

Saute for 4-5 minutes in a wok with a bit of olive oil and garlic. Serve.

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Salad Jars

Salads are a roller coaster for me. I love them, especially with lots of veggies cut up and a delicious homemade dressing. But they are so much work! I hate having to get out a bunch of different vegetables and the cutting board and knives just to make one salad. Enter pinterest and the Salad Jar. My life is forever changed! I can spend the time ONCE and have salads for the week. I feel better eating this good food and my time was spent efficiently. Win!

I recommend chopping lettuce and putting it in first, filling most of the jar. Then add whatever you like - bell peppers, red onion, cucumber, celery, grated cheese, raw pumpkin or sunflower seeds, etc. I love it all (except for the celery, ha).

For carrots and zucchini, the spirooli slicer comes in handy! 

I don't recommend chopping tomato and putting it in the salad jars, because they tend to get too wet for me and I don't like wet salad. If you don't care about your salad being wet, then go for it. A better option, in my opinion, is using grape tomatoes.

When it's time to eat, dump the jar into a big salad bowl, add dressing, and eat. If you need to take it with you to work or school, bring your dressing in a small container so it doesn't make a mess of your salad before you're ready to eat.

If you're on P2, you can do this idea too, just be sure to keep it P2 Friendly!

If you try this idea, please leave me a comment to let me know! What do you put in your salads?

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P3 Citrus Vinaigrette

This dressing is really good on a salad, and I think it would make a great marinade for chicken too.

Citrus Vinaigrette

3/4 cup Orange Juice
1/4 tsp Orange Zest
4 Tbsp Balsamic Vinegar
2 Tbsp EVOO

1/4 tsp Black Pepper
Liquid Stevia to taste

Mix all ingredients well, and shake before each use. When adding stevia, put about 10 drops and taste, and then add a drop or two at a time, mixing and tasting, until it's just right.

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P3 5-minute Strawberry Ice Cream

I make this when my kids are having ice cream and I want my own treat. Often I just make this for them too since they love it and it's healthier than regular sugary ice cream. So easy, I always have the ingredients on hand, and it takes no time at all in my Vitamix!

Quick Strawberry Ice Cream

1 10oz pkg frozen Strawberries
1/2 cup Plain Yogurt
Liquid Stevia to taste

Blend frozen strawberries with yogurt. Add stevia to taste - start with about 10 drops and taste, adding 1 drop at a time, mixing and tasting until it's just right.

I think you could sneak this one in on P2 if you used your milk allowance for the day and 1 serving of strawberries! 

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P3 Grilled Vegetable Kabobs

I love grilling food. It just gives such an amazing flavor for such little effort. These kabobs are delicious with just a little spritz of olive oil and some salt and pepper.

P3 Grilled Vegetable Kabobs

Chop veggies of your choice into large chunks. I used yellow squash, zucchini, bell peppers, tomatoes and red onion. Thread onto skewers, spray with olive oil, sprinkle with salt and pepper, and grill to desired doneness, about 15 minutes, turning every 5 minutes.  Enjoy!

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HCG-Friendly Valentine's Day

February 14th is just around the corner! Don't fall off the weight-loss wagon and make some yummy HCG-Friendly Valentine's Treats.

Phase 2: Definitely limited, but there are still treats to enjoy.

 P2 Chocolate Mousse

P2 Cinnamon Baked Apple

P2 Chocolate Strawberries
(can be considered rogue with cocoa powder)

If you're in Phase 3: So many options open up!

For sweet treats, check out:

P3 Chocolate Waffles for Breakfast!

P3 Marble Cheesecake

 P3 Chocolate Cheesecake

P3 Cheesecake

P3 Chocolate Peanut Butter Cups 

 

P3 Dark Peanut Butter Fudge

P3 Chocolate Coconut Cookies

P3 5-minute Strawberry Ice Cream

P3 Chocolate Brownie Cake with Chocolate Cream Cheese Frosting

(or cupcakes)

And for some fun Beverages:

 P3 Virgin Pina Colada

 P3 Hot Chocolate

Pizza for dinner? Make it into a heart shape!

