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Menu for this week

14 Apr

Low Carb High protein sausage and Kale www.sleevers.wordpress.comLow Carb High Protein Oven baked tandoori chicken www.sleevers.wordpress.combacon-wrapped chicken


Typically, I make  3-4 different meats and 2-3 vegetables on Saturday, and that, combined with a couple of meals out feeds us well all week. This weekend, we were out of town and I was tired when we got back late Sunday afternoon. So I’m in what I call “bachelor cooking” mode, which involves some pre-made spice mixes and sauces. Still starting with fresh vegetables and meat, so all is not lost, but the meals are easier to fix. So here’s what we are having this week, and I’ll update the names below with recipe links as I post the recipes.


1. Quick Sausage and Kale

2. Tandoori Chicken

3. Bacon-wrapped chicken

4. Crockpot Beef & Broccoli

5. Split pea soup with extra ham

6. Roasted asparagus

7. Ready mixed Kale salad

Quick meal idea: Low carb pressure cooker sausage and kale

13 Apr


Got home after a lovely weekend with my son. So happy, but also very tired and I didn’t want to make anything elaborate. This is a quick standby at our house. I always have some chicken sausage in the freezer. We typically get Aidell’s sausage in different flavors from Costco.

My two favorites are either sausage with Kale, or sausage with green beans. You put the veggies in the bottom of your pressure cooker, top with the sausage. Seal and cook under high pressure for 6 minutes.

Dinner is served. Yup, it’s just that simple.

Meal Ideas: Sweet pepper poppers & Bacon-wrapped Chicken

7 Apr

bacon-wrapped chicken www.sleevers.wordpress.commeal idea poppers and chicken


Finding a way to cook meat and veggies in one fell swoop makes my (lazy cook’s) heart happy. This dinner also doesn’t really need a recipe. Just slap things together and put them in the oven. That’s what I did anyway.

In this version, I used the jalapeno cream cheese poppers I posted earlier with one delicious difference. I used a bag of mini sweet peppers. I see them all the time in the grocery store, they look so delicious, and they actually tasted very good in this dish.

Do NOT be intimidated by this “recipe” below. Basically you stuff some cream cheese into peppers, wrap with bacon. You season some chicken, wrap with bacon. You cook for 15 mins. Done.


It’s hard for me to estimate how much this makes in the way of servings because we can’t eat much chicken. Our sleeve doesn’t like chicken. I’d say this whole thing could be 4 servings for sleevers with 4 oz chicken and 2 filled poppers each.

For the Poppers


  • 8 sweet mini peppers
  • 4 tbs cream cheese
  • 4 strips uncooked bacon cut into half


  1. Cut open your sweet peppers and halve them lengthwise. Fill with cream cheese. I used jalapeno cream cheese, sour cream and onion cream cheese and plain cream cheese. It was all good.
  2. Take a bacon half strip, and gently stretch it. Not only does this make a half strip go further, it also softens it a bit and makes it easier to wrap around the pepper.
  3. Place wrapped pepper on a foil-lined baking pan.

For the Chicken


  • 1 lb chicken tenders
  • 2 seasoning mixes of your choice. I used grill mates sweet and smoky rub, and a different bbq rub. You could also use cajun seasoning, italian seasoning, seasoned salt, etc.
  • 6-8 strips uncooked bacon cut into half (I used up an entire pack of bacon between the two dishes)


  1. Divide your chicken in half and put each into a ziplock bag.
  2. Shake each of your seasonings into the two bags. This way you can have one lb of chicken but two different tastes. Important for sleevers who can’t each too much and get sick of the leftovers. Zip the bag shut and knead and mix well until the tenders are wrapped with the seasoning. Note how I gave you a wonderful way to season chicken without actually touching it. Eww.
  3. Take a bacon half strip, and gently stretch it. Not only does this make a half strip go further, it also softens it a bit and makes it easier to wrap around the chicken tender.
  4. Place wrapped chicken on the same foil-lined baking pan.


  1. Poppers and Chicken meal idea

Ready to Cook

  • Move oven rack to highest position and heat broiler to high.
  • Place your baking pan with the poppers and chicken on it.
  • Cook for 15 minutes until the tenders are done. Really, it only takes 15 minutes because those tenders are so thin.

That’s it. Enjoy!


Meal ideas: Poppers and chicken tenders

6 Apr


There’s something nice about cooking your meat and veggies at once and having a quick meal ready.

This is what I’m feeding my son for his lunch today. Sweet peppers with cream cheese wrapped in bacon, chicken tenders marinated overnight in a sweet smoky barbecue rub and then wrapped in bacon because…I mean, Bacon!

Broiled in oven together for 10 minutes. I’ll post the recipe for the chicken later.

Erin’s Asian Glazed Drumsticks

1 Apr

Asian Glazed Drumsticks


One of the wonderful things about my sleeve journey has been the friends that I’ve made along the way. The ones that you can talk to about everything from fear of your staples popping loose, to how you haven’t gone potty in a while, to “I am so sick of counting every calorie!”  The ones that listen to you bitch when you hit a neverending stall and you’re sure you’re failing.

Well Erin is one of those friends. In addition to trying out and reporting on many of the recipes I make up, she is also very diligent about planning menus for her family, and about actually following the weekly plan. I mean, I could make a plan but 10 mins later I’d be distracted by a bumblebee and it would be all over.

So I asked Erin if she would share what she’s making for her family with us. Many of her recipes, including this one, come from as did this one. Unlike me, Erin is actually a good person so she follows the recipe instead of just winging it. Here’s the actually recipe and directions.

Serves 4 regular servings, 8 sleever sizes with sides of veggies


  • 8 medium chicken drumsticks, skin removed (can also use thighs)
  • olive oil spray
  • 1 cup water
  • 1 tbsp Sriracha hot sauce (more or less to taste)
  • 1/3 cup balsamic vinegar
  • 1/3 cup low sodium soy sauce
  • 1 tbsp honey (or sugar)
  • 3 cloves garlic, crushed
  • 1 tsp ginger, grated
  • 2 tbsp chives or scallions, chopped
  • 1 tsp sesame seeds


  1. In a heavy large saucepan, brown chicken on high for 3-4 minutes with a little spray oil.
  2. Add water, balsamic, soy sauce, honey, garlic, ginger, hot sauce and cook on high until liquid comes to a boil. Reduce heat to low and simmer, covered for about 20 minutes.
  3. Remove cover and bring heat to high, allowing sauce to reduce down, about 8-10 minutes, until it becomes thick, turning chicken occasionally. (Keep an eye on glaze, you don’t want it to burn when it start becoming thick)
  4. Transfer chicken to a platter and pour sauce on top. Top with chives and sesame seeds and serve

Asian Glazed Drumsticks
Servings: 4 • Serving Size: 2 drumsticks • Old Points: 5 pts • Points+: 5 pts
Calories: 213 • Fat: 4.7 g • Protein: 27.5 g • Carb: 12.7 g • Fiber: 0.4 g  

Low Carb High Protein Orange Chicken

28 Dec

I love orange chicken, but I don’t love all the fried, sugary stuff that goes into it. I thought I’d try a simpler, healthier version and I’m happy to say it turned out just fine. Wonderful orange flavor, not too sweet and syrupy. Would love to know what you think of it, if you try it.


Low carb orange chicken from


  • 1.5 lbs chicken tenders
  • 2 tsp baking soda
  • 4 cloves crushed garlic
  • 4-5 dried red chilis
  • 1 tablespoon peanut oil

For the Sauce

  • 2 tsp orange zest
  • Juice of 1 fresh orange (zest it before you juice it, otherwise it’s no bueno, mess everywhere)
  • 4 tablespoons soy sauce
  • 1 tablespoon Chinese rice wine or Sherry
  • 1 tablespoon Chinese rice vinegar
  • 1 tsp sesame oil
  • 2 tablespoons agave nectar or artificial sweetner of choice
  • 1 tablespoon corn starch (substitute arrowroot or cassava root powder for Paleo)
  • 1 tablespoon water


Low carb orange chicken before the sauce from

  1. Cut chicken into bite-size pieces and mix in the baking soda. This will tenderize the meat. Do not skip this step since we want the chicken to cook quickly and the more tender it is, the better it will taste. Set aside until you get the sauce ingredients together, or about 15 minutes.
  2. Mix together all the sauce ingredients and stir well, dissolving any clumps with a whisk.
  3. Rinse out the chicken and pat somewhat dry with a paper towel.
  4. In a wok or sauce pan, heat the oil until shimmering on medium-high heat, and put in the garlic and the red chiles. Saute quickly for a minute or two, and then add in the chicken.
  5. Let the chicken form a light brown coat and then flip over and let it cook on the other side. I flipped back and forth for about 5-8 minutes until the chicken was cooked through.
  6. Pour in the sauce ingredients and immediately take it off the burner to mix it well. If needed, you can put it back on for a few minutes for the sauce to thicken.

We served over steamed quinoa but it would taste great on cucumber “noodles’ or shirataki noodles as well.


Low Carb Orange Chicken nutrition from

Crockpot Chicken Korma Paleo, Low Carb, Gluten-free

23 Dec

Crockpot Chicken Korma

I promised to create this a very long time ago, so here goes. Better late than never, right? Super simple too.


  • 2 lbs chicken pieces, bone-in preferred
  • 1/2 cup half and half
  • 1/4 c chopped cilantro

For the Sauce

2013-12-20 11.40.52Crockpot Chicken Korma sauce from

  • 1 red onion peeled and cut into quarters
  • 5 peeled cloves
  • 2 in piece of ginger
  • 1 serrano chili pepper
  • 1-2 small tomatoes
  • 1/2 c of greek yogurt (substitute coconut milk to make paleo)
  • 1/4 c of raw cashews, soaked in boiling water for 10 mins
  • 1/4 tsp turmeric
  • 1/4 tsp cayenne pepper
  • 1/2 tsp ground coriander seed
  • 1/4 tsp ground cumin seeds
  • 1 tsp home-made garam masala or store-bought
  • Salt to taste

Whole Spices

  • 1 bay leaf
  • 5-6 whole cloves
  • 3-4 green or black cardamom pods
  • 2 inch piece of cinnamon
  • 4-5 black peppercorns


  1. Soak cashews in boiling water to soften them up. Meanwhile, gather together sauce ingredients.
  2. Put into a food processor along with the cashews. Add 1/4 c water.
  3. Puree into a  sauce, scraping the sides of the bowl from time to time. This may take a while, be patient.
  4. Place chicken into a crockpot and pour the sauce on top of it.
  5. Add whole spices, mix together and cook on low for 8 hours or high for 4 hours.
  6. Just before serving, mix in half and half and  with chopped cilantro.

Crockpot Bourbon Chicken

16 Dec

WLS-friendly Bourbon Chicken

I’ve seen versions of this recipe with lots of sugar and apple juice (sugar again), and wanted to try to make it with less sugar. Turned out quite well.


  • 2 lbs boneless chicken thighs cut into bite-size pieces
  • 2 tablespoon cornstarch
  • 2 tablespoon extra virgin olive oil
  • 1 garlic clove crushed
  • 1/4 teaspoon ginger
  • 3/4 teaspoon crushed red pepper flakes
  • 1/4 cup  brown sugar
  • 2 tablespoons Sriracha sauce
  • 1 tablespoon cider vinegar
  • 1/2 cup water
  • 1/3 cup reduced sodium soy sauce


  1. Whisk all ingredients into crockpot and add chicken. Cook on low for 8 hours or high for 4.

Crockpot Garam Masala Chicken

7 Nov

Easy Garam Masala crockpot chicken

So I love the idea of making a whole chicken on the weekend, shredding it, and then just incorporating it into different dishes through the week. It’s easy, it’s nutritious, and lends itself to many different recipes. I’ve done that two weekends in a row, and discovered that it’s not the best idea for a household with two sleeved adults–way too much chicken! But if you’re feeding your family and they actually eat chicken, unlike my spoiled brat, then it would work well.


  • 1  medium onion, sliced thin
  • 1 whole chicken, washed, giblets, skin and fat removed
  • 1 c greek yogurt
  • 1/4 c grated onion
  • 6 garlic cloves peeled and crushed
  • 2 in fresh ginger crushed and chopped as fine as you can (or grate for best results)
  • 2 tsp garam masala
  • 2 tsp turmeric
  • 1 tsp salt
  • 1 tsp cayenne pepper
  • 1 tsp ground cumin
  • 2 tsp ground coriander
  • 1/4 c cilantro

Crockpot Garam Masala Chicken


  1. Place onion slices in the bottom of the crockpot
  2. Mix greek yogurt with all remaining vegetables and spices
  3. Spread this mixture all over the chicken. Massage in lovingly and try not to think of the fact that you’re touching raw chicken flesh
  4. Place the chicken on top of the sliced onions
  5. Cook on high for 4 hours or low for 8 hours. You do not need to add water. The chicken will release it’s own juices.
  6. When the meat is done, gently lift chicken out of the crockpot. It’s going to want to fall apart, so be prepared.
  7. Take a hand blender and smoosh up the remaining onion and stock/juice in the pot, and reserve to use as a sauce for the chicken.



Crockpot Thai Chicken

16 Oct

Crockpot Thai chicken from


I love chicken with peanut butter and have a quick stove top recipe here. But there’s something about putting everything into a crockpot and letting it cook on it’s own that’s very rewarding. This one has a good mix of sweet, hot, tart and creamy, and is super simple.

Serves 4, half a thigh each


  • 2 chicken thighs, fat and skin removed
  • 2 tbsp peanut butter
  • juice of 1 lime
  • 1 tsp freshly grated ginger
  • 2 cloves garlic minced
  • 1 tsp soy sauce
  • 2 tsp any sweet chili sauce (I used one I got at Target: Asian-inspired sweet chili sauce for wings.)
  • 1 tsp Sriracha sauce
  • salt to taste


  • Lay chicken into the crockpot
  • Mix all the other ingredients together and pour over chicken. You do not need to add water or any other liquid. The chicken and other ingredients will make their own juice.
  • Cook for 4 hours on high or 8 hours on low
  • Shred the chicken so that it’s all covered in the sauce
  • Add more sriracha if you need
  • serve over Cucumber “noodles”

You may be able to eat two servings of this if you can finish one chicken thigh at a time. I can’t so I’ve listed this as four servings. Putting it over cucumbers will be tasty and filling.

Sleevers Thai crockpot chicken

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