600-Calorie Meal Recipes Featuring Poultry - dummies

600-Calorie Meal Recipes Featuring Poultry

By Kellyann Petrucci, Patrick Flynn

The protein from skinless and boneless chicken breast meat and turkey breast meat is extremely lean. This lean protein digests slowly in the body, leading to feelings of fullness for longer. White meat, boneless and skinless chicken breast meat, and turkey breast meat boast about 30 calories per ounce, which means that you can eat quite a bit of poultry as part of this low-calorie staple of your fasting regime.

And because the flavor of poultry is mild, it pairs well with so many other ingredients and cooks quickly, which makes it easy to prepare in so many different ways.

Chicken Lettuce Wraps

Preparation time: 10 minutes

Cook time: 15 minutes

Yield: 2 servings

1 tablespoon coconut oil

8 ounces cooked (boiled, baked, or grilled) boneless and skinless chicken breasts, chopped

1/2 cup chopped onions

1/2 cup water chestnuts

2 tablespoons coconut aminos

2 teaspoons coconut sugar

2 teaspoons fresh lime juice

1 teaspoon grated fresh ginger

1/2 teaspoon minced garlic

Pinch red pepper flakes

Iceberg lettuce leaves

  1. Heat a skillet over medium-high heat until hot. Add all onions and sauté for 2 minutes. Add the remaining ingredients and sauté until hot.

  2. Serve with lettuce leaves and extra coconut aminos if desired.

Per serving: Calories 312; Total fat: 11g; Saturated fat: 7g; Cholesterol: 96mg; Sodium: 431mg; Carbohydrates: 16g; Fiber: 2g; Sugar: 8g; Protein: 36g.

(Recipe by Annabel Cohen)

Canned water chestnuts are okay to use.

Chicken Tikka Masala

Preparation time: 30 minutes

Cook time: 40 minutes

Yield: 2 servings

1/2 pound boneless and skinless chicken breasts, visible fat removed

1 tablespoon ghee

1/2 cup finely chopped onion

1/4 teaspoon minced garlic

1/4 teaspoon ground cumin

1/4 teaspoon curry powder

1/4 teaspoon salt

1/4 teaspoon ground ginger

1/4 teaspoon ground cinnamon

Pinch ground black pepper

Pinch ground turmeric

Pinch ground cayenne pepper, to taste

1/2 teaspoon paprika

1 teaspoon coconut sugar

1/2 cup tomato sauce

1/4 cup coconut milk

1 tablespoon lemon juice

Fresh chopped cilantro

  1. Cut the chicken into 1-inch chunks. Set aside. Heat the ghee in a saucepan over medium-high heat.

  2. Add the chicken, onion, garlic, spices, and coconut sugar, and cook until the vegetables are softened, about 5 minutes.

  3. Stir in the tomato sauce and bring to a boil. Add the chicken and coconut milk and lemon juice and stir to combine. Reduce the heat to simmer and cook until hot. Add additional salt and pepper to taste.

  4. Serve garnished with fresh cilantro.

Per serving: Calories 290; Total fat: 16g; Saturated fat: 11g; Cholesterol: 83mg; Sodium: 673mg; Carbohydrates: 12g; Fiber: 2g; Sugar: 7g; Protein: 25g.

(Recipe by Annabel Cohen)

Turkey Meatloaf Burgers

Preparation time: 15 minutes

Cook time: 15 minutes

Yield: 2 servings

12 ounces ground turkey breast meat

2 egg whites, lightly beaten

1/4 cup finely chopped onion

3 tablespoons tomato sauce

2 garlic cloves, minced

1/4 teaspoon dried oregano

Pinch fresh ground black pepper

1/4 teaspoon fine sea salt

Iceberg lettuce leaves

Red, yellow, or green bell pepper rings

2 large slices fresh tomato

Dijon mustard

  1. Combine the turkey, egg whites, onion, tomato sauce, garlic, oregano, black pepper, and salt in a bowl, and mash with your hands. Form into two burgers.

  2. Grill over medium-high heat or bake at 450°F on a baking sheet until cooked through, about 12 minutes.

  3. Serve between 2 lettuce leaves as buns and garnish with bell peppers, tomato slices, and mustard.

Per serving: Calories 229; Total fat: 11g; Saturated fat: 1g; Cholesterol: 112mg; Sodium: 540mg; Carbohydrates: 7g; Fiber: 2g; Sugar: 4g; Protein: 45g.

(Recipe by Annabel Cohen)

These burgers are big. In order to bake or grill them, you’ll need to make sure they’re about 1-1/2 inches thick.