Chicken Archives - Holistically Engineered

Carolina BBQ Chicken Wings (Paleo and Low Carb)

Karen Sorenson — Wed, 15 Apr 2015 12:13:55 +0000

Living in South Carolina means lots of BBQ…it’s a pretty big deal here. What makes barbecue different in South Carolina is that the sauce is mustard based instead of ketchup based. I love it so much better! The problem is that most commercial Carolina barbecue sauces are usually filled with high fructose corn syrup, tons of sugar, and/or preservatives/non-real food ingredients. I had some chicken wings in my meat share last month so I wanted to make them with a homemade (and easy to make) Carolina barbecue sauce. I cut the wings into the smaller pieces (drumettes and wingettes) and whipped up the easy barbecue sauce. It turned out great! It gave the chicken wings so much flavor. Broiling the wings are my favorite way to make them. I don’t have to mess with a pot of hot oil and they still end up nice and crispy. Not a fan of chicken wings? The sauce is great over grilled chicken and pulled pork too.

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Carolina BBQ Chicken Wings (Paleo and Low Carb)

Ingredients

18-20 chicken wing pieces (drumettes and wingettes--I cut my wings into the small pieces)
3 Tbsp butter or ghee (lean how to make ghee here)
3 Tbsp organic yellow mustard
3 Tbsp coconut sugar or Swerve for low carb

Instructions

Turn on the oven broiler
Place the chicken wings skin side down on a baking sheet
Broil for 10 minutes.
While the chicken is broiling, in a small saucepan add the butter, mustard, and coconut sugar (or Swerve) and heat over medium low heat until combined and heated through.
Set the BBQ sauce mixture to the side while the chicken continues to cook.
Remove the chicken from the oven (after broiling for the initial 10 minutes) and flip the chicken over.
Broil for another 10 minutes
Brush the BBQ sauce mixture over the chicken (both sides) and broil for another 5 minutes or until golden brown and cooked through (keep an eye on it so it doesn't burn).

https://holisticallyengineered.com/2015/04/carolina-bbq-chicken-paleo.html

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Parmesan Herb Chicken (Grain Free and Low Carb)

Karen Sorenson — Thu, 19 Mar 2015 09:30:02 +0000

Chicken is one of my favorite things to eat. These days I usually opt for the bone-in, skin on chicken since that is what comes in my monthly meat share….and most importantly it tastes so much better. When I do end up eating boneless, skinless chicken breast I have to find some ways to give it some moisture and flavor. Well I recently ordered some Primal Mayo to give it a try. The Primal Mayo doesn’t have any added sugar and is made from a more quality oil (avocado)…must better than conventional store bought mayo (and more convenient than making it yourself). I ended up using it to make a cheesy, herb coating for the chicken. It gave it a bit of a crispy crust and kept the chicken juicy and full of flavor.

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Parmesan Herb Chicken (Grain Free and Low Carb)

Ingredients

1 1/2 lbs boneless, skinless chicken breast
1/4 cup homemade or paleo mayo (I used Primal Mayo found here)
1/4 cup grated parmesan cheese
1 tsp dried parsley
1/2 tsp dried basil
1/2 tsp dried oregano
1/2 tsp dried rosemary
Salt and pepper, to taste

Instructions

Preheat oven to 425 F
In a small bowl, add the mayo, parmesan cheese, and herbs. Stir to combine.
Add salt and pepper, to taste
Spread the mixture in an even layer over the chicken breast
Place in a baking dish and bake for about 17-20 minutes or until cooked through.

https://holisticallyengineered.com/2015/03/low-carb-parmesan-herb-chicken.html

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Spiced Chicken Wings (Low Carb and Paleo)

Karen Sorenson — Mon, 12 Jan 2015 09:30:16 +0000

Today is Day 8 of our 30 Day Clean Eating Challenge. So far so good for me and while my diet normal consists of clean low carb and paleo eating, I had indulged on a little too many grain free treats over the holidays. Plus I’m trying to get rid of SIBO so it’s best for me to eat a sugar/sweetener free and low FODMAP diet right now. When I’m on such a restrictive diet I tend to keep my meals very simple so I don’t introduce too many food variables that my body can react to. After awhile it can get a little boring so lately I’ve been experimenting with some new recipes. These Spiced Chicken Wings are marinated in a spice mixture and makes a flavorful wing. The wings still get super crispy even though they are baked and would make a great addition to any of the end of the season football parties you have. No need to wreck your diet…these have clean ingredients!

