Chicken "Alfredo" - phase 1

3-4 Boneless Skinless Chicken Breast
2 Tbsp. EVOO
1 Red Pepper, diced
1 onion, diced
1 c. sliced mushrooms
1-2 c. Broccoli Florets, cooked el dente
1 1/2 c. Chicken Stock
8 oz. Fat Free Cream Cheese
1/2 Packet Ranch dressing or dip powder
Parmesan cheese

Directions:
1. Cut chicken to bite size pieces and cook until almost done.  Add veggies and saute using 3/4 c. of the broth to de-glaze the pan and cook the veggies until soft.
2. In a separate pan mix 3/4 c. broth, cream cheese and ranch powder mix until smooth.  Reduce until slightly thickened.  Add the veggies and chicken.
3. Serve hot with parmesan sprinkled over it.

I served this over steamed cauliflower instead of pasta.  Was very yummy and totally feels like a cheater meal.  Tastes like one too....Could probably use Spaghetti squash on a different phase but for phase one, cauli is my first choice.  I may have to try adding some dijon mustard to the mix and possibly some other veggies like spinach...I haven't even considered yet how to make this Dairy Free...not sure I care for the Substitute cream cheese.

Baked Chicken Strips

3 Chicken breast halves
1/4 cup. mayonnaise
1/4 cup mustard (1/3 honey mustard, brown spicy and reg prepared yellow mustard)
1/2 Tbsp. garlic
Salt and pepper
2 cups Italian style Panko breadcrumbs

Directions:
1. Rinse chicken and blot dry.  Cut into strips.  Pound out pieces between plastic wrap or wax paper for uniform thickness.  Sprinkle with salt and pepper to taste.
2.  Mix Mayo, mustard and garlic in a small bowl and coat each piece of chicken with the mix.
3.  Coat with Panko and arrange on a greased cookie sheet.  ( I line with foil for ease of cleaning)
4.  Bake at 450°F for 10 min.  Rotate sheet and cook for 10-15 more minutes.

I found this recipe in the Family Fun magazine and of course tweaked it a lil bit.  This is actually about half the recipe but think that the full recipe would be better cuz they are good!  Everybody liked these and they weren't too difficult.  Key to a crispy crust is low moisture.  Gotta pat them dry after you rinse them.

Cornless Corn Syrup

2 cups white sugar
3/4 cup water
1/4 tsp. Cream of Tartar
1 pinch salt


Directions:

1. Bring all ingredients to a boil, stirring constantly.
2. Reduce heat to a simmer and put cover for 3 minutes to get sugar crystals off the sides of the pan.
3. Uncover and simmer, stirring often, until it reaches the soft ball stage (about 225° f.)
4. Makes about 2 cups. ( i got slightly less than that)
   
   
   So I understand that the cream of tartar actually breaks the sugar into a fructose and glucose so doesn't necessarily make this "healthier" than corn syrup, but with Morgan having problems with Corn syrup, esp HFCS, this is a fabulous alternative.  It takes a bit more time and I think you want to cool this some before you actually use in any recipes but I love to be able to make anything from a true "scratch".