Chicken Recipes on The Plan

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Chicken with Italian Herbs & Orange Zest (serves 2)

Ingredients:

1 Orange, washed
1 Tablespoons Italian Herbs
3/4 lb of chicken breast

Method:

Preheat oven to 350 F.  Remove the orange peel with a grater and set aside.  Sprinkle both sides of the chicken with Italian Herbs and then top with the orange zest and bake for 20 to 25minutes.

Chicken Parmesan (serves 2)

In the book, "The Plan" by Lyn-Genet Recitas, a recipe like this is recommended to test tomatoes.

Ingredients:

2 Plum tomatoes, diced
3-4 Tablespoons of olive oil
4 Garlic cloves (peel and mince 3 clove and smash one)
2 Tablespoons of jullianed or chopped basil
Sea Salt and Pepper to taste
3/4 lb of chicken breast
3 ounces of fresh unsalted mozzarella
1 ounce Parmesan

Method:

Pound the chicken to 1/3 – 1/2 inch thickness. Season both sides of the chicken with salt and pepper.

Heat a medium skillet over medium-low heat and add 1-2 Tablespoons of oil. When oil is hot, add smashed garlic and cook, stirring occasionally, for about 7 minutes, until golden brown and softened. Remove the garlic.

Turn up the heat to medium. Once the oil is hot, add the chicken and cook 2-3 minutes per side, until the chicken is brown. Lower the heat to medium and cook the chicken for another 2-3 minutes turning once until the chicken is done.

Saute the tomatoes, minced garlic and basil in 2 Tablespoons of oil until the tomatoes are soft.

Spoon the tomato mixture on to the chicken and top with mozzarella and Parmesan cheese.  Broil for until the cheese has melted.

If you like thicker chicken then bake the chicken in a 350 F oven for 15-20 min.

Lemon Butter Chicken (serves 2)

 I like a lot of lemon in this sauce.  I don't know if capers or shallots are allowed in Phase One or Two so wait until Phase Three to add them.  Capers have a lot of sodium so the less you use the better. Shallots are probably safe since garlic and onion is allowed but why take a chance.

Ingredients:

2 Tablespoons butter
1 Teaspoon olive oil, optional
1/2 to 1 whole lemon juiced
Sea Salt and Pepper to taste
3/4 lb of chicken breast
1Tablespoon Manchego cheese grated
Optional: 1 Tablespoon drained capers and 1/4 cup of shallots.

Method:

Pound the chicken to 1/3 – 1/2 inch thickness. Season both sides of the chicken with salt and pepper.

Heat a medium skillet over medium heat and add the butter and the olive oil.  You're adding the olive oil so the butter wont burn. When butter is close to  is melted raise the heat to medium high.

Once the butter is bubbling, add the chicken and cook 2-3 minutes per side, until the chicken is brown. Lower the heat to medium and cook the chicken for another 2-3 minutes, turning once, until  the chicken is done


If you are adding capers and shallots add them to the pan now and cook them for 30 seconds.  Add lemon juice to the pan and cook for another 30 minutes and then serve with grated cheese over the top.