Chicken Tikka Masala

Chicken Tikka Masala

One of my favorite dishes is a savory Chicken Tikka Masala. I featured this healthy version in both my Spring C1 Challenge as well as in my monthly meal planning service, Simply17.

You can serve this chicken dish over roasted veggies (carrots and cauliflower is usually how I serve this), or if you’re in a later cycle, you can serve over rice or roasted spaghetti squash like you see community member, Judy, did in the photo above.

Chicken Tikka Masala

Ingredients:

1 1/2-inch fresh ginger, peeled and grated OR 3 teaspoons ground ginger

4 cloves garlic, finely minced

1/2 large yellow onion, finely diced

4 boneless skinless chicken breasts, diced into 1-inch cubes

Garam Masala spice blend, divided (see below)

Salt

2 Tablespoons olive oil, divided

1 Tablespoon tomato paste

1 1/2 teaspoon ground paprika

1/4 teaspoon cayenne pepper, or to taste

1 28 oz can crushed tomatoes

1/2 cup plain Greek yogurt

1 Tablespoon fresh lemon juice

For Garam Masala spice blend:

1 ½ teaspoons ground cumin

1 ½ teaspoons ground coriander

1 teaspoon black pepper

3/4 teaspoon ground cardamom

3/4 teaspoon ground cinnamon

1/3 teaspoon ground nutmeg

Directions:

Mix all Garam Masala spices together and set aside.

Combine ginger, garlic and onion and set aside.

In a large bowl, add chicken, 1 ½ teaspoons of the Garam Masala spice blend and 1 teaspoon salt and thoroughly coat chicken.

Heat 1 Tablespoon olive oil in large pan on medium-high heat. Add chicken and cook on all sides until thoroughly cooked, about 6 minutes.

Transfer chicken to plate and cover with foil. Set aside.

In the same pan, add remaining 1 Tablespoon olive oil on medium-high heat. Add ginger, garlic and onion mixture to pan and cook until onions are soft.

Next, add tomato paste, remaining Garam Masala spice blend, paprika and cayenne pepper to onion mixture and cook until well combined. Add crushed tomatoes and season with salt.

Bring tomato mixture to a boil, reduce heat and simmer for a few minutes uncovered. If mixture is too thin, simmer until it reaches a desired consistency. Add water if it’s too thick.

Add chicken to tomato mixture and heat through, about 1 minute. Remove from heat and add in Greek yogurt and lemon juice. Serve over roasted vegetables. If you’re on Cycle 2 or 3, serve over brown or basmati rice or roasted spaghetti squash.

Yields 4 Servings

Approved for all cycles.

Both photos courtesy of Judy H., a member of my 17DD Blog Community

Original article and pictures take 17ddblog.com site

Chicken Stir Fry (C1)

Chicken Stir Fry (C1)

Dinner! Courtesy of Walden Farms Asian dressing (use as marinade). Side of fried cauliflower.

Very easy!

Cut 6 chicken breasts into strips.

Add the dressing to coat evenly.

Saute some garlic in olive oil, add 2 bags of broccoli carrot streamers, fry them a bit, then add the chicken, stirring and frying until cooked. Add a little bit of low-sodium soy sauce.

Cauliflower is even easier.

Shredded it on the food processor grating blade.

Saute garlic in olive oil, add the cauliflower, half a bag of shredded carrots, half a bag of broccoli slaw and half a bag of slaw mix. Sometimes I add peppers or green onions.

Add a couple Tbs of low sodium soy sauce, and cook until tender.

Then make a well in the middle and pour in some egg beaters or a few beaten eggs. Cook like scrambled eggs and mix into the veggies.

Original article and pictures take 17ddgal.blogspot.com site

Chicken or Beef Skewers (Shish Kabobs)

Chicken or Beef Skewers (Shish Kabobs)

Chicken Skewers with Veggies

Update- I never thought to mention this before and it came to me when posting this recipe on the FB page just recently. The marinade recipe is a slight modification of an old family recipe we use for Peruvian Anticuchos. If you want to use the original recipe, use El Pato tomato sauce rather than regular tomato sauce for that added kick. Enjoy!

Cut up 1 chicken breast (Cycle 1) or 6-8 oz Beef Sirloin (Cycle 2/3) into bite sized pieces. Use the following recipe and let meat marinate for at least 2 hours:

Marinade:

2 tbsp Olive Oil

1 tbsp Apple Cider Vinegar

1/4 Cup Tomato Sauce

1/2 tsp Chili Powder

1/2 tsp Cumin

1/2 tsp Oregano

1/2 tsp sweetener

Salt, Pepper to taste

Use your favorite veggies from the Cycle Food lists such as onion, mushroom, bell peppers, etc and place them on skewers with meat and grill (you may marinate veggies in same sauce if you desire).