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Spiced Chicken Wings (Low Carb and Paleo)

Ingredients

8-10 wing sections, cut into pieces
1/4 cup garlic infused olive oil (regular will work too)
1 1/2 tsp cumin
1 tsp paprika
1 tsp real salt
1/2 tsp black pepper
1/2 tsp turmeric
1/2 tsp hot paprika

Instructions

In a small bowl, add the olive oil, cumin, paprika, salt, pepper, turmeric, and hot paprika and stir to combine.
Place the chicken pieces into a resealable bag and add the spice mixture.
Seal the bag and spread the spice mixture evenly over all the chicken pieces.
Let marinate for about 6 hours.
Preheat the oven to 400 F.
Place the wings skin side down, in a single layer on a lined baking sheet.
Bake for 20 minutes and flip the wings over and bake for another 20-25 minutes or until golden brown and cooked through.

https://holisticallyengineered.com/2015/01/spiced-chicken-wings-paleo.html

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Grain Free Chicken Tenders (Paleo and Low Carb)

Karen Sorenson — Mon, 29 Sep 2014 09:30:45 +0000

I’m always looking for easy dinner recipes and usually it consists of a piece of grilled or roasted meat with lots of veggies on the side. It’s easy, it’s tasty, and it works, but every once in awhile I like to have something different. The good news is that these Grain Free Chicken Tenders are still easy to make. I throw everything in a food processor to make the “bread crumbs” and I coat the chicken using some coconut flour, eggs, and finish it off with the “bread crumbs.” I love the taste of the macadamia nuts and it added some healthy fats to the otherwise low fat skinless, boneless skin. Also, the macadamia nuts adds a little bit of crunch to the chicken tenders and you can always adjust the seasoning using your favorites spices. It was such a great way to jazz up dinner!

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Grain Free Chicken Tenders (Paleo and Low Carb)

Ingredients

2 lbs. boneless, skinless chicken breast, cut into tenders
1 oz. macadamia nuts (about 3/4 cup)
1/2 cup unsweetened shredded coconut (Get shredded coconut here)
3/4 tsp real salt (my macadamia nuts were unsalted--Get Real Salt here)
1/2 tsp garlic powder
1/2 tsp onion powder
1/2 tsp paprika
1/2 tsp black pepper
Pinch of cayenne pepper
2 eggs
1/4 cup coconut flour (Get coconut flour here)

Instructions

Preheat the oven to 375 F.
In a small food processor, add the macadamia nuts and pulse until coarsely ground.
Add the shredded coconut, salt, garlic powder, onion powder, paprika, black pepper, and cayenne.
Pulse until combine and spread the mixture onto a plate.
In a medium bowl, beat the eggs until scrambled.
On another plate, add the coconut flour and season with salt, pepper, and garlic power (to taste)
Coat the chicken tenders in the coconut flour mixture and shake off any excess.
Dip the coated chicken tenders into the egg mixture and then coat the chicken in the macadamia nut mixture.
Place the chicken tenders on a baking sheet and bake for 10-12 minutes or until golden brown and cooked through.

https://holisticallyengineered.com/2014/09/paleo-chicken-tender-low-carb.html

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Dijon Rosemary Chicken Thighs (Paleo and Low Carb)

Karen Sorenson — Wed, 03 Sep 2014 09:30:35 +0000

This past weekend I made this Dijon Rosemary Chicken Thighs and I loved them so much. The flavor was incredible! Chicken has always been my favorite protein so I’m always looking for new ways to add some flavor. The Dijon Rosemary sauce was kind of like a homemade mustard based barbecue sauce (which is popular here in South Carolina). The tanginess of the Dijon mustard and vinegar pair perfectly with the touch of sweetness added in. The rosemary adds an extra boost of seasoning to give you some finger lickin’ good chicken.

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Dijon Rosemary Chicken Thighs (Paleo and Low Carb)

Ingredients

6 bone-in, skin on chicken thighs
1/4 cup Dijon mustard (check the ingredients...nothing weird!)
1 tsp apple cider vinegar
2 Tbsp coconut sugar (or Swerve for low carb)
2 tsp chopped rosemary, divided
1/2 tsp black pepper

Instructions

In a small bowl, combine the Dijon mustard, apple cider vinegar, sweetener, 1 tsp of rosemary, and black pepper.
Place the chicken thighs in a baking dish and spoon on some of the Dijon mixture over each chicken thigh (save excess).
Rub the Dijon mixture into all side of the chicken thighs and marinate for 45 minutes to 1 hour.
Preheat oven to 425 F.
Bake the chicken thighs (skin side up) for 15 minutes. Spoon on additional Dijon mixture and cooking for an additional 10 minutes or until cooked through.

https://holisticallyengineered.com/2014/09/dijon-rosemary-chicken-thighs.html

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Lemon Basil Grilled Chicken (Paleo and Low Carb)

Karen Sorenson — Mon, 23 Jun 2014 09:30:06 +0000

I love making my own salad dressings. Ever since I stopped eating store bought mayonnaise because it’s full of canola oil and/or soybean oil and I got tired of many, many, many failed attempts at a homemade paleo mayo that actually tastes good (well good enough for my beloved Ranch seasoning). So I had to turn to a new salad dressing and my favorite is now vinaigrette type dressings. It’s so easy to make…throw all the ingredients in a jar and shake it until combined. Plus you can easily change out the flavor combinations.

My latest favorite combines lemon and basil and I use it for more than just salads. I like spooning the dressing over grilled chicken. It adds so much flavor!