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P3 Homemade Coconut Milk

I wasn't even a big fan of coconut milk... you know, the stuff that comes in a can. I've used it a few times for recipes but I wouldn't just drink it.

Then my friend shared this link about making your own coconut milk. I had the coconut on hand so I gave it a try. It took 5 minutes and is a.ma.zing.

Step 1. Boil 1 cup of water
Step 2. Put 1/2 cup unsweetened shredded coconut in food processor or blender.
Step 3. Pour hot water over coconut.
Step 4. Pulse about 20 times, letting the mixture sit for a couple of seconds in between. (Don't run it continuously)
Step 5. Strain through a fine sieve into a jar. Refrigerate.

You can use the coconut shreds again, with another cup of hot water. The original link says you can make 4 cups of coconut milk with the same shreds.

You can also take the leftover coconut shreds, dehydrate them, and grind them into coconut flour. Thrifty!

As pictured on the original link, the coconut oil will rise to the top and solidify in the refrigerator. I am always trying to get more coconut oil in (I don't like eating it plain and I don't really eat toast, though it's great on toast) so I just stirred it back in and drank it. I also stirred in some vanilla, a few drops of liquid stevia, and about a teaspoon of cocoa powder. Yum!


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HCG-Friendly Super Bowl Food

Are you ready for the big game? Surprise your friends with these yummy recipes that are low-carb, gluten-free and sugar-free! Or if you're going to a Super Bowl Party and wondering how to stay on protocol, consider bringing a few of these with you so you can eat according to the plan but not feel left out.

I'll list out some of the best main dishes, and don't forget to look for desserts too! 

Phase 2

Meatball Burgers

 Taco Salad (or go rogue with ranch)

Meatballs: Regular or Gluten-Free

 Chili

 Chicken Chili

Chicken Fingers

Phase 3  

Taco Pizza or Tostada

Chicken Parm Fingers

Chicken Salad

Bruschetta Chicken

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P3 Chocolate Cheesecake

Warning: this is RICH! I baked it in a casserole dish without a crust but it would work fine with a crust as well. I recommend almond meal, butter and stevia or erythritol for a crust.

This is a small cake. For a full cheesecake, I would recommend you quadruple this recipe (so use 2 pkgs of cream cheese, 4 eggs, etc).

Chocolate Cheesecake

3 Tbsp Butter
6 Tbsp Cocoa Powder
4 oz Cream Cheese, softened (1/2 package)
4 Tbsp Erythritol, like Wholesome Sweeteners Organic Zero or Z-Sweet, powdered (I whiz mine up in the blender)
20-25 drops Liquid Stevia
1 tsp Vanilla
1 Egg

Preheat oven to 350* and spray a small oven-proof dish with cooking spray. (Mine is about 4" square.)

Melt butter and remove from heat. Stir in cocoa and cream cheese. Add erythritol one tablespoon at a time, mixing thoroughly as you add each one. Add liquid stevia and vanilla, mix well. Stir in egg and pour mixture into prepared dish. Bake about 20 minutes, then turn off the oven and leave the cheesecake in for about 30 more minutes. The center should be set but wiggle some if you jiggle the dish. Remove from oven and let cool, then refrigerate at least a couple of hours to set. Slice and serve.

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Sugar Free Mustard BBQ Barbecue Sauce

For the first time ever, I made my own pulled pork!  Then I wanted some barbecue sauce for it, but since I'm really trying to cut down on sugar, I thought I'd try making my own. I love the mustard style bbq sauce (is this South Carolina barbecue? I can never keep that straight) so here is my recreation. I loved it and so did my husband, who is very picky about his bbq. :)

Sugar Free Mustard Barbecue Sauce

1/4 cup Mustard
1 Tbsp Apple Cider Vinegar
8-10 drops Liquid Stevia
1/2 tsp Onion Powder
2-3 tsp Worsecestershire Sauce

The pulled pork couldn't have been easier: simply put a boston butt in the crock pot with a little water and salt and pepper, and cook on low for about 8 hours.  Then shred the meat.  Done!  Pork is not allowed on HCG Phase 2 but should be fine on Phase 3.  You could use the sauce on some chicken or beef in phase 2, though.