Print Recipe - Fast & Free

Cycle 2/3 additions: Use potatoes for your skewers (try canned mini potatoes– they work best), or serve with brown rice or couscous.

Yield- 1 Serving

Original article and pictures take 17ddblog.com site

Chicken Lettuce Wraps - 17 Day Diet Recipe

Chicken Lettuce Wraps - 17 Day Diet Recipe

These Chicken Lettuce Wraps are fantastic. I wasn't sure I could stay on the 17 day diet until my wife made these. If this is what diet food tastes like sign me up.

Sauce:

4 tablespoons soy sauce

2 tablespoons splenda brown sugar

1 teaspoon rice vinegar

small amount of water

Filling:

1 to 2 tablespoons olive oil

4 chicken breasts, baked and diced

1 cup water chestnuts, diced

1 and 1/3 cups mushrooms, diced

1 to 2 teaspoons garlic, minced

3 tablespoons onions, diced

iceberg lettuce leaves

Heat oil in wok, add chestnuts, mushrooms, onions and garlic. Heat until warm. Add chicken and stir. Drizzle sauce over mixture and stir. Heat thoroughly. Spoon mixture into lettuce leaves and serve.

Original article and pictures take lifedecoblog.blogspot.com site

Chicken Feta Spinach Patties

Chicken Feta Spinach Patties

Here is a Chicken Feta Spinach Patty recipe that 17dd Blog reader, Judy H., was inspired to create from scratch after reading another member’s post about her patties from her local butcher. The original patties looked so delicious that Judy got creative in the kitchen and developed her own version!

Judy’s recipe was originally double what I posted here, so I took the liberty of converting it to a 4-serving recipe. In Judy’s original recipe, she used 3 eggs (for a 2-pound ground chicken recipe), so if you feel like your chicken needs more than 1 egg, then by all means feel free to add in more.

This recipe is approved for all cycles of the 17 Day Diet. For your non-dieters in the family, toasted on a sesame bun would be a perfect addition. If you’re watching your carb intake, consider a protein style burger (patty wrapped in lettuce), or served as a patty alongside your favorite veggies! Enjoy!

Chicken Feta Spinach Patties

Ingredients

1 pound ground lean chicken

1 egg

1 teaspoon garlic powder

1 teaspoon tarragon

1 teaspoon pepper

1 1/2 to 2 ounces crumbed non or low-fat feta cheese

1 large handful spinach, chopped

1 teaspoon Olive oil (for frying)

Directions

In a large bowl, add all ingredients except for the olive oil and combine until well incorporated.

Preheat a non-stick pan on medium high heat. Depending on how lean your chicken is, you may need to add a bit of Olive Oil to the pan. Add patties and cook until both sides are browned and chicken is cooked to an internal temperature of 160 degrees F.

Yields 4 servings (1/4 pound patty per serving)

Approved for all cycles

Photo courtesy of Judy H.

Original article and pictures take 17ddblog.com site

Chicken Enchilada Soup (Slow Cooker)

Chicken Enchilada Soup (Slow Cooker)

Holy cow! If you’re looking for a soup that’s going to fill your house with fragrant smells, this is the one you need to try! Not only is this soup tasty and healthy, but it’s one of those “set it and forget it” recipes. Yes, you heard me right! This is a slow cooker recipe you can get set up in the morning on your way to work and enjoy when you get home for dinner! It’s that easy!

This recipe was a HUGE hit during my last C1 Challenge, so I’m proud to present you with a soup that will likely become a staple in your household (bonus: your entire family will love this!). Another bonus is that this soup is 17 Day Diet compliant and you can enjoy this during all cycles!

Chicken Enchilada Soup

Ingredients

1 1/2 pounds boneless skinless chicken breasts

1 medium onion, diced

1 bell pepper, thinly sliced

1 jalapeño, de-seeded and diced

1 Serrano chili, de-seeded and minced

2 cloves garlic, minced

1 15-oz. can diced tomatoes

2 cups chicken stock (or broth)

1 Tablespoon chili powder

1 Tablespoon cumin

1 teaspoon dried oregano

1/2 teaspoon paprika

Salt and pepper, to taste

2 Tablespoons fresh cilantro, chopped (optional)

Low-Fat Sour Cream (optional)

Directions

Add the chicken to the bottom of the slow cooker.

Add the onion, bell pepper, jalapeño, Serrano chili, and garlic on top of the chicken.

Next, pour the diced tomatoes and chicken stock over the top.