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Lemon Basil Grilled Chicken

Ingredients

Juice of 1 lemon
1 garlic clove, grated
1/2 tsp sea salt
1/4 tsp black pepper
1 tsp finely chopped basil
(Optional) 1-2 drop Young Living Lemon Essential Oil (Learn more)
(Optional) 1 drop Young Living Basil Essential Oil (Learn more)
1/2 cup extra virgin oil oil
4 grilled chicken breast or chicken thighs (fully cooked)

Instructions

Place all of the ingredients in a mason jar.
Screw the lid on the jar and shake until the mixture is throughly combined.
Spoon over fully cooked grilled chicken (or use as a salad dressing).

https://holisticallyengineered.com/2014/06/lemon-basil-grilled-chicken.html

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Chicken Fajita Stuffed Peppers

Karen Sorenson — Mon, 19 May 2014 09:30:22 +0000

Chicken Fajita Stuffed Peppers Recipe

I know I missed Cinco de Mayo and didn’t post this recipe in time, but Chicken Fajitas all great all the time. These stuffed peppers have all of the flavors of chicken fajitas with none of the grains. I used my Homemade Fajita Seasoning which is easy to throw together and much better quality (i.e. no fillers or added sugar) than store bought seasoning. The muffin tin trick makes a great holder for cooking stuffed peppers no what you decide to fill them with.

Also, if the weather is already too warm where you are to turn on the oven you can always cook these peppers in a cast iron pan on your grill.

P.S. If you make any of my recipes I’d love to see them on Instagram so definitely tag me with @holisticallyeng

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Chicken Fajita Stuffed Peppers

Ingredients

2 chicken breasts, cooked and shredded
1/2 a large yellow onion, chopped
2 cups cauliflower "rice" (learn how to make it here)
2 Tbsp Fajita seasoning (get a homemade recipe here)
2/3 cup of water
6 bell peppers

Instructions

Preheat oven to 350 F.
Trim the tops off the bell peppers and remove the seeds.
Place the bell peppers into the cavity of a muffin tin (regular or jumbo depending on the size of your peppers). And place the muffin tin pan on a baking sheet.
Heat ghee or cooking oil of choice In a large skillet over medium heat. Add the onions and cook for 2-3 minutes.
Next, add the cauliflower rice and cook for another 2-3 minutes.
Add the chicken, seasoning, and water then stir to combine. Cook for an additional minute.
Fill the cavities of the peppers with the filling and then top with cheese (if desired)
Place the peppers in the oven and bake for 25-30 minutes.

https://holisticallyengineered.com/2014/05/chicken-fajita-stuffed-peppers.html

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Grain Free Chicken Pot Pies

Karen Sorenson — Wed, 23 Apr 2014 09:30:46 +0000

After making a super easy creamy cauliflower sauce I ended up having some leftovers and I knew it would be perfect in a casserole type dish without adding a ton of dairy. I had a huge craving for Chicken Pot Pie so of course I had to make a grain free and paleo version to satisfy my craving.

The great thing about this Chicken Pot Pie is that is it pretty customizable and you can use the veggies you prefer. Just make sure they are precooked (unless they are naturally tender) and it’s probably not a could idea to use veggies that have a high water content.

The leftovers were just as delicious. My plan was to freeze a serving or two before baking to see if it would work, but I ended up cooking them all at the same time. I do believe that if you freeze a prepared serving (uncooked), let it thaw, and then bake it will turn out great. I’ll be making this again so I can test out that theory. Let me know if you try it!

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Paleo Greek Chicken

Karen Sorenson — Fri, 04 Apr 2014 09:30:50 +0000

I have to admit that I’m so ready for warm weather and the bright flavors of Springtime food. I was so excited to see asparagus and strawberries in my CSA (Community Supported Agriculture) veggies this week. Spring is here in S.C….the weather was even warm! So, inspired by fresh flavors I ended up making this Paleo Greek Chicken. It was so easy!

The marinade is actually the Greek Salad Dressing from my ebook, Squeaky Clean Paleo: 100+ Recipes to Beat Boredom and Ditch Cravings (check it out here). It makes a really easy dressing for salads, but as I found out it makes a delicious marinade for chicken and other meats. It was a great way to celebrate the start of Spring!

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Five Ingredient Friday: Balsamic Brown “Sugar” Chicken

bennrobin — Fri, 20 Dec 2013 09:30:52 +0000

It’s always nice to have a “fancy dinner” that is actually pretty easy to prepare. This Balsamic “Brown Sugar” Chicken only requires a few ingredients and bakes in the oven so there is no need to fuss over it.

Let’s face it…we’re all busy. Making good decisions in regards to our diets can often be clouded by the fact that our time is limited. Every Friday I will share with you a recipe or technique that uses 5 Ingredients or fewer. The idea is to show you recipes that are easy to prepare and versatile for all of us that don’t have time to whip up a complicated meal during the week.

The recipes will include 5 ingredients or fewer, but there are a few ingredients that are considered “free” ingredients that you probably use every day and are already in your kitchen. The “free” items are water, salt, black pepper, and cooking oil. These items may be used in recipes and won’t count toward the ingredient total. I will also include some optional items that would be great to add if you have them on hand but you don’t need to make a special trip to the store if you’re all out.

Ready to get started?

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