Diets and Weight Loss, Foods, Uncategorized

Chicken Marsala


Chicken Marsala


Usually the meat in Chicken Marsala (or Veal Marsala) is pounded flat and floured. You don’t need the flour (although you can sprinkle a bit over the meat if you like, for not a big carb count and it will help in browning). Although pounding the meatout helps it cook more quickly, you don’t have to do it. I often use chicken breast tenderloins (quicker and less expensive) and sometimes cut them up for ultra-fast cooking. Be sure to use dry Marsala wine, not sweet, for low-carb cooking.


  • 1 lb. boneless skinless chicken breasts
  • 1 small onion
  • 1 cup mushroom slices
  • 3 T (or so) olive oil
  • 1/2 cup dry Marsala wine
  • 2 T minced Italian (flat leaf) parsley
  • Chicken broth or Better than Bouillon


  1. If desired, pound chicken between two pieces of wax paper or plastic (use anything from an old wine bottle to a small heavy pot for this). Season chicken with salt and pepper.

    2. Heat oil in skillet and add chicken. Cook until done, remove, and cover with foil.

    3. Add onion and mushrooms, cook until soft. Add wine to pan and cook for 1 to 2 minutes.

    4. At this point, judge the amount of liquid for sauce for chicken.

If you need more, add a bit of broth. Taste, and adjust seasonings. If it needs more salt, this is a good place to add a little Better Than Bouillon, if you have it, for the chicken flavor and salt.

5. Pour vegetables and sauce over chicken, and sprinkle with parsley.

Nutritional Information: This can make 3 or 4 servings. For 3 servings each has 3 grams effective carbohydrate plus one gram fiber, 36 grams protein, and 336 calories.

Health and Wellness Associates

Archived: Linda Winter


Diets and Weight Loss, Foods, Uncategorized

Chicken with Cranberries and Red Wine



Chicken with Cranberries and Red Wine


I like to use chicken thigh meat for this dish because I think it stands up to this intensely-flavored sauce, but you can certainly use chicken breasts, or pork. It’s quicker to do this boneless version, but if you have bone-in meat, just brown it on the stove and finish it in the oven at 350 F. with the sauce. If I’m pressed for time, I do the sauce in a separate pan.

If you have leftover chicken, turkey, or pork that’s already cooked, you can make the sauce and alone and pour it over the reheated meat.


  • 1 to 1and 1/2 lbs boneless skinless chicken, thigh meat preferred
  • 1/4 C minced onion
  • 1 cup dry red wine
  • 1 cup fresh or frozen cranberries
  • 2 T grated fresh ginger
  • 1 bay leaf
  • 1/2 T Chinese Five Spice Powder (if you don’t have it, use 1/2 t cinnamon and 1/2 t allspice)
  • Sweetener to taste
  • Salt and pepper
  • 1 T butter
  • 1 T olive oil


1) Heat a large skillet over medium-high heat. Add the oil. Put salt and pepper on chicken.

2) When the oil is hot,  brown the chicken on both sides.

3) Remove the chicken from the pan and cover it with foil to it keep warm. Pour out excess oil if there’s much more than you started with.

4) Saute’ the onion for 2-3 minutes.

5) Add the ginger and cook for another minute or so.

6) Add the wine and the bay leaf.

Scrape the pan to dissolve brown bits on pan (deglaze the pan). Bring mixture to a boil.

7) Add the cranberries, and cook until they are pop, which will take 5 minutes or so. Add some sweetener – I like to start with the equivalent of a 1/4 cup of sugar. The exact amount is going to depend upon the acidity and sweetness of the other ingredients, mainly the wine (and taste, of course). Ideally, you’ll find a balance where the tartness is relieved just enough to be tasty, but before it goes over into “jammy”. If  the sauce gets too thick, add a little chicken stock or water.

8) Adjust the seasonings, adding salt if necessary.

9) At the end, swirl in one tablespoon cold butter – this will thicken the sauce slightly and “round out the corners” taste-wise.

10) Serve the chicken with the sauce poured over the top.

Heads Up: I once cut the chicken into bite-sized pieces and cooked it in the sauce. We had chicken that was entirely purple for dinner.

Not very appetizing!

With 1.5 lbs chicken, this makes about 5 servings.

Nutritional Information: Each serving has 3.5 grams effective carbohydrate plus 1.5 grams fiber, 28 grams protein, and 250 calories.

Health and Wellness Associates

Archived: L. Winters


Diets and Weight Loss, Foods, Uncategorized

Crock Pot Chicken Cacciatore




This hearty, tomatoey stewed dish gets a low-carb, slow cooker makeover in this alternative to traditional chicken cacciatore. Cacciatore means “hunter” in Italian, so chicken cacciatore is literally “chicken hunter’s style.”


Rather than cooking all the ingredients at once, this dish does better in a two part method. First I sauté the vegetables, reduce the liquid, and add tomato paste, before combining with the chicken in the crock pot. Otherwise, the dish can get overly watery.


Adding parmesan cheese rind is a trick I learned from Cook’s Illustrated magazine that adds a savory depth of flavor to the sauce.



3 pounds skinless chicken thighs and/or legs (bone-in; if using boneless, 8 or 9 thighs)

1 teaspoon olive oil

1 cup chopped onion

1 medium green bell pepper, chopped

8 ounces brown crimini or portobello mushrooms, roughly chopped

4 cloves garlic

1 14-oz can chopped tomatoes

2/3 cup dry wine (white or red)

1 tablespoon Italian seasoning mixture, or 1 teaspoon each oregano, basil, and thyme

Salt and pepper

1/3 cup tomato paste

1 inch of Parmesan cheese rind (optional)


  1. Season chicken with salt and pepper. Put in crock pot set to high, and cover. Alternatively, you can brown the chicken in a skillet and then transfer to the crockpot. You can use the same skillet for cooking the vegetables.


  1. Heat olive oil over high heat in a large skillet. Cook the onion and green pepper for 2 to 3 minutes, then add the mushrooms. Two minutes later, add the garlic. Cook for another minute.


  1. Add the tomatoes, wine, herbs, and more salt and pepper. Simmer for 5 to 10 minutes, until liquid is almost completely boiled away. Taste and adjust seasonings, if necessary. If it tastes harsh or acidic, add just a touch of sweetener (one drop of Sweetzfree can do the trick).


  1. Add the tomato paste and Parmesan cheese rind, and stir to combine. Spoon ingredients onto the top of the chicken, and cook for 3 hours on high or 6 to 8 hours on low. About half an hour before you are ready to eat, check and adjust seasonings one more time.


Nutritional Information: Each of 6 servings has 10 grams effective carbohydrate plus 3 grams fiber (13 grams total carbohydrate), 20 grams protein, and 178 calories.


Health and Wellness Associates

Archived: L Winter



Health and Disease, Uncategorized

Ginseng Can Boost Your Immunity



Sipping just one cup of ginseng tea a day can trigger a 30% spike in the immune system cells that destroy invading organisms, cutting your risk of infections as must as 40%, according to researchers.

Ginseng boosts nutrient flow to the brain improving mood and alertness, says Harold H Bloomfield M.D., author of the Healing Anxiety with Herbs.

Always ask if you having any questions for your personal needs.

Health and Wellness Associates