Sprinkle with the spices and seasonings over the top.

Cover and cook on low heat for 8 hours. Use a fork to shred the chicken before serving. Garnish with cilantro and a dollop of low-fat sour cream.

Yields 4-6 Servings

Approved for all cycles

Photo courtesy of Jennifer S.

Original article and pictures take 17ddblog.com site

Chicken Caesar Kebabs

Chicken Caesar Kebabs

These chicken kebabs were featured in my Summer C1 Challenge and they were a huge hit inside of my private Facebook group where we have fun with recipe swaps year round! This is a healthier version of the normally higher-fat caesar salad and is a perfect dinner for all cycles of the 17 Day Diet year round. Enjoy!

Chicken Caesar Kebabs

Ingredients

1 pound boneless, skinless chicken breast, cut into 1 1/2 inch chunks

2 whole romaine hearts, cut into 1 to 1 1/2 inch pieces or 4 whole romaine hearts cut in half (depending on preference)

20 grape tomatoes

2 garlic cloves, minced

1/4 cup fresh lemon juice

2 teaspoons Worcestershire sauce

2 teaspoons Dijon mustard

1 teaspoons anchovy paste (optional)

2 Tablespoons plain Greek yogurt

2 Tablespoons Olive Oil

2 Tablespoons grated Parmesan cheese

Directions

If using wooden skewers, soak in water for 30 minutes to prevent burning.

Thread the chicken chunks on to skewers. Place skewers into a shallow baking dish that they can lay flat.

On separate skewers, thread the lettuce pieces alternating with grape tomatoes. Place into another shallow baking dish that they can lay flat.

In a medium bowl, whisk together garlic through anchovy paste. Whisk in yogurt and olive oil.

Pour one-third of the dressing onto the chicken. Rotate the skewers to cover all the chicken to fully coat.

Pour one-third of the dressing over the lettuce skewers. Rotate the skewers to cover all the lettuce and tomatoes.

Cover both dishes and refrigerate for an hour to allow marinating.

Heat a grill or pan to medium high heat. Either coat grill with oil or heat oil in pan.

Place the chicken onto the grill or pan and cook 3 to 4 minutes per side, or until chicken is 165 degrees. Allow to rest once done.

Put lettuce and tomato skewers onto the grill or pan. Cook for about a minute on each side. You just want the lettuce slightly charred.

When you’re ready to serve, drizzle remaining dressing over skewers.

Yields 4 Servings

Approved for all cycles

Photo Courtesy of Stephanie G – follow her on Instagram here: @stephieges

Original article and pictures take 17ddblog.com site

Chicken and Broccoli Skillet Stir-Fry

Chicken and Broccoli Skillet Stir-Fry

1. In a large skillet heat about 1-1/2 tablespoons sesame oil over medium-high heat.
2. Add in broccoli florets and 4 tablespoons chicken broth; cover skillet and cook until the broccoli is just crisp-tender (about 2 minutes) transfer to a bowl.
3. Season the chicken strips with salt and pepper, then add to the hot skillet with green onions; saute until the chicken is cooked through (about 3 minutes).
4. Add in remaining 2 tablespoons chicken broth, hoisin sauce and oyster sauce. Add in the broccoli florets back to the skillet; toss to combine until heated through (about 1-2 minutes).
5. Transfer to a platter or large bowl and sprinkle with sesame seeds.
6. Serve with cooked rice.
7. Delicious!

Advertisement

Original article and pictures take geniuskitchen.sndimg.com site

Chicken and Broccoli Bake

Chicken and Broccoli Bake

This recipe I’ve featured in a few past Challenges as well as my Yummy! recipe book for Cycle 1 of the 17 Day Diet. This version is from my book (the Challenge version is slightly different, but I like this one better, plus it’s easier to make).

The photo above is courtesy of Diane Perrier, a member of my 17DD Blog Facebook Community!

Chicken and Broccoli Bake

Ingredients

3 Tablespoons olive oil

1 pound boneless chicken breasts, diced

salt and pepper, to taste

2 large broccoli heads, florets removed

2 garlic cloves, minced or grated

1/2 cup diced white onion

1/2 cup low-sodium vegetable or chicken broth

1/4 tsp dried thyme

1/4 tsp dried parsley

1/4 tsp onion powder

1 cup shredded parmesan cheese

1/2 cup shredded low-fat mozzarella cheese

Directions

Preheat the oven to 400 degrees F.

Heat an oven-safe skillet over medium heat and add 1 tbsp olive oil. Season the chicken with salt and pepper and cook until slightly browned and cooked through. Remove the chicken and any juice from the skillet and add to a bowl.

Bring a pot of salted water to a boil. Add the broccoli florets and cook until tender, about 2-3 minutes. Drain.

Using the same skillet from the chicken, heat the remaining 2 tbsp olive oil over medium-high heat. Add garlic and onion and cook for 5-8 minutes or until the onion is very soft and translucent.

Whisk in the broth to the onion mixture and stir until it thickens, about 2 minutes. Add the thyme, parsley and onion powder.

Stir the cooked chicken, the broccoli florets into the mix and toss to combine.

Remove from the heat and sprinkle the cheese over the top. Cover with foil and bake for 25 minutes or until the cheese is melted. Remove the foil and broil until the cheese is lightly brown, about 1-2 minutes.

Yields 4 Servings

Approved all cycles

Photos Courtesy of Cari G. Follow Cari on Instagram.

Original article and pictures take 17ddblog.com site

Cauliflower Tortillas

Cauliflower Tortillas

A member of my community was craving a low-carb tortilla to use with my Slow Cooker Mexican Cilantro Chicken recipe I recently introduced in my C1 Challenge. She made a few adjustments from another cauliflower hash brown recipe I provided and came up with a Cauliflower Tortilla solution! Here’s Wendy’s version:

Cauliflower Tortillas

Ingredients

1 large head of cauliflower

2 large Eggs

1/2 to 3/4 cup non or low-fat shredded cheddar cheese (enough cheese to bind everything together)

1/2 teaspoon garlic powder

1/2 teaspoon paprika

Salt and Pepper, to taste

Directions

Preheat oven to 400 degrees F.

Remove florets from head of cauliflower and rinse well.

In a medium size bowl, add your cauliflower florets and microwave on high for 3 minutes, or steam them on the stove top in a large pot, until cauliflower is cooked.

Allow cauliflower to cool for a few minutes. In a large bowl, mash the cauliflower until you reach a smooth consistency.

Place mashed cauliflower into either paper towels or a clean kitchen towel and squeeze all excess liquid from cauliflower. It’s really important to get as much as the liquid out of the cauliflower as possible.

Wendy’s tip: squeeze all liquid from cauliflower until your cauliflower resembles “sawdust” type of consistency and dryness.

Add all other ingredients to cauliflower mixture into a bowl and mix well to combine.

On a greased baking sheet, form 6 to 10 round-shaped tortillas (your number of tortillas may vary depending on the size and thickness of your tortillas).

Bake for 15 minutes on each side, or until golden brown.

Allow to rest for 7 to 10 minutes to allow tortillas to firm up prior to serving.

Wendy’s tip: make these earlier in the day if you can, and toast them up prior to dinner to get them a little crunchy!

Yields 6-10 tortillas, depending on the size you make them.

Approved for all cycles

Photo courtesy of Wendy Y.

Original article and pictures take 17ddblog.com site

Cauliflower Soup with Toasted Pine Nuts

Cauliflower Soup with Toasted Pine Nuts

Silky cauliflower soup gets a creamy, tangy flavor boost from plain yogurt which pairs perfectly with dried mint and toasted pine nuts.

Brisk Fall days practically beg for a satisfying bowl of warm soup. As a proud member of Stonyfield Organic’s Clean Plate Club, I decided to create a recipe using local, seasonal produce that incorporates one of my favorite foods: plain yogurt.

It can be tempting to celebrate the season with heavy comfort foods but wouldn’t it be great to ring in the new year already feeling good about ourselves? Don’t get me wrong, there is a time and place for hot, fresh cider donuts but don’t forget to fill the body with good things, too!

Speaking of good things, cauliflower might not be bright red or leafy green but it is LOADED in health benefits:

• Full of B vitamins including riboflavin, niacin and thiamine.
• A natural source of dietary fiber, cauliflower helps promote digestive health while also keeping you fuller, longer.
• Pregnant? Cauliflower is a great source of folate which helps prevent birth defects.
• Antioxidant-rich cauliflower has been shown to reduce the risk of cancer, heart disease and stroke.
• An excellent source of Vitamin C, loading up on cauliflower is a great way to strengthen the body’s immune function – just in time for cold and flu season!

Even better? Cauliflower is affordable, versatile, readily available and absolutely delicious.

Your fork is waiting.

Original article and pictures take cdn.thelemonbowl.com site

Cauliflower Parsnip Mash with Roasted Garlic

Cauliflower Parsnip Mash with Roasted Garlic

A while ago I posted this simple cauliflower mash that is still quite a popular recipe. Since the holiday season is here I thought it would be nice to experiment a bit more with the idea of using cauliflower in a mash. I made this delicious cauliflower parsnip mash with roasted garlic. You’ll only need a few ingredients and you can let your blender do all the ”mashing”.

I usually use parsnip in recipes when I roast veggies or I add it to a soup, but parsnip in a mash is delicious too! It brings such a delicious, almost nutty flavor to this mash. Of course, the roasted garlic is also a game changer when it comes to bringing flavor into a recipe.

If you are a potato mash lover, you’ll for sure love this mash too. Whereas my previous cauliflower mash is on the light side when it comes to taste compared to a real potato mash, this recipe is much more rich in taste. Of course, you could just make a real potato mash if that is the flavor you like, but I love cauliflower a lot and wanted to create a cauliflower mash with more richness in taste and texture.

Although the name says ”mash” it’s actually a puree because there’s no mashing involved. I just blended everything in a powerful blender.

This recipe makes a great side dish for the holiday season, but I know I’ll make this mash way more often!

If you give this mash a try, I’d love to know. Leave a comment below or let me know on Facebook or Instagram. Oh and don’t forget to tag your picture #thegreencreator on Instagram. I’d love to see your recreations!

Save Print

This cauliflower mash is delicious and rich in taste because of the added parsnip and roasted garlic and you can let your blender do all the work.

• CAULIFLOWER PARSNIP MASH:
• 5 medium parsnips (1 lb) peeled & chopped into 1-inch chunks
• 1 medium head cauliflower (~2 lbs), broken into pieces
• 2 tablespoons nutritional yeast
• ½ tablespoon fresh lemon juice
• ½ teaspoon sea salt (optional) I used onion powder instead….
• 1 teaspoon minced rosemary
• freshly ground black pepper, to taste
• 5 macadamia nuts, roasted and crushed for the topping
• one spring onion for the topping
• ROASTED GARLIC (use 4 fresh roasted cloves in the mash):
• 1 head garlic

1. Slice the macadamia nuts with a knife or transfer to a dry kitchen towel and smash with the flat side of a knife to create chunks.
2. Roast the garlic: Preheat the oven to 350°F. Cut a ½-inch slice off the top of the whole head of garlic to expose the cloves and place cut-side up on parchment paper.
3. Roast for 20 to 30 minutes or until golden and tender. In the last 5-7 minutes add the macadamia chunks.
4. Bring a large pot of water to a boil. Cook the parsnips and cauliflower for 10 to 15 minutes or until tender. Scoop into a blender.
5. Add 4 to 5 cloves of the roasted garlic to the blender along with the nutritional yeast, lemon juice, salt, and a pinch of pepper. Blend to a smooth consistency.
6. Taste and add additional salt, onion powder or nutritional yeast if desired
7. Transfer to a serving bowl and stir in the rosemary. Add more pepper, if desired, and top with roasted macadamia chunks and spring onion.

This recipe reheats perfectly - the flavors become more integrated and delicious the next day. Store for up to 3 days in the fridge. Reheat in the oven or microwave and stir before transferring to a serving dish.

Original article and pictures take thegreencreator.com site

Cauliflower Nachos

Cauliflower Nachos

Trying to lose weight means giving up your favorite salty, cheesy and carb-filled favorite dish: nachos….or does it?

If you’ve been around the 17 Day Diet block for a while, you’ll notice a trend with cauliflower — substitute your favorite carbs for this versatile veggie, and you instantly have a healthier version of your favorite comfort food. Here’s a dish a fellow 17dd’er, Michelle L., recently made. She made a few tweaks to the original recipe and had herself a healthy dish! It’s super easy and very yummy!

Cauliflower Nachos

Ingredients:

2 small heads (or 1 large head) cauliflower, chopped

3 tbsp. extra-virgin olive oil

1 tsp. kosher salt

1/2 tsp. cumin

1/2 tsp. paprika

1/4 tsp. chili powder

1/4 tsp. garlic powder

1/2 c. low-fat cheddar cheese, shredded

Low-sugar Salsa, for serving

Green onions for garnish

Directions:

Preheat oven to 425 degrees F.

Add cauliflower to a large baking pan or dish and drizzle with olive oil. Mix all spices and salt together and sprinkle over cauliflower. Toss to coat.

Roast in the oven for 35-40 minutes until golden and crispy. Check about half way through and gently toss cauliflower, if needed.

Top with cheese and return to oven until melted, about 5 minutes more.

Garnish with your favorite low-sugar salsa and diced green onions.

Yields 3-4 servings.

Approved for all cycles.

Photo Courtesy of Michelle L. Follow Michelle on Instagram and you’ll fall in love with her feed of yummy food!

Original recipe can be found here.

Original article and pictures take 17ddblog.com site