chicken recipe – Elevation Medical Weight Loss

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Today we have a low-carbohydrate recipe for crispy baked chicken without the breading. The outer coating consisiting of parmesan and spices will be baked and then broiled to crunchy bites. We love to bake in colder weather to heat up the kitchen. It’s a fairly simple recipe to make and not a lot to clean up.

So we found some broccolini at the market the other day. Broccolini is a cross between Chinese broccoli (kai-lan) and American Broccoli. The taste is sweeter, more tender and crisper than that of broccoli. 8 stalks of broccolini is 35 calories with 6 grams of carbs.

To reiterate, all of the recipes at Elevation Medical Weight Loss are gluten-free and low-carb. This meal will work well with both the phentermine and HCG diet, if you are a fan of chicken.

Recipe serves 6: 2 tenderloins per serving (5 oz lean chicken total) Prep Time: 15 minutes, cooking time: 20 minutes
INGREDIENTS	CALORIES	CARBS
Chicken tenderloins, 2 lb (usually 12 strips)	1100 calories
Butter, 1/4 cup or half a stick of butter	407 calories
Parsley, 2 tbsp minced

FOR THE TENDERLOIN COATING
Grated parmesan cheese, ¾ cup	323 calories	3 gram
Oregano, 1 tbsp dried
Paprika,1 tbsp
Garlic powder, 1 tsp
Salt, 1 tsp
Pepper, 1/2 tsp
Cayenne pepper, a pinch

FOR THE BROCCOLINI
Broccolini, 1.5 – 2 lb	350 calories	60 g
Vegetable/Canola oil, 2 tsp	80 calories
Oyster sauce, 1 tbsp	9 calories	2 g
Garlic, 1 tbsp minced

Total calories for 6 servings	2269 calories	65 g carb
TOTAL CALORIES PER SERVING Recipe serves 6	378 calories	11 g carb

INSTRUCTIONS:

Preheat oven to 425° F.
Combine ingredients for the chicken tenderloin coating (Parmesan cheese, Oregano, garlic powder, paprika, salt, pepper, cayenne pepper) in a bowl and stir to mix. Set aside.
Melt butter in a microwave-safe shallow pan for 60-90 seconds in microwave.
For the broccolini: in a large pan on medium heat, add 2 tsp of vegetable/canola oil and add in 2 lbs of broccolini with 1/2 cup of water. Stir in minced garlic and 1 tbsp oyser sauce. Let steam for 10-12 minutes or until desired softness.
Line a baking pan or sheet with aluminum foil to reduce clean up.
Dip each strip of chicken tenderloin in the melted butter, then dip into the Parmesan and spices coating. Shake off coating excess back into the bowl. Place tenderloins on baking sheet or pan.
Repeat steps to coat all of the tenderloins. Sprinkle minced parsley on top. Place pan into oven to bake at 425° F. Bake for 15 minutes.
Check on the broccolini to see if it’s cooked to your desired liking. Turn off heat and let sit.
Check on the chicken tenderloin. Chicken tenderloins does not take too long to cook, you may use a steak knife or fork to check the middle to see if it’s done.
Switch the oven to high broil. Use a pair of good mittens to move the baking rack to the very top. Allow 1-2 inches between the chicken tenderloins and the fire for broiling. Broil for 5-7 minutes until coating appear crispy without being burnt (black).
Turn off broil and remove chicken tenderloins from oven.
So can I go in the oven to thaw out, mommy?
Serve chicken tenderloins with broccolini (8 stalks is around 3 oz). If you have extra calories to spare, the chicken goes very well with a few tablespoon of salsa, another recipe found HERE.

The meal is a little over 5 oz of protein, 378 calories with 11 grams of carbs. Enjoy!

Here is another low -calorie and low-carb recipe that is great for any day of the week. The chicken based meal cooks up easily and stores well in the fridge for another delicious meal upon reheating.

Tray of Ingredients: Lettuce, mushrooms, chicken breast, onions, green onions, water chestnuts. Sauce mixture of: soy sauce, salt, ginger, garlic, rice wine vinegar, and ginger.

Chicken lettuce wrap: recipe serves 6 prep time: 20 minutes cook time, 15 minutes.
Ingredient	Calories	Carbs
Lettuce, ½ a head	55 calories	11 g
Chicken breast, 1.5 lbs chopped and diced	1123 calories
Onion, ½ medium	23 calories	5 g
Soy sauce, 4 tbsp	35 calories	3 g
Sugar, 2 tbsp	25 calories	25 g
Water chestnut, 6 oz, diced	160 calories	40 g
Mushrooms, 6 oz diced	44 calories	8 g
Green onions, 1 bundle chopped
Ginger, 1 tsp finely chopped or ¼ tsp powder
Salt, ½ tsp
Rice wine vinegar, 1 tbsp
Garlic, 2-3 cloves or 1 tsp
TOTAL	1490 total calories	92 g

It tastes so good we can’t keep our toddler away

Instructions:

Mince the chicken breasts into fine pieces, or as an alternative, you can use 90% lean beef or ground turkey or ground chicken.
Use a large non-stick skillet and put on medium heat, no oil required.
Mince the chopped water chestnuts and mushrooms.
Toss in the chopped chicken on the skillet.
After 5 minutes, combine the rest of the ingredients: onions, green onions, water chestnuts, soy sauce, salt, ginger, garlic, rice wine vinegar, and ginger.
Turn to medium high heat and cook for another 10 minutes or until done.
Lay the lettuce leaves open on a large plate, scoop in the chicken mixture on the lettuce and sprinkle on a bit of green onions. Add salt and pepper to taste. Serve warm.

There is a lot of flexibility with this recipe. You may omit the water chestnuts to reduce the carb content if you choose. And it almost does not matter the timing of the added ingredients as you cook. As long as most of the sauce cooks off, the chicken and chopped water chest nut will absorb the flavor and you will have a flavorful and healthy meal.

Tag: chicken recipe

Baked Parmensan-Breaded Chicken with Broccolini

Total calories for 6 servings

2269 calories

65 g carb

Chicken Lettuce Wraps