P2 Meatball Burger

This was one of those accidental strokes of genius. I was making a huge batch of meatballs to feed my freezer (yay for bulk cooking!) but I didn't want to eat meatballs for dinner after doing all of that prep. So I made a serving of meatballs into a burger and grilled it.  Delish!  Serve with a little marinara on top if you like (and cheese if you're on HCG Phase 3) or homemade Phase 2 ketchup.

Meatball Burgers

3.5 oz Ground Beef
1 Tbsp Bread Crumbs (this is the equivalent of your melba or grissini allowance. You can crush that if you prefer)
1 Tbsp Milk
1/4 tsp Onion Powder
1/4 tsp Basil
1/4 tsp Oregano
1/4 tsp Garlic Salt
pinch of Black Pepper

Combine all ingredients and form into a patty, then grill until done.


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P3 Creamy Coleslaw

Coleslaw has been on my list of things to figure out for HCG Phase 3, because so many of the traditional recipes call for sugar.  Once again, liquid stevia comes through for me as a great sugar substitute. My husband even loved this coleslaw, and he isn't a big fan of it in general. Score!

Creamy Coleslaw

3 Tbsp Mayo (with no sugar)
2 Tbsp Apple Cider Vinegar
8-10 drops Liquid Stevia
1/4 tsp Celery Salt
1/2 - 1 tsp Poppy Seeds
1 large head Cabbage, shredded

Mix all ingredients except cabbage together, and then toss with cabbage.  I recommend starting with half of the dressing, and then adding and mixing, so you don't end up with too much dressing.

On HCG Phase 2, if you do well using mayo in place of your milk allowance, you could make a side of this coleslaw on P2.

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P2 Chicken Apple Slaw

This was totally different from what I usually eat and I loved it!  It's almost a honey mustard flavor slaw, with the sweetness of apple and the protein included as well.  A great one-dish meal for the warmer weather.

Chicken Apple Slaw

1.5 cups Cabbage, shredded
3.5 oz Chicken, cooked and diced
1 Apple, diced
1 tsp Mustard
1 Tbsp Apple Cider Vinegar
5 drops Liquid Stevia

Mix mustard, ACV and stevia in a container large enough to hold the other ingredients.  Add cabbage, apple and chicken and toss to coat.  Eat immediately or refrigerate for later.

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P3 Low Carb Gluten Free Pizza Soup

P3 Pizza Soup with Zucchini Noodles

3 Tbsp Olive Oil
3-4 cloves Garlic, minced
2 small or 1 large Onion, diced

2 cups Chicken Broth or Vegetable Stock
2 cups Water
2 14oz cans Tomato Sauce
3 Zucchini, noodled (see note below)
1 Tbsp fresh Oregano or 1 tsp dried
2 Tbsp fresh Basil or 2 tsp dried
Salt and Pepper to taste

Parmesan Cheese, grated, for garnish

I use this really cool kitchen gadget to make noodles out of zucchini, cucumbers, potatoes, etc.  It's really nice if you like veggies chopped up on a salad.

Heat olive oil and saute garlic 2-3 min. Add onion and saute 4-5 min. 

Add broth, water, and tomato sauce. Bring to a boil, stirring frequently. Reduce heat to low and add zucchini, oregano and basil, s&p.  Simmer for 30-40 minutes - the longer the better. Top each serving with a sprinkle of parmesan cheese.

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P2 Tomato Soup

This is super easy and so yummy!  You could even dip your melba in it to pretend it's grilled cheese.  Well, maybe not, but whatever.  It's an idea. :)

Tomato Soup

1 clove Garlic, minced
1 can Diced Tomatoes
1/4-1/2 tsp Oregano
1/4-1/2 tsp Thyme
1/4-1/2 tsp Parsley
1/3 cup Cottage Cheese (I used low-fat, technically rogue on HCG P2)

Drain a little juice from the tomatoes into a saucepan and saute the garlic for a minute.  Dump in the tomatoes and spices and simmer for 5 minutes.  Add cottage cheese and blend until smooth.  An immersion blender works great for this if you have one.  If not, transfer the soup to your blender to puree. Season with salt and pepper to taste and serve.